"Sweet, Juicy Pears: Nature's Perfect Bite!"
'Umar from Muhammad b. Isma'il b. Abu Zaynab from Jabir al-Ju'fi from Muhammad b. 'Ali al-Baqir, peace be upon him, from his forefathers that Amir al-Mu'minin, peace be upon him, said: “Eat pears (al-kamathra), for they burnish the heart (al-qalb).”
Nourishment and Abundance: In Islamic symbolism, the pear often represents sustenance and blessings bestowed by Allah. Dreaming of a pear can symbolize the provision of material and spiritual nourishment in one's life. It serves as a reminder of Allah's abundant blessings and care for the dreamer's well-being.
"Pear-fectly Delicious: Exploring the Many Benefits of Pears"
Introduction:
Pears are not just a tasty fruit; they're also a nutritious powerhouse. These sweet and succulent treats are not only versatile in the kitchen but also offer a range of health benefits. In this article, we'll dive into the world of pears, exploring their nutritional value, culinary uses, and the numerous advantages they bring to your health.
Nutrition Values of Pears:
Nutrient-dense pears offer more nutrients for fewer calories, plus no sodium, fat, or cholesterol. For only 100 calories in a medium sized pear (about 166 grams), each pear packs in 21% daily value for fiber, 8% Vitamin C, 4% potassium, and a whole host of health benefits. Fiber Powerhouse!
9 Benifits of Pears:
Pears come in many different varieties. Bartlett, Bosc, and D’Anjou pears are among the most popular, but around 100 types are grown worldwide (
A medium-sized pear provides the following nutrients:
- Calories: 101
- Protein: 1 gram (g)
- Carbs: 27 g
- Fiber: 6 g
- Vitamin C: 9% of the Daily Value (DV)
- Vitamin K: 7% of DV
- Potassium: 4% of the DV
- Copper: 16% of DV
This same serving also provides small amounts of folate, provitamin A, and niacin. Folate and niacin are important for cellular function and energy production, while provitamin A supports skin health and wound healing.
Pears are likewise a rich source of important minerals, such as copper and potassium. Copper plays a role in immunity, cholesterol metabolism, and nerve function, whereas potassium aids muscle contractions and heart function.
What’s more, these fruits are an excellent source of polyphenol antioxidants, which protect against oxidative damage. Be sure to eat the whole pear, as the peel boasts up to six times more polyphenols than the flesh.
Pears are an excellent source of soluble and insoluble fiber, which are essential for digestive health. These fibers help maintain bowel regularity by softening and bulking up stool.
One medium-sized pear packs 6 g of fiber, or about 21% of your daily fiber needs.
Additionally, pears are rich in pectin, a type of soluble fiber that has been associated with several benefits, including improved gut health and immune function.
Notably, pectin may also help relieve constipation. In one older 4-week study, 80 adults with constipation received 24 g of pectin per day. They experienced constipation relief and increased levels of beneficial gut bacteria.
As pear skin contains a substantial amount of fiber, it’s best to eat this fruit unpeeled.
Pears offer many beneficial plant compounds that give these fruits their different hues.
For instance, anthocyanins lend a ruby-red hue to some pears. These compounds may improve heart health and protect against cancer.
Though specific research on pear anthocyanins is needed, numerous population studies suggest that a high intake of anthocyanin-rich foods like berries is associated with a reduced risk of heart disease.
Pears with green skin feature lutein and zeaxanthin, two compounds necessary to keep your vision sharp, especially as you get older.
Again, many of these beneficial plant compounds are concentrated in the skin.
Although inflammation is a normal immune response, chronic or long-term inflammation can harm your health. It’s linked to certain illnesses, including heart disease and type 2 diabetes.
Pears are a rich source of flavonoid antioxidants, which help ease inflammation and may decrease your risk of disease.
Several large reviews tie high flavonoid intake to a reduced risk of diabetes and developing or dying from heart disease. This effect may be due to these compounds’ anti-inflammatory and antioxidant properties.
What’s more, pears pack several vitamins and minerals, such as copper and vitamins C and K, which also combat inflammation.
Pears contain various compounds that may exhibit anticancer properties. For example, their anthocyanin and chlorogenic acid contents have been shown to protect against cancer.
A few studies indicate that diets rich in fruits, including pears, may protect against some cancers, including those of the lung and stomach.
What’s more, some population studies suggest that flavonoid-rich fruits like pears may also safeguard against breast and ovarian cancers.
While eating more fruit may reduce your cancer risk, more research is needed. Pears should not be considered a replacement for cancer treatment.
Pears — particularly red varieties — may help decrease diabetes risk.
One large older study in over 200,000 people found that eating five or more weekly servings of anthocyanin-rich fruits like red pears was associated with a 23% lower risk of type 2 diabetes.
Additionally, a 2015 mouse study noted that plant compounds, including anthocyanins, in pear peel exhibited both anti-diabetes and anti-inflammatory effects slows digestion, giving your body more time to break down and absorb carbs. This can also help regulate blood sugar levels.
Pears may help lower your risk of heart disease.
Their procyanidin antioxidants may decrease stiffness in heart tissue, lower LDL (bad) cholesterol, and increase HDL (good) cholesterol.
The peel contains an important antioxidant called quercetin, which is thought to benefit heart health by decreasing inflammation and reducing heart disease risk factors like high blood pressure and cholesterol levels.
One study in 40 adults with metabolic syndrome — a cluster of symptoms that increases your heart disease risk — found that eating 2 medium pears each day for 12 weeks lowered heart disease risk factors, such as high blood pressure and waist circumference 30,000 women revealed that every daily 80-g portion of fruit decreased heart disease risk by 6%–7%.
Furthermore, regular intake of pears and other white-fleshed fruits is thought to lower stroke risk. An older 10-year study in over 20,000 people determined that every 25 g of white-fleshed fruit eaten daily decreased stroke risk by 9% .
Pears are low in calories, high in water, and packed with fiber. This combination makes them a weight loss-friendly food, as fiber and water can help keep you full.
When full, you’re naturally less prone to keep eating.
In one 12-week study, 40 adults who ate two pears daily lost up to 0.3 inches (0.7 centimeters) off their waist circumference .
Plus, a 2008 study found that women who added three pears per day to their usual diet for 10 weeks lost an average of 1.9 pounds (0.84 kilograms) .
Pears are available year-round and easy to find in most grocery stores.
Eaten whole — with a handful of nuts if you choose — they make a great snack. It’s also easy to add them to your favorite dishes, such as oatmeal, salads, and smoothies.
Popular cooking methods include roasting and poaching. Pears complement chicken or pork especially well. They likewise pair nicely with spices like cinnamon and nutmeg, cheeses like Gouda and brie, and ingredients like lemon and chocolate.
However you choose to eat them, remember to include the skin to get the most nutrients.
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