
The nutrient content of pears
Rich source of fiber: It is the
indigestible part of carbohydrates, and contributes to reducing the level of
harmful cholesterol in the body, in addition to promoting intestinal health. It
is worth noting that pear is a rich source of insoluble fiber; Eating one
medium-sized serving, equivalent to about 6 grams, provides the body with 22%
of the recommended daily amount of fiber, A review published by Nutrients in
2013 showed that fiber contributes to improving the performance of the immune
system and reducing inflammation.
A rich source of vitamin C: pears provide
the body with about 13% of the daily amount that the body needs of this
vitamin; It should be noted that vitamin C enhances immunity, contributes to
reducing the risk of infectious diseases, stimulating cell growth, in addition
to heal wounds, reduce bruising, and reduce damage caused by
oxidative stress.
Rich source of potassium and magnesium: Eating one pear contributes to providing the body with the recommended
daily amount of potassium and magnesium, and it has been shown that a diet rich
in these two elements, in addition to calcium, contributes to reducing blood
pressure levels, and the lack of sodium in pears contributes to maintaining a
normal blood pressure level as well.
Rich source of antioxidants: which
contribute to controlling damage to body cells due to free radicals that may
cause damage to cell membranes, DNA, or DNA for short, in addition to protein
molecules in the body, which raises the risk of heart disease. It should be
noted that the pear contains 32 different compounds of phytochemicals, which
have an antioxidant effect and other functions in the body.
The health benefits of pears
according to the degree of effectiveness
Insufficient Evidence for
Enhancement of athletic performance: The results of preliminary research published in the Journal of
Proteome Research indicated that taking carbohydrate supplements obtained from
pear fruit, before and during long-distance cycling, can enhance the
performance of athletes, and reduce the time required to finish the required
distance, but the results of this study are insufficient, and more studies are
still needed to confirm it.
Reducing the risk of lung cancer: According to the American Journal of Clinical Nutrition in a study
published in 2003, which aims to link the effect of eating fruits and
vegetables and the risk of cancer; Where it was found that the consumption of
fruits is beneficial in reducing the risk of lung cancer.
Reducing constipation: which is
associated with feeling bloated, and it has been shown that eating fruit
contributes to improving its condition; This is due to the fact that it
contains a high percentage of dietary fiber, and it is worth noting that a
small unpeeled pear contains 4.4 grams of fiber, and its edible peel is rich in
pectin molecules, which are water-soluble dietary fiber. Other benefits There
is not enough evidence for its effectiveness: Pear is used in many other cases,
but there is not enough evidence to confirm its effectiveness in these cases,
including liver disorders, colic, in addition to nausea, cramping, and other
conditions.
Scientific studies on the benefits of pears
A preliminary study published by the American Journal of Clinical
Nutrition in 2012 indicated that eating pears may reduce the risk of
developing type 2 diabetes; Where it was found that the consumption of
anthocyanin; It is one of the classes of flavonoids in high quantities, in
addition to fruits rich in this substance, has been associated with a reduced
risk of developing type 2 diabetes in adults.
In 2019, Food & Function published a 12-week study and indicated
that eating fresh pear daily enhances cardiovascular health in adults
with metabolic syndrome, such as: reducing the level of systolic blood
pressure, and others.
Are Pear Good For Weight Loss?
Pears are one of the foods that help lose weight. This is due to its low
calories, and high water and dietary fiber content, which enhances the feeling
of fullness, and naturally reduces appetite. It is worth noting that the study
published by Food & Function magazine in 2019, which lasted for 40 people
and included 12 weeks, adult; They ate two pears daily, and a decrease in waist
circumference of 2.7 centimeters was noted. It must be noted that the correct
way to lose weight depends on a healthy diet; By controlling the body's calorie
intake and increasing physical activity.
An overview of the pear
The pear is known by many names; Like the pear (in Latin: Pyrus), and
the gooseberry, whose scientific name is Pyrus communis, this fruit belongs to
the pink family that is usually called the pome fruit. With its health
benefits, its fruit is characterized by its yellow or green color, and its
spherical shape, which becomes narrower in the direction of the leg, and it can
be cooked, or eaten raw; Where hard fruits are usually used, and less sweet, in
cooked dishes, while some prefer to consume soft fruits raw; Because of its
sweet flavor.
Nutritional Value In Pears
the following table shows the nutrients available in 100 grams of pears:
Nutrient |
Quantity |
Calories |
57 calories |
water |
83.96 ml |
carbohydrates |
15.23 grams |
fiber |
3.1 grams |
sugars |
9.75 grams |
Proteins |
0.36 g |
Fats |
0.14 g |
Saturated fat |
0.022 g |
Monounsaturated fat |
0.084 g |
Polyunsaturated fat |
0.094 g |
Sodium |
1 milligram |
Calcium |
9 milligrams |
magnesium |
7 milligrams |
phosphorous |
12 milligrams |
potassium |
116 milligrams |
vitamin C |
4.3 milligrams |
Iron |
0.18 milligrams |
zinc |
0.1 milligram |
selenium |
0.1 µg |
folate |
7 micrograms |
copper |
0.082 milligrams |
Vitamin B1 |
0.012 milligrams |
Vitamin B2 |
0.026 milligram |
Vitamin B3 |
0.161 milligrams |
Vitamin B6 |
0.029 milligrams |
Vitamin E |
0.12 mg |
Vitamin A |
1 microgram |
beta-carotene |
14 micrograms |
Vitamin K |
4.4 micrograms |
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