Who doesn’t like those juicy and sweet pears especially in summers? They provide some much needed relief with their fiber rich juiciness to get some cooling effect especially for kids. They have a lot of fiber content and its anti-oxidants help to fight against many health problems improving immunity.
Below listed are a few important pears fruit benefits for health, which you might find useful.
Health Benefits of Pears:
1. Fights against free radicals:
The presence of vitamin C, vitamin K and copper in pears fights against free radicals that damage our body cells.
2. Prevents heart diseases:
Pears benefits include the presence of fiber, which reduces the cholesterol in the body and thereby protects us from heart diseases. Daily intake of fiber rich food like pears can reduce the risk of stroke by up to 50%.
3. Prevents cancer:
High content of fiber present in pears binds to the carcinogenic cells by removing them and prevents colon cancer. A pear a day can prevent breast cancer by upto 34% in women after menopause.
4. No allergic reactions:
Pears when compared with other fruits have less chance of allergenic reactions when eaten and thus are one of the few fruits that can be given to infants.
5. Controls blood sugar level:
Even though it is slightly sweet, with low glycerin index and high fiber content pears helps in controlling the sugar levels in the blood and prevents diabetes.
cc licensed ( BY ) flickr photo shared by tracy ducasse
6. Boosts immune system:
High content of anti-oxidants like vitamin C and copper helps in boosting the immune system of the body to fight against various diseases.
7. Prevents osteoporosis:
Bone problems are very common these days. So in order to keep those bones healthy and prevent osteoporosis, it is very important to maintain the pH of the body and eat recommended amount of calcium daily. pH of the body can be maintained through diet by consuming fruits and vegetables daily. The boron rich pears can help to absorb the calcium consumed easily.
8. Increases energy levels:
The high glucose content in pears gives you instant energy when you feel weak. It gets absorbed very quickly by the body and converts into energy.
9. Digestion:
A medium sized pear contains around 20-25% of the recommended daily intake of fiber. Since its fiber is insoluble, it moves through the colon easily and prevents colon polyps. The high fiber content helps and improves digestion.
10. Pregnancy:
Folic acid is very important for a pregnant woman to keep the baby safe from birth defects. Folic acid present in pears can help you in this issue and it is recommended to use it regularly during the pregnancy.
11. For weaning children:
For weaning children, it is always recommended to give pears because it is hypoallergenic and is a low acidic fruit. So it doesn’t create any digestion related problems. This fruit can be peeled, heated and then pureed. The peel also can be fed but it is very important to take care that it doesn’t have any harsh edges that can hurt children. Pears should not be given to children with diarrhoea.
12. Against gallbladder, colitis, arthritis, gout:
Pears help to prevent gallbladder problems, colitis, arthritis and gout if taken regularly.
13. Blood pressure:
Anti-carcinogen glutathione and anti-oxidants present in pears help in controlling the blood pressure.
14. Fever:
Pears help in curing fever easily with its cooling effects.
15. Inflammation:
Pears have anti-inflammation properties which help to reduce inflammation of arthritis and other such problems.
16. Shortness of breath:
During summers shortness of breath is quite common due to heat in both children and adults. So it is recommended to take pears during those hot days.
17. Throat problems:
Pears prevent throat problems during summers. So it is good to take a pear a day or a glass of its juice will do the work.
To get all the benefits of pears, take them regularly during these hot summer days.
Skin Benefits of Pears
18. Fibers Prevents Skin Damage:
Pears are loaded with dietary fibers which play a pivotal role in keeping our skin smooth and soft. They decelerate the discharge of sugar into the bloodstream and prevent the damage of skin collagen (certain type of protein) caused due to frequent sugar spikes. Consequently, we get a smooth skin and plump look.
19. Keep Wrinkles Away:
Munch on pears daily to stay away from aging. The fruit is rich in vitamin C – a super effective antioxidants, vitamin K and copper. All these elements are capable of combating harmful free radicals thereby protecting our skin cells from severe damages. It eventually helps in toning up the skin and curtailing the formation of fine lines near our eyes as well as lip area.
20. Treat Oily Skin:
If you have an oily skin, pears can be really beneficial for you. Just smash a pear and mix fresh cream and honey with it. Use this paste thrice a week as a face mask and the over secretion of the sebaceous glands present in your skin will reduce to a great extent.
21. Get Acne-Free Skin:
People with acne-prone skin can also be benefited by pears. Pears contain high levels of vital vitamins and essential minerals, these fruits can boost their immunity and make them stronger internally. As a result, their skin becomes able to fight against acne, pimple and all other types of skin infections from inside.
22. Stay Moisturized for Long:
Pears not only good for oily skin, but are also good for dry and flaky skin. They contain natural humectants, which help balance the normal water-content of the skin and retain its natural moisture. Hence, the extract of this fruit is widely used in making moisturizing lotion. Regular intake of pear juice can also make your skin even and smooth.
23. Effective Natural Scrub:
The natural enzymes present in the fruit make it a great scrubbing agent. You can easily get rid of the dead skin cells present in the superficial layer of your skin by blending a mashed pear in your regular face pack and exfoliate your skin with it. The fruit extract can also be used as a gentle peel for accelerating the cell turnover.
24. Good for Lip Treatment:
Pears are excellent for our lips. The credit goes to the lactic acid present in its extract. This acid content of the fruit can keep the cells of your lips healthy and hydrated for long so that you get a soft and smooth pout.
25. Anti-Inflammatory by Nature:
The anti-inflammatory properties of pears works as a beauty remedy. Consuming pears or using any beauty products containing its extract does not impose any allergic reactions. Hence, it is good for skin and useful for infants too.
Hair Benefits of Pears
26. Healthy and Nourished Hair:
When it comes to the most excellent hair benefits of pears, the first thing that should be included in the list is its ability to make hair healthy and nourished. Pears, especially the ripe ones, contain a natural sugar alcohol named ‘sorbitol’ or ‘glucitol’, which feeds the hair roots, nourishes the scalp and keeps the hair moisturized in order to make it healthy.
27. Reduce Hair Dryness:
The moisturizing property of pears is extremely beneficial for reducing the dryness of our hair. Moreover, it holds lots of vitamin C, which works as a natural antioxidant and helps keep the hair strands conditioned by maintaining the health of the hair cells.
28. Tame Your Frizzy Hair:
From regular consumption of pears to giving your tresses a treatment with the fruit – everything is helpful for eliminating those ugly tangles. Your frizzy hair can easily become manageable with the help of pears.
29. Restore the Lost Shine:
If you are worried about your dull and unattractive hair, pears can be of help. All you need to do is to prepare a natural hair mask at your home by mixing the extract of 1 fresh and ripe pear, 2 tablespoons of apple cider vinegar and water. This is a great hair revitalizer that can revive your dull hair and restore its lost shine.
30. Maintain Curly and Coloured Locks:
Maintaining the curls and shades of your hair can be much easier with the application of pear hair pack. To make such a pack, peel and smash a pear properly and then form a smooth paste by adding soybean oil to it. Now, spread this paste all over your hair evenly. After an hour, wash it off with a mild shampoo. The difference will be easily visible!
How to Select and Store Pears
Choosing the right pears and storing them in a perfect manner are essential for getting the most out of the fruits. Here is a guide for you:
1. How to Select the Right Pears:
- Ripe-to-fall pears are the best to pick. If the skin of the fruit is bright and glossy, do give it a miss. Rather go for the ones that are matte golden in color, featuring a nice fragrant and having a little soft neck.
- A good pear should be firm enough (not too stiff). The skin of the fruit must be even as well as damage-free. Even if it has a bit russet (brownish patches) on the skin, go for it as there will be nothing wrong with the flavour or the benefits of the fruit.
- While buying a pear, make sure that the top portion (close to the stem) is neither too soft nor too rigid. In order to do so, just press that area lightly with your fingertips instead of squeezing the entire fruit.
2. How to Store the Selected Pears:
If you want to store ripe pears, put them simply in the refrigerator. Conversely, if you wish to make them ripened at room temperature, place them in a bowl without washing as moisture can decompose the fruit fast.
You can also help the pears to be fully grown by keeping them in a pierced paper bag. It will help them get enough oxygen and slow down the decay or over ripening.
Tips for Cooking / Eating Pears
Now, when you have almost all information about pears, get ready to eat or cook it. Here are some tips for you:
- Clean and wash a fresh pear, pat it dry and eat it along with the skin. This way, you can make the most of the fibers, phytonutrients and antioxidants present in the fruit.
- Pears can be sliced by using an apple corer. You need to cut it from the base so that the core can be removed effortlessly. Also, pour 2-3 drops of lemon juice into the slices as soon as possible so that they do not get oxidized.
- You can prepare a dessert by combining blue cheese or goat cheese with the pears. If you want to come up with something more delicious, just make a cheese board with some buttery pears, fresh walnuts and honey.
- A tasty pear salad can be prepared by combining the fruit with some leeks, mustard green and watercress. Make it a bit more nutritious by spreading a few walnuts over it.
- Coring pears and softening them with red wine and sugar can also be a wonderful choice.
Principle
|
Nutrient Value
|
Percentage of RDA
|
| Energy | 58 Kcal | 3% |
| Carbohydrates | 13.81 g | 11% |
| Protein | 0.38 g | <1% |
| Total Fat | 0.12 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 3.10 g | 8% |
Vitamins
| ||
| Folates | 7 µg | 2% |
| Niacin | 0.157 mg | 1% |
| Pantothenic acid | 0.048 mg | 1% |
| Pyridoxine | 0.028 mg | 2% |
| Riboflavin | 0.025 mg | 2% |
| Thiamin | 0.012 mg | 1% |
| Vitamin A | 23 IU | 1% |
| Vitamin C | 4.2 mg | 7% |
| Vitamin E | 0.12 mg | 1% |
| Vitamin K | 4.5 µg | 4% |
Electrolytes
| ||
| Sodium | 1 mg | 0% |
| Potassium | 119 mg | 2.5% |
Minerals
| ||
| Calcium | 9 mg | 1% |
| Copper | 0.082 mg | 9% |
| Iron | 0.17 mg | 2% |
| Magnesium | 7 mg | 2% |
| Manganese | 2% | |
| Phosphorus | 11 mg | 2% |
| Zinc | 0.10 mg | 1% |
Phyto-nutrients
| ||
| Carotene-ß | 12 µg | – |
| Crypto-xanthin-ß | 2 µg | – |
| Lutein-zeaxanthin | 45 µg | – |
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