Check out the underappreciated healthy fruit - the pear.
One medium-sized pear (178 g) contains 101 calories, 0.6 g of protein, 27 g of carbohydrates and 0.3 g of fat. Pears are an excellent source of fiber, vitamin K and potassium.
Caloric content: 101
Fat: 0.3 g
Sodium: 1.8 mg
Carbohydrates: 27 g
Fiber: 5.5 g
of Sugar:17 g
Protein: 0.6 g
Vitamin K: 7.8 mcg
Potassium: 206 mg
Carbohydrates
Pears are an excellent source of insoluble fiber, containing almost 6 grams (22% of the recommended daily value) in one medium-sized fruit. Fiber is an indigestible part of carbohydrates that promotes regular stools and reduces the level of "bad" cholesterol.
Pears are rich in fructose and other sugars.
Fats
Pears contain insignificant amounts of both saturated and unsaturated fats.
Protein
Pears contain very little protein and are not a complete source of all essential amino acids, but they contain trace amounts of the amino acids leucine, lysine and glutamic acid.
Vitamins and minerals
Pears are a good source of vitamin C, one pear contains about 13% of the daily value. One pear also contains about 6% of the recommended daily allowance of copper and 6% of the recommended daily allowance of potassium. The peel of a pear contains most of its fiber, as well as a high concentration of nutrients, so it is best to eat this fruit with a peel.
Copper is important for the formation of connective tissue in the body, as well as for the healthy functioning of the brain and nervous system. Potassium supports muscle function and nervous system connectivity.
Resume
Pears are a source of carbohydrates with a high fiber content, which provide a low-calorie release of vitamin C, as well as minerals such as copper and potassium. Pears are practically fat-free.
The health benefits of pears
Like many fruits and vegetables, pears are healthy due to their fiber and antioxidant content. These compounds mean that pears can help support the immune system, reduce inflammation, and reduce the risk of stroke and chronic diseases including diabetes, high blood pressure, and heart disease.
Helps to repair cells
One medium-sized pear contains about 8 milligrams of vitamin C. This vitamin is important for cell growth and repair, as well as for preventing oxidative damage. Vitamin C has been proven to support immune function, promote healing of cuts and bruises, and even protect against infectious diseases.
In addition, the peel of the pear contains flavonoids, phenols and triterpenes, which have antioxidant and anti-inflammatory properties.
Reduces the risk of diabetes
A special combination of phytonutrients in apples and pears can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
Reduces the risk of chronic diseases
In addition to making you feel full (which can help with healthy weight control), eating whole foods high in fiber, such as pears, can improve digestion and reduce the likelihood of coronary heart disease, stroke, hypertension, diabetes and some other diseases.
May relieve hangover symptoms
Pears have been used in folk medicine to treat hangovers. Pear juice helps relieve some hangover symptoms, such as problems with concentration and sensitivity to light and sound.
Varieties
There are many varieties, including Anjou pears, Bartlett, Bosc, Comis, Concord, and Seckel pears. They vary in size, shape, skin color and texture, but not in nutritional value.
Asian pears are more rounded and crispy than most other pears; in appearance and consistency they are more like apples, but taste like pears. These pears have a little more fiber and vitamin C than other pears, and a little less calories.
Canned pears may contain syrup, juice or water. To reduce the consumption of added sugars and carbohydrates, choose pears canned in water.
When is it better to buy
Most pears are harvested in autumn or winter, but they are available in supermarkets all year round. When choosing fresh pears, look for fruits that seem heavy and hard, with a small pulp around the stalk.
Storage and security
You can store unripe pears in the refrigerator for several months or at room temperature for several days while they ripen. After maturation, they can be stored for only a few days at room temperature. You can extend their shelf life by three to five days by putting them in the refrigerator.
It is not recommended to freeze fresh pears, as in the process of thawing the juice and fibers will separate, and the results will be undesirable. However, freezing boiled or processed pears (for example, in pear sauce) will do. Place the mashed pear in a tightly closed container before freezing to reduce the impact of the freezer.
How to cook
Pears are a universal fruit. They can be eaten raw, boiled or baked. Enjoy sliced pears in salads, fried with pumpkin or root vegetables, pureed to make soup or mixed with smoothies.
Pair your pear with a serving of protein, such as Greek yogurt, low-fat cheese or nuts, to get a hearty, fiber-rich snack.
