“Pears have various health benefits. The benefits of pears include improving gut health, reducing the risk of diabetes 2, and supporting heart health.”
Pears ("Pyrus communis") or commonly called pears have a slightly oval shape with a pointed tip.
The color varies from green to fresh yellow. The taste of ripe pears is very sweet and soft, with a slight sour taste.
In Indonesia, pears are very popular, especially the Asian pear ("Pyrus pyrifolia"), which has a sweet, sour and crunchy taste.
Apart from its delicious taste, pears also have lots of water and nutrients that are good for health.
Like fruit in general, the most abundant nutrients in pears are vitamins, minerals and fiber.
However, this is not all. Below is the nutritional content of consuming one medium sized pear.
- Energy: 101 kcal
- Protein: 0.6 grams (g).
- Fat: 0.2 g.
- Carbohydrates: 27 g.
- Fiber: 5.5 g.
- Thiamine (vitamin B1): 0.021 milligrams (mg).
- Riboflavin (vitamin B2): 0.05 mg.
- Niacin (vitamin B3): 0.29 mg.
- Pantothenic acid (vitamin B5): 0.09 mg.
- Pyridoxine (vitamin B6): 0.05 mg.
- Folate (vitamin B9): 12.5 micrograms (mcg).
- Calcium: 16 mg.
- Iron: 0.3 mg
- Magnesium: 12.5 mg.
- Phosphorus: 21.4 mg.
- Potassium: 206 mg.
- Sodium: 1.8 mg.
Apart from the nutrients mentioned above, pears are also high in antioxidants and plant compounds.
All these beneficial nutrients are stored in fruit which is low in calories, fat and cholesterol.
Types of pears
1. Packham Pears
This is a common type of pear, originating from Africa. The skin is green with brown spots, and the taste is quite sweet and savory.
2. Lion Pear
Brown lion pears with a rough texture and sweet, fresh and crunchy taste originate from China.
3. Pirred Angel
A type of red Australian pear. Both the skin and flesh of pears can be eaten together.
4. Century Pears
It also comes from China and has pale yellow skin, a crunchy texture, and lots of juice.
5. Pear Bosc
It's long, not too bulky, with six grams of fiber and lots of water. The flesh is firm and soft, and the skin is slightly brown.
6. D'Anjou Pears
Has a shape similar to a bell and a short neck. Contains a lot of water and contains 6 grams of fiber, like Bosc Pears. Its skin is bright yellow with several red spots around it.
7. Bartlett Pears
This type of pear has an essential taste and strong aroma. Its size is large, its skin is yellow, and it has lots of water. Comparable to Bosc Pears and D’Anjou Pears, it has the same amount of nutrients.
Get to know the 7 benefits of consuming pears for health
Here are 7 impressive health benefits of pears.
1. Facilitates digestion
Eating pears can meet your daily fiber needs. Adequate fiber intake is acceptable helps facilitate bowel movements and can prevent constipation. By having regular bowel movements, your intestines will also be healthier and protected from various diseases.
2. Reduces the Risk of Type 2 Diabetes
This healthy food contains flavonoids and anthocyanins that the body needs. Eating pears regularly can reduce the risk of type 2 diabetes.
3. Supports Heart Health
Pears contain many flavonoids which are useful for improving heart health, increasing blood pressure, and maintaining cholesterol levels. Including pears in your daily diet has been proven to have a good effect on heart health.
4. Helps maintain bone health
Pears contain various vitamins and minerals important for bones, including vitamin K and boron.
Vitamin K along with other minerals such as calcium, magnesium and phosphorus work together to maintain bone density and prevent bone loss.
Meanwhile, boron plays a role in increasing bone mineral density, maintaining vitamin D levels in the bones, and reducing inflammation around the bones. These various functions are the key to strong and dense bones.
5. cancer-fighting potential
Various studies have proven that a diet that contains lots of fruit, especially pears, has the potential to protect the body from cancer.
This benefit likely comes from two anticancer substances in pears, namely anthocyanin and cinnamic acid.
Other research also states that fruit containing flavonoids may reduce the risk of breast and ovarian cancer.
6. Prevents Bloating
Often bloated after eating? Just try consuming pears as a snack. This fruit can prevent the accumulation of gas in the stomach which causes bloating.
Generally, pears are also highly recommended for people with stomach acid. People who have stomach acid problems often feel bloated after eating.
After eating a lot, it's okay to eat a little pear. The stomach feels more comfortable because it is not bloated. This fruit is also recommended for consumption when Sayurfriends feel tired during activities.
7. Eliminate toxins
Pears are rich in air content which can help remove toxins from the body. This, in its counterpart, helps cleanse toxins in the liver, rejuvenate the skin and detoxify the body from the inside out.
Is it safe for pregnant women to eat pears?
Pears are a source of important nutrients containing vitamins A, C, K, B9, B6, and minerals such as sulfur, phosphorus, potassium, iron, zinc, copper, calcium, iodine, and tannin.
These nutrients can help fight infections, prevent constipation, and provide energy without causing weight gain. Pears also contain natural sugar.
Pregnant women can eat 1-2 medium sized pears per day. However, it is important to wash them thoroughly before consuming to avoid contamination with harmful bacteria and parasites.
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