Super Fruit: 5 Powerful Health and Nutrition Benefits of Pears
Eating fruit is an integral part of a balanced and nutritious diet. It is recommended by the US Department of Agriculture that everyone should eat 1 to 2 1/2 cups of fruit daily, depending on how many calories you require in a day.
Pear is a nutrient powerhouse that is consumed throughout the world and is one of the oldest plants cultivated by man. There are around 100 varieties of pear grown across the globe. The most popular varieties are Bartlett, Bosc, Comice, Concorde, Forelle, and Seckel. Pears are not only sweet and delicious, but they also provide serious health benefits that you and your family can enjoy.
Here are five amazing reasons to include pears in your diet!
Lowers Risk of Type 2 Diabetes
The consumption of pears, especially the red varieties, and apples are known to decrease the risk of type 2 Diabetes. In a study published in March 2017, it was found out that the consumption of apples and pears corresponds to an 18 percent reduction in type 2 Diabetes.
The analysis displayed that the increment in consumption of one pear or apple per week associated with a 3 percent reduction in type 2 Diabetes. In summary, pears help reduce the risk of type 2 diabetes because of the presence of fiber and anthocyanin contents in the fruit.
It is Super Nutritious
Based on the USDA Food Database, A medium-sized pear is packed with vitamins and important minerals including vitamin C, vitamin K, B vitamins, magnesium, and potassium.
Pears are also a rich source of polyphenol antioxidants that reduces oxidative damage to our body and are likewise an excellent source of dietary fiber that prevents constipation and improves gut health.
Improves Gut Health
Pears contain prebiotics, soluble, and insoluble fibers which are extremely important for your digestive health. 178 grams of pears or 1 medium-sized pear contains 22 percent of your daily fiber requirement. These fibers are mostly concentrated in the skin of the fruit, so make sure to eat pears with the skin on.
In a 4-week clinical trial where 80 adults were given 24 grams of pectin (the type of fiber present in fruits) daily. They experienced bowel regularity, constipation relief, and increased levels of overall digestive health.
Helps You Lose Weight
Pears are not only packed with fiber but they are also low in calories (containing only 100 calories for a medium-sized pear) and have high water content. This combination makes pears an ideal food for weight loss, as fiber and water make you feel full for a longer period.
In a study in 2003, a group of women was divided into three groups where one group was instructed to incorporate three apples a day in their meals, the second group three pears daily, and the last group three oat cookies a day.
After 12 weeks, the results of the study determined that the groups of women who consumed pears and apples lost 1.22 kilograms, whereas the group of women who consumed oat cookies did not make any significant weight loss. Finally, it was concluded that the intake of fruits contributes to weight loss.
Easy to Incorporate in Your Diet
Pears are easy to find in your local grocery shops or the farmers market and they are available all year round.
The fruit is very versatile so you can enjoy them in numerous ways. For breakfast, you can add them on top of your oatmeal or throw some in your fruit smoothie. For lunch, slice some pears and add them to your chicken and rocket salad. For dinner, grill some sliced pears as a side to your roast meat, since they complement well with chicken and pork.
You can also poach some pears in sugar syrup for dessert. But not too much! We want to maximize the health benefits of the fruit, not gain the extra pounds. It is up to you how you want to eat them, but the best way to eat pears is to eat them whole with skin on.
The Bottomline: Always remember to include pears on your grocery list!
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