Pears are valuable fruit that has been savored widely for its delicious flavor. Pears are one of the lowest calorie fruits. A medium size pear (170g) provides 5-6g of fibre and 100 calories. Pears are also packed with vitamins, minerals, antioxidants and fibre.
Easiest way to increase the fibre intake is to increase consumption of fruits & vegetables. Fibre in the pear help prevent constipation and promote a healthier digestive tract. Most of the fibre in pear functions as laxative in the gut that supports regular bowel movement, for the excretion of toxins from the body. The pear fibre binds to cancer causing toxin and chemicals of the colon and help prevent the membrane of the intestine from contact with these harmful chemicals. Also high-fibre foods help lower the risk of developing diabetes and maintain blood sugar levels.
In addition to fibre pears are packed with hydroxycinnamic and hydroxybenzoic acid that help prevent cancer.
Pear contains vitamin C, vitamin K, B vitamins like folate, riboflavin, pyridoxine, and minerals like potassium, iron, and magnesium. Boron in pear help bolster the calcium in our bodies and help prevent osteoporosis. These vitamins and minerals are found concentrated underneath the skin. So, pears should be eaten with its skin to get the maximum nutrients benefits.
Pear also contains carotenoids, flavonols, anthocyanin ( the red skinned pears) and these compounds along with vitamin C & A help protect the body from harmful free radicals.
Keep unripe pear in a basket at room temperature for 1-2 days for the fruit to ripe.
Pears also contain fructose (6g/100g). Recommended fructose intake is 15-25g. It is wise to consume pear,100g, once or twice a week.
Regular exercise and balanced food will help maintain weight and reduce the risk of developing cancer, diabetes and heart disease.
Kohila G 