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Pear Health Benefits


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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