We are used to having fruit for dessert, especially in summer where meals are lighter and we feel that there is room in the stomach for an apple, a watermelon slice, or a melon or a pear. Pears are not the favorite fruit of many people, even so, they are a very tasty food rich in vitamins and minerals, especially if we know how to combine it well as in salads, pasta and rice, with meats or even in yogurt or take it with cheese and honey.
Pears are an exceptional fruit and this is due, not only to the great variety, but to its juicy and tasty flesh. In addition, they are easy to digest, they are generally well received by children, they are easy to chew and combine perfectly with a multitude of dishes and are the perfect fruit to create contrasts on the palate.
Throughout this text we will understand why pears should be part of our diet. A diet that, as we have said many times, must be as varied and balanced as possible, in addition to carrying out some moderate intensity sports activity.
Pear nutritional values
We will like the nutritional table of the pear a lot, and more if we are immersed in a weight loss diet. Broadly speaking, 100 grams of pear provide 62 kilocalories, almost 15 grams of carbohydrates, 9.54 grams of sugars, 3 grams of fiber, no protein, no fat or cholesterol, and more than 84% of a pear is water.
Pears have many benefits and properties, but these positive effects on our body do not fall from the sky or appear as if by magic, but are given by the vitamins and minerals of the fruit in question.
100 grams of pears have 24 mg of vitamin A, 5.2 mg of vitamin C, 4.9 mg of vitamin K, and 7 mg of folic acid or vitamin B9. With regard to minerals, in 100 grams of pears we find 11 mg of calcium, 123 mg of potassium, 13 mg of phosphorus, 7 mg of magnesium and 1 mg of sodium.
Ideas to add it to the diet and maximum amount
From the beginning of this text, we have said that pears are very juicy, tasty and that they combine perfectly with a multitude of foods where the magic was found in the explosion and mixture of flavors that we gave to our palate.
Some more or less original ideas to add pears to our daily diet, beyond mixing it with yogurt or eating it in pieces alone or in fruit salad we find: baked pears, compote, pear with chocolates, caramelized pears, pear ice cream, poached pears in red wine, pears with pastry cream, crepes with pear, caramel or chocolate, vegetable sandwiches, puff pastry filled with pear and honey, pear sponge cake, etc.
Everything is exquisite and it also has its vegan or vegetarian version, depending on what suits us. Despite all this, there is something that we have to take into account and that is that, although pears are so complete and healthy, it is not appropriate to exceed the quantities because that brings us quite close to suffering adverse effects.
The pears are of different sizes, well, the maximum per day according to the experts is 3 medium pieces, or 2 large or 4 small. The appropriate thing is to distribute them throughout the day, since eating them at once could drag us to one of its main adverse effects.
Benefits of eating pear every week
Eating pear is simple, fast and gives us very important benefits and properties such as the ones we will see below.
Goodbye to constipation
Eating several pieces of pear a day promotes the normal functioning of the intestines and that is thanks to the fact that fiber is soluble. If we comply with the amounts of pear recommended by experts, we will be providing the body with more than 20% of the fiber it needs to function properly.
Soluble fiber is a series of good bacteria that help our intestinal flora to function properly, so it also protects us from infections and makes nutrients better absorbed. Now we know that fiber is not just for going to the bathroom every day.
Improves kidney health
In the section on nutritional values we have seen that, from a pear, more than $ 84 was water. By this we mean that, while it facilitates digestion and hydrates the body, it also favors the function of the kidneys and helps us cleanse the body of toxins.
This reduces the chances of kidney stones or dangerous fluid retention. This is why it is so important to have a balanced and varied diet, without neglecting hydration throughout the day, even if you are not thirsty.
Reduces the risk of diabetes
Diabetes is a serious disease, and knowing that, with a diet rich in vegetables, fruits, vegetables, legumes, cereals and others we can avoid it, what are we waiting for? The key is to have a diet rich in fresh products and that is very varied, avoiding as much as possible from sugary products and drinks, ultra-processed pre-cooked meals and such.
Eating pears is a good option to improve our diet, precisely if we want to get rid of diabetes as much as possible from our person. This is because pears have anthocyanins and is linked to a lower risk of type 2 diabetes.
Anti-inflammatory properties
If we suffer from an inflammatory disease, eating pears can become our best ally. Inflammation is a normal response of the body, but it can also become chronic and that is when it is dangerous and painful. Foods that provide copper and important vitamins such as C and K help prevent inflammation and also reduce it when it has already appeared.
Flavonoids are also important because they reduce the risk of diabetes and heart disease. Hence, a balanced diet is key and practicing some type of sports activity in a moderate way several times a week.
Pears contraindications
To be honest, the pear is one of the least problematic fruits on the market, although it does have certain contraindications. If we have any type of allergy to this fruit, it is clear that we are not going to consume it more. But there are other contraindications to take into account, which may be our case or that of someone close to us.
Excessive consumption of pears can cause gastrointestinal symptoms because they are somewhat dense and contain oligosaccharides, polyols and various carbohydrates, so it could trigger stomach pain, gas, bloating, diarrhea, etc.
If we have irritable colon, or we know of someone who has it, we have to stop eating pear from today. We return to the same thing, and that is that pears have oligosaccharides, polyols and fructose content, and are several prohibited substances when you have irritable bowel.
