From helping with eye health to protecting the heart, pear is a fruit rich in nutrients that brings several benefits to the human body.
The sweet and mild flavor of the pear stands out among other fruits in the supermarket. The apple’s cousin (or sister) is one of the summer fruits, full of nutrients, and is found cheaper this season.
Those who still live under the myth that pears don’t have many nutrients are mistaken. According to a recent study, the high concentration of fiber in the fruit and several nutrients were revealed that can help treat and prevent diseases. It is rich in vitamin A, calcium and vitamin C, in addition, pear contains few calories, around 53 per hundred grams and is easily absorbed in the body.
Ideal for adding to your diet, the flavor of pear is refreshing — just as summer dictates — and can help control blood sugar levels, in addition to several other benefits that you will learn about below.
Benefits of Pear
1. May improve vision
Pear is rich in vitamin A (Retinol), a nutrient that supports eye health. In addition, it also contains carotenoids, beta-carotene, lutein and zeaxanthin, responsible for preventing degenerative vision diseases.
2. Helps control blood sugar
For diabetics, pear is a strong ally in the diet as it has a low glycemic index and contains pectin, a soluble fiber. In other words, it helps control blood sugar levels, but even so its consumption should be moderate.
3. Helps the intestine
Firstly, it contains fibers that help in the formation of fecal cake. Secondly, these fibers increase the growth of beneficial bacteria, that is, those that help regulate the intestine. Third, these same fibers can relieve constipation. As a result, these nutrients stimulate peristaltic movements and make feces acquire a better consistency.
4. Protects the heart
Pear fibers are highly powerful. Proof of this is the fact that they contain potassium, a nutrient with a vasodilating effect, which helps control blood pressure. Furthermore, the fruit helps reduce “bad” cholesterol in the body. In other words, both advantages help the heart!
5. It’s good for your bones
Rich in calcium and magnesium, pear can help mineralize bones. Therefore, these nutrients help metabolism and help bones.
6. Increases satiety
Another proof that fiber only has benefits in pears: with the large amount of water that the fruit contains, it makes gastric emptying difficult. As a result, it provides that famous feeling of satiety. But, most importantly, it also reduces the desire to eat sweets. Thought diet, thought pear!
7. Fights inflammation
Pear peel has bioactive compounds with antioxidant and anti-inflammatory action, thus preventing free radicals that cause inflammation. Furthermore, the presence of flavonoids and vitamins A, C, K and chlorogenic acid contribute to reducing cell inflammation.
8. Helps with weight loss
Due to the satiety that the fruit promotes in the body, pear helps you lose weight more quickly. Furthermore, the fruit contains levulose, a substance that reduces the desire to eat sweets.
9. Benefits in menopause
It is worth highlighting that magnesium, present in pears, can be beneficial for women after menopause, as it has an important role against the development of osteoporosis.
Types of pear
It is estimated that in total, there are more than three thousand species worldwide. But, among the pears found on the Brazilian market, seven of them are the most common:
1. Portuguese Pear
Also known as rock pear, this type of fruit has brown spots and generally melts in the mouth.
2. Pera Williams
You can find this one by another name: bartlett. As it matures, the color varies from green to yellow, and its pulp becomes increasingly sweeter and softer! Ideal for making juices and quenching thirst on hot days. This is the most common type.
3. Pera d’anjou verde
This is sweet and perfect for eating in a salad or in juices.
4. Water pear
The water pear is a fruit with a delicate texture, sweet flavor and slightly acidic. You need to be very careful when storing it as it is fragile.
5. Short Pear
This pear is rounded and resembles an apple.
6. Pera Red
As the name suggests, it is reddish, like an apple. Its pulp is clear, with a very creamy texture.
7. Dehydrated pear.
Dehydrated pears maintain the same nutritional properties as fresh fruit. This way, it has the same flavor as fresh fruit, even a little more intense!
Nutritional Properties of Pear
At first, it is worth highlighting how rich the fruit is in vitamin A, which helps with eye health. Furthermore, pear is a source of vitamin C, which contributes to the immune system and also has fiber that helps with weight loss and the intestines. As well as the nutrient potassium, which is important for the cardiovascular system, in addition to improving metabolism. Last but not least, we remember calcium, phosphorus and magnesium, which are extremely important for keeping bones healthy and strong.
How to consume pear?
One pear a day is enough to add it to your diet and guarantee part of its benefits. However, consume the fruit natural and with the skin, as its protective surface contains a large amount of nutrients.
Tip: how to prevent the pear from darkening
Due to its fragility, the pear darkens quickly after being cut, as contact with oxygen causes it to oxidize. Above all, to reverse this process, professionals recommend dripping lemon broth on the open parts of the fruit. In other words, lemon has antioxidant action as it is rich in vitamin C, which prolongs the life of the food. Subsequently, another way to preserve it is by vacuum packaging or immersing the fruit in water. So, lastly, it’s good to remember that when making juice, add some other fruit along with it, otherwise the liquid may darken.
Sources: Terra, Saúde Abril, Beleza e Saúde, Uol.
See also: Peach – Discover the health benefits of the Chinese fruit
Images: Independente, Clikisalud, FLF Revista, SPDM, Real Leve, Quero Viver Bem, Tua Saúde, Revista Versar
