If you’re always on the lookout for nutrient rich fruit for your fruit bowl or lunch box,
you can’t look past the humble pear.
Globally, there are over 3,000 different
types of pears – in different sizes, shapes,
and flavours to appeal to various tastes.
While they aren’t the prettiest fruit to
grace your lunch box, they pack a lot of
health benefits into only 100 calories -
something processed foods can struggle
to do naturally. A single pear has a lot of
protein, fibre, vitamins, and minerals, but
no fat or cholesterol.
If you haven’t been much of a pear eater
in the past, you might be once you realise
how beneficial for the body they are. Pears,
along with other fruit and vegetables,
can reduce your risk of several health
conditions when you consume them as
part of a healthy, balanced diet. These
include cancer, diabetes, heart disease,
and hypertension.
What may also interest you is the fibre
content. Men under 50 years of age
should have at least 38 grams of fibre
per day, with women requiring 25 grams.
Because a medium-sized pear offers
around six grams of fibre, it’s one
of the best sources of it in the fruit
world – helping you meet nearly a
quarter of your daily requirement.
It's fibre content helps in lots
of areas. It can help reduce
your cholesterol levels,
stabilise blood sugar levels
in diabetics, and promote
bowel regularity so you can benefit from
a healthy digestive tract. As pears are 84
percent water, your body can have an
easier time flushing toxins from your body.
High fibre also keeps you fuller for longer,
which may help with weight management.
When it comes to fighting free radicals,
pears pack the punches here too. Their
high levels of antioxidants, such as copper
and vitamins C and K, help remove free
radicals, protecting your cells from the
damage these can cause.
However, it’s helpful to be aware that pears
are a high FODMAP food. They have
more fructose than glucose, which can
sometimes result in bloating, gas, pain, and
diarrhoea in those suffering from irritable
bowel disorders. If you need any help or
advice with this, then consult your GP.
While you can’t live on pears alone and
expect to be the picture of health, you can
include them as part of a
healthy, well-balanced
diet and enjoy both
the flavour and
health benefits.
