How The Mighty Pear Can Improve Your Diet

healthy-pears

As we age, the quality of our diet becomes much more important. Fresh fruits and vegetables can play a major factor on the quality of our health so it is crucial that we get our daily fair share. Pears are one example of a simple fruit that can have a profound impact on our well being. Pears are a member of the Rosaceae family or rather roses family, a family that contains apricots, apples, loquats, plums, peaches, a number of berries and cherries among others. There are many different varieties of pears but in general, all of them have the same similarities. You might just be surprised with all of the ways that eating these fruits can help.

Nutritional Makeup

Antioxidant and Anti-Inflammatory Properties

Whereas the fruit cannot be in the same category with other conventional anti inflammatory and antioxidant sources having omega-3 fatty acids and the vitamin Es, it excels in phytonutrients.

  • One such nutrient that they are rich in is the flavonol. Of all the fruits and vegetables, pears come second in flavonol quantity. With just a single pear per day, you surpass the 14 milligrams per day of daily recommended flavonol intake. The main variety in the fruit are Isorhamnetin, quercetin and kaempferol
  • The fruit is also rich in hydrobenzoic acids such as chlorogenic acid, syringic acid, gentisic acid and vanillic acid.
  • It contains hydroxycinnamic acids namely: coumaric acid, 5-caffeoylquinic acid and ferulic acid
  • Hydroxyquinones with arbutin being the main hydroxyquinone in it
  • It also has special forms of flavonol called Flavan-3-ols. The main flavan-3-ols in pears are catechin and epicatechin.
  • It is also rich in carotenoids such as beta-carotene, zeaxanthin and lutein

Virtually, all the above mentioned phyto nutrients have shown lots of strength in offering anti-inflammatory as well as antioxidant benefits. As a result, inclusion of pears in the diet has been associated with reduction and reversal of several chronic conditions such as cardiovascular disease, diabetes and cancer among others.

Possible Health Benefits

Reduction of Cardiovascular Disease Risks

In the case of heart disease, the fiber in pears has been found to have the capability of binding with bile acids thus decreasing cholesterol synthesis. This is exactly what cholestyramine-the cholesterol-lowering drug does. Among the fruits, only pineapples and bananas do this much better than pears.

Recent studies and research are showing that dietary fiber plays a role in regulation of inflammation and boosting immunity thus reducing the risks of inflammatory diseases such as cardiovascular diseases, ulcers and arthritis among others.

Decreasing the Risk of Diabetes Type 2

Pears are a very good source of dietary fiber thus, logically, it is expected that the fruit helps deal with type 2 diabetes together with heart disease. It has long been established that to reduce the risks of suffering from these two conditions, or even to reverse the conditions, one need to increase the intake of dietary fiber. In the case of pears, the benefit becomes more pronounced due to the presence of soluble and insoluble fiber.

In addition to the fiber, the Flavonol which include quercetin, isorhamnetin, and kaempferol together with anthocyanins like Comice, seckel and red Bartlett have the capacity to improve insulin sensitivity thus aiding in dealing with diabetes.

Reduced Cancer Risk

Cancer risk is also greatly reduced by pears, courtesy of the fiber. The pear fiber is capable of not only binding with bile acids but also secondary bile acids. An increase in the amount of secondary bile acids in the intestines increases one’s risk of suffering from colorectal cancer. Since pear fiber helps bind these forms of bile, cancer risk is reduced. The phyto nutrients in pears have also been credited for reducing gastric and esophageal cancer risks.

Treating Diverticulosis

One characteristic with diets that highly reduce the diverticulitis flare-up prevalence is the rich fiber composition. Through the continuous absorption of water in the colon, the bowel movements are made easier and smoother to pass. Consumption of the fiber rich pear, together with other fruits and vegetables can greatly reduce the inflammation pressure that the colon is subjected to very frequently.

The cause of Diverticulosis has repeatedly always been associated with low dietary fiber hence increasing it using pears reduces the risks.

Weight loss

Fiber rich fruits and vegetables helps you feel full for longer periods. This is good news as these are the same foods known to have among the least calorie contents within the foods that man subsists upon. In addition, fruits don’t have the LDL cholesterol that’s responsible for increased body mass and weight. The use of fiber rich pears will therefore ensure that you feel full while losing weight at a high speed. Foods high in flavonoids may also help keep off extra weight according to recent research.

Skin Benefits

The fibers in the pears prevent damaging of skins through the deceleration of sugar discharge to the blood stream. It also treats oily skin, keeps wrinkles away, treats acne, is an effective natural scrub and keeps skin moisturized for long. vii. Hair Benefits of Pears Ripe pears are rich in a natural sugar referred to as glucitol or sorbitol which nourishes the scalp, feeds the root hair and moisturizes the hair thus making it look healthy. The fruit also reduces dryness, tames frizzy hair, restores lost shine and maintains colored locks and curly hair. In a nutshell

The pear is a super fruit that helps the body in many ways starting from improving digestion. They are rich in vitamin C and vitamin K which are known to fight free radicals which are responsible for cell damage. In addition, the fruit is rich in boron, a compound that facilitates for easy absorption of calcium in the bones thus preventing osteoporosis. In other words, it is a wholesome fruit that does wonders in the body.

Fruits, when possible, should be eaten to take advantage of the fiber and the benefits that it can deliver to your digestive tract. However, if you like to use a juicer, then adding a pear into your favorite recipe can also be extremely beneficial, not only for its nutrients, but it also adds a sweet kick.