Today’s Amazing Fact: Meet the potent disease fighter, PEAR!

A pear contains 103 calories, or 5 percent of a standard 2,000-calorie diet. Pears are a convenient, flavorful, low-calorie food. In Spain they say "Esto es La Pera," which means "this is the pear" when referring to something that is particularly successful or wonderful. The saying is relevant to the pear's nutritional contribution to a healthy diet.
 

Pears have more nutrients per calorie than calories per nutrient (surprising since they are so sweet). They are a good source of dietary fiber, vitamin C, copper & vitamin K. Having a strong immune system is essential in fighting off disease and illness. Pears help to boost the immune system because they contain antioxidants such as vitamin C and copper which fight off free radicals and disease in the body.

When you eat a pear, your body absorbs glucose, which is converted into energy. Eating a pear can be a great pick-me-up if you feel sluggish in the afternoon.

A medium-sized pear that weighs about 6 oz. provides 7.5 mg vitamin C, or 13 percent of the 60 mg U.S. Department of Agriculture recommended daily value (DV); 12 micrograms of folic acid, or 3 percent of the 400-microgram DV; and 41 IU of vitamin A, or about 1 percent of the 5,000-IU DV. The body needs vitamin C to synthesize new skin tissue for the healing of wounds and repair of blood vessels. Folic acid is used for cell division necessary for healthy DNA. The nutrient also prevents birth defects. Vitamin A is essential for the support of eye, skin and hair health.

The fiber content in one pear is 5.5 g, or 22 percent of the 25-g DV. Fiber in your diet is important for eliminating excess cholesterol through the digestive tract and providing bulk in foods that satisfies hunger and discourages excessive eating and snacking. These actions help prevent the development of heart disease and obesity.

The potassium content in one pear is 212 mg, or 6 percent of the 3,500-mg DV. Potassium is a mineral that helps regulate the fluid level inside and outside of the cells. Inadequate potassium intake can eventually lead to high blood pressure. An excessive level of sodium can displace the body's potassium balance. If your diet is high in salt, you may be potassium deficient.

Preventing and treating osteoporosis is a major concern for many people. Many doctors are now recommending that people who are concerned with protecting the health of their bones maintain a balanced ph and high calcium intake from dietary sources. Fruits and vegetables help to maintain a healthy pH level and pears are a good source of boron, which researchers believe may help the body to retain calcium.

Pears contain a lot of fiber, which is essential for a healthy digestive system. Fiber helps to keep food moving efficiently through the colon. One medium sized pear contains about 20-25% of the daily recommended intake of fiber. A good percentage of the fiber in pears is insoluble, which may help to reduce the occurrence of colon polyps.

One way to prevent cancer is by eating fresh fruits and vegetables that are high in antioxidants. Pears contain vitamin C, a powerful antioxidant which is an important part of your body’s cancer fighting arsenal. The fiber content in pears is very effective at promoting colon health which will reduce your chances of developing colon cancer.

In order to avoid birth defects, it is important for a pregnant women to consume enough folic acid. Pears contain 10-20 mcg (about 5% of the RDA) of the natural form of folic acid, folate, and they should be included in a healthy prenatal diet.

Pears are considered by some people to be a hypoallergenic food, which is why they are often recommended to people who suffer from food allergies and weaning babies. However, they are not completely hypoallergenic, as some people do have allergic reactions to pears, particularly those people who are allergic to Alder or Birch pollen.

Many doctors recommend pears for babies when they are weaning and being introduced to baby food. This is because pears are a low acid fruit that are unlikely to cause digestion problems in little bellies and because pear allergy is relatively rare.

Removing the skin and heating the pears before pureeing them can make them even easier to digest. Pears are very high in fiber so it’s important not to overdo it or to give pear puree to babies with diarrhea. If you do include the nutrient-rich skins in your baby’s food be sure that they are pureed enough that the pieces do not pose a choking hazard.

References

• USDA; Nutrient Data Laboratory; Pears, Raw
• MayoClinic.com: What Does Percent Daily Value Mean on Food Labels?; Katherine Zeratsky, R.D., L.D.; May 6, 2010
• Cooking for Engineers; Pears; Michael Chu