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, two prevalent health disorders in the United States.
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
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