In today’s article, I will discuss some of the miraculous fruits of autumn, with a special aroma: Pears! I will start with an overview, I will continue with the nutritional values, 10 health benefits, storage, use, and finally about their side effects.
They are among the most fragrant and sought autumn fruits. Not only are they full of flavor and taste, but they also have considerable health benefits. There are almost 100 species of pears around the globe, each with its unique flavor and taste.
Who doesn’t like these juicy and sweet fruits, which have a special charm, especially during autumn? They are tasty, bell-shaped fruits, been eaten, crunchy or soft, since ancient times.
They offer a special feeling due to their juiciness, offering such a refreshing effect, especially to the little ones.
They have important fiber content, and the antioxidants present in pears help fight many health problems, improving immunity.
As part of a balanced, nutritious diet, eating pears could support the weight loss process and reduce the risk of cancer, diabetes, and heart disease.
Pears are wonderful for the general health of the body, due to the high content of fiber, vital nutrients, and minerals.
What nutrients do pears contain?
You should know that an average size pear of 160-180g contains about 100 calories.
These fruits are based on many elements beneficial to the whole body. In addition to water, cellulose, fats, and chlorophyll, these fruits also contain important components for health: mineral salts (calcium, copper, phosphorus, magnesium, potassium, iron), as well as vitamins A, B, and C.
Moreover, these fruits are an excellent source of antioxidants polyphenols, which protect against oxidative damage.
Be sure to eat the whole fruit as the peel contains up to six times more polyphenols than the pulp.
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10 Health Benefits:
1. Fight against free radicals
Vitamin C, vitamin K, and copper in pears fight free radicals that affect the cells of our body. Therefore, among the benefits, we can say that these fruits protect us from premature aging.
2. They prevent heart disease
One of the most important of their benefits is the presence of fiber, which lowers cholesterol levels and thus protects against heart disease. Daily intake of high-fiber foods such as pears can reduce the risk of stroke by up to 50%. Also, the intake of magnesium and potassium from pears contributes to cardiovascular protection.
3. They keep cancer at bay
The high fiber content in these fruits removes cancer cells and fights colon cancer. A pear a day can also prevent breast cancer by up to 34% in postmenopausal women.
4. Control the blood sugar level
Even though they are slightly sweet, these fruits have a low glycemic index and a high fiber content. Thus, it helps manage blood sugar levels and prevent diabetes.
5. They improve the immune system
The high content of antioxidants such as vitamin C and copper helps stimulate the body’s immune system to fight various diseases.
6. Prevent osteoporosis
Bone problems are very common nowadays. Therefore, to maintain healthy bones and prevent osteoporosis, it is very important to maintain the body’s pH and consume the recommended amount of calcium daily, the body’s pH can be maintained through diet, consuming fruits and vegetables daily. Boron-rich pears can help absorb calcium.
7. Energy levels increase
Due to the high glucose content, pears provide energy instantly when you feel weak or apathetic. Glucose is absorbed very quickly by the body and transformed into energy.
8. Regulates digestion
A medium-sized pear contains about 20-25% of the recommended daily fiber intake. Because its fibers are insoluble, it moves easily through the intestine, regulating intestinal transit. Due to their high fiber content, these fruits are helpful for people suffering from constipation.
9. Soothes an irritated throat
They prevent sore throats during the cold season. To achieve this, it is recommended to eat a pear or drink a glass of juice a day. To enjoy all their benefits, eat these fruits regularly.
10. Helps to lose weight
They are high in fiber, a medium-sized pear with about 7 grams of fiber. This can be helpful when it comes to weight loss. Fiber slows digestion and prolongs the feeling of satiety.
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How are chosen and stored?
When choosing them, you need to focus on the sensations of smell and touch. Well-ripened and high-quality fruits have a strong sweet-fruity aroma, at the same time on their skin there should be no signs of degradation, mold, or damage.
The shelf life of pears depends on their variety. These fruits should be stored in dark and cool places: on balconies, in cold stores, or in cellars. Their freezing is not recommended.
They can be eaten as such, boiled, as a snack, or in salads, or with cheese or morning cereal. You can also use pears to prepare desserts, jams, juices, or wine.
Gourmet recipes around pears are varied.
Contraindications and side effects
• Raw pears are contraindicated for people suffering from gastric ulcers and other gastrointestinal disorders.
• Nutritionists do not recommend eating these fruits on an empty stomach, their pulp contains substances that irritate the intestinal epithelium. The optimal time for their consumption – after 40-50 minutes after a meal.
• They are a potential allergen. Therefore, people with allergies should carefully include these fruits in their diet.
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Pears are healthy fruits that contain fiber, vitamins, and beneficial plant compounds. It is believed that these nutrients fight inflammation, promote the health of the intestinal flora and heart, protect against certain diseases and even help with weight loss.
Just make sure you eat the peel as well, as it contains many of the nutrients in this fruit.
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