Fruits are praised for their high nutritional value and alluring flavours, and they are a staple of healthy, balanced diets all around the world. The oval-shaped pear is widely featured as a superfruit, being a nutritious gift for general health. Mother Nature has undoubtedly given humankind a wide variety of fruits that promote wellbeing and prevent disease.
Pears are widely cultivated around the world and provide a variety of essential elements, such as fibre, vitamins, minerals, and antioxidants, which promote excellent health by warding off disease. Pears are well known for promoting a smooth digestive process, boosting metabolism and immunity, and strengthening bones, muscles, and joints. Pears can also prevent cancer and manage unexpected rises in blood sugar levels in people with diabetes.
Pears can be eaten raw or added to salads, juiced, blended, or baked into pastries and sweets like pies, cakes, and tarts. They have a naturally sweet flavour and crunchy texture. Granted, this delicious fruit offers a plethora of advantages for overall health and wellbeing, and both nutritionists and doctors strongly advise including it in your diet.
Nutrition Values
The fruit of the pear is nothing less than a superfood, providing critical nutrients like carbs, proteins, dietary fibres, vitamins A, B, C, and K, as well as a wide range of minerals and antioxidants. According to the Food Database of the United States Department of Agriculture (USDA), pears have the following nutritional contents per 100 g (grammes) serving:
Water – 84 g
Energy – 57 calories
Carbohydrates – 15.23 g
Dietary fiber – 3.1 g
Fat – 0.14 g
Protein – 0.36 g
Vitamins:
Thiamine (B1) – 1% 0.012 mg
Riboflavin (B2) – 2% 0.026 mg
Niacin (B3) – 1% 0.161 mg
Pantothenic acid (B5) – 1% 0.049 mg
Vitamin B6 – 2% 0.029 mg
Folate (B9) – 2% 7 μg
Choline – 1% 5.1 mg
Vitamin C – 5% 4.3 mg
Vitamin E – 1% 0.12 mg
Vitamin K – 4% 4.4 μg
Minerals:
Calcium – 1% 9 mg
Iron – 1% 0.18 mg
Magnesium – 2% 7 mg
Manganese – 2% 0.048 mg
Phosphorus – 2% 12 mg
Potassium – 2% 116 mg
Sodium – 0% 1 mg
Zinc – 1% 0.1 mg
Eight seasonal fruits that should be part of your summer diet
Benefits of Pear Fruit
Defends against Free Radical Damage
Vitamin C and other phenolic chemicals known as flavonoids are abundant in pears. These shield cells against the harm caused by free radicals, pollution, and toxic chemicals, which causes diseases including cancer, heart disease, and arthritis. While the body is exposed to radiation, tobacco, or smoke, as well as when food is being broken down, free radicals are created in the body. Pears’ antioxidant capacity successfully fights against pollutants in the body.
Boosts Immune Response
White blood cell formation and function are both improved by vitamin C. Antioxidant vitamin C prevents oxidative damage and improves smooth operation. The immune system is efficiently strengthened by vitamin C to stave against colds.
Lowers the risk of having a stroke
The tiny levels of salt and cholesterol in pears reduce the risk of stroke and other conditions like inflammation, oxidative stress, atherosclerosis, heart health, blood pressure, and endothelial health. A stroke or heart attack is caused by plaque buildup in the body and could be prevented with vitamin C.
Increases the Good HDL Cholesterol
Niacin, which controls the body’s synthesis of cholesterol, is abundant in pears. Niacin increases blood levels of the beneficial HDL cholesterol while lowering levels of the detrimental triglycerides and LDL cholesterol.
Prevent Constipation
Pears’ dietary fibre helps the digestive system move food through the system and stimulates stools, which is beneficial for people who have erratic bowel movements or constipation. It promotes a healthy weight and lowers the risk of diabetes and heart disease.
Cure for Muscle Cramps
Potassium levels in pears are acceptable. It improves muscle strength and lessens cramping in the muscles, which is a result of low potassium levels.
Hydrates the Body
Pears are a great way to quench thirst and chill the body in hot summer climes when people are frequently thirsty because of their high water content. To guarantee appropriate water supply and electrolyte replenishment in the body, the fruit can be ingested whole or strained into a juice, chilled, and sipped.
Pear fruits recipe
Pear pie
Ingredients
- 2 cups all-purpose flour
- 1 tsp salt
- 2 cups cold water
- For the filling:
- 5 cups sliced peeled fresh pears
- 1 tbsp lemon juice
- ½ cup sugar
- 1 tsp ground cinnamon
- 2 tbsp butter
Method
- Flour and salt should be mixed in a big bowl, and the corners should be chopped out until they form crumbly.
- Add water gently while mixing with a fork until dough comes together when pushed. Form into a disc, wrap in plastic and chill for up to a day in the fridge.
- Set the oven’s temperature to 425 F. Pears are then mixed with lemon juice in a big dish. Flour, 1/2 cup sugar, and cinnamon are combined in a small bowl; add to the pear mixture and toss to coat.
- Roll half of the dough into a circle that is 1/8 inch thick on a lightly dusted surface, then transfer to a pie plate that measures 9 inches. Trim crust to match the rim. Then, add the filling and butter.
- The leftover dough is rolled into a circle that is 1/8 inch thick. Put over the filling. edge trimming, sealing, and flute. Make slits on the top.
- Bake for 45 to 50 minutes, or until the top is golden brown and the filling is bubbling. If necessary, loosely cover the edges with foil during the final 20 minutes to avoid over-browning. After removing the foil, let it cool.
- The mouthwatering pear pie can be enjoyed as an evening snack with tea or coffee or served warm as dessert after lunch or supper.
Conclusion
Pears are loaded with essential vitamins and minerals that can improve both physical and mental health, including vitamin A, vitamin C, B vitamins, calcium, iron, zinc, and potassium. These oblong fruits, which have a sweet, delightful flavour and a juicy, crisp texture, improve digestion, immunity, metabolism, vision, heart health, and bone, muscle, and joint health as well as fight cancer.
To benefit from pears’ incredible wellness benefits for optimum health and to ward off chronic diseases, include a serving of them in your daily diet.
