Pear – A fruit with fibre
What is so special about fiber?
Well, Fibre is a very significant part of a healthy balanced diet. It helps prevent diabetes, heart disease, weight gain and some cancers. It also better for digestive health.
And when it comes to fiber rich fruit, pears are the leaders of the pack. A medium-sized pear, which provides 6 grams of dietary fiber, can fulfil 20 to 24% of your daily requirements. They contains mostly soluble fibre including pectin, which lowers LDL, otherwise known as ‘bad’ cholesterol. A study by the University of Illinois found that soluble fibre can boost the immune system.
Diminish diabetes risk
As it is an excellent source of both soluble and insoluble fiber, pears naturally can protect us from development of type 2 diabetes. A study done by The American Journal of Clinical Nutrition on over 200,000 people in the United States showed that a higher consumption of anthocyanins and anthocyanin-rich fruit led to a lower risk of type 2 diabetes. Such fruits are pears, apples and blueberries. Moreover, due to its low glycemic index, pears is also helpful stabilizing blood sugar levels.
Reduce Cancer Risk
Excessive amount of secondary bile acids in the intestine can increase our risk of colorectal cancer and promote intestine problems and Pear’s fiber can significantly lower the risk of cancer development. Pears can also reduce stomach cancer risk.
In a very extensive study, the National Institutes of Health and the American Association of Retired Persons (involving 490,802 participants), found that pears played key role in reducing the risk of ESCC. Foods found to lower risk of ESCC are apples, plums, and strawberries.
Boost immune system
Pears contain various vitamins such as K, B2, B3, B6, C and folate and mineral, calcium, magnesium, potassium, copper, and manganese. Vitamin C and copper are antioxidant nutrients are good for your immune system.
Reduce stroke risk
Eating lots of white-fleshed fruit like apples and pears can decrease the risk of stroke. Fibre and a flavonoid called quercetin in pear is good for more than keeping your digestive system regular. A study conducted by the American Heart Association journal Stroke found that for each seven-gram increase in total fibre intake every day, there was a seven percent decrease in risk for a first stroke. Source
Fight free radicals
Pears are a wonderful source of vitamin C, K, and copper and antioxidant that protects our cells from free-radical damage.
Take care of bone strength
Pears contain copper, Vitamin K, and Vitamin C and the most prominent mineral ‘boron’, which helps the body to metabolize calcium, and therefore critical to bone growth.
Pears also contain 17 bone-building, health-promoting phytonutrients, chemicals produced by plants to ward off harmful bacteria, fungi, and insects and such phytonutrients are helpful for overall wellbeing and bone health benefits