All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Ice Cream

Jams

Jicama

Juices

Kale

PEARS

Typical serving size:

1 medium pear (5
9 oz or 166 g)

HOW THEY HARM

Allergies

Tooth decay (dried pears)

WHAT THEY HEAL

High cholesterol Constipation High blood pressure Diabetes Called the “butter fruit” by many Europeans because of its smooth texture, a pear makes an ideal snack, dessert, or even a sweet or spicy side dish
Pears are a delicious treat when served fresh, but they can also be baked, poached, or sautéed
One medium pear has about 100 calories and provides about 6 g of fiber
Canned pears lose most of their vitamin C due to the combined effect of peeling and heating
They are also higher in calories, especially if they are packed in heavy syrup
There are about a dozen common varieties of pears—such as Bartlett, Anjou, and Bosc—and they have similar nutritional values

Health Benefits

Lowers cholesterol levels
Pears are loaded with several types of fiber, including pectin, a soluble fiber that helps control blood cholesterol levels
Relieves constipation
Cellulose in pears, an insoluble fiber, is also known as a bulk-forming fiber and has a mild laxative effect, helping to promote normal bowel function
Helps lower blood pressure
Loaded with potassium, pears can help keep blood pressure under control
May lower diabetes risk
Pears are a good source of antioxidants, and that may be especially important for people concerned about type 2 diabetes
According to a 2012 Harvard study, eating anthocyanin-rich foods such as pears more than five times a week was associated with a lower risk of developing type 2 diabetes
Pears also have a low glycemic index and load, which is helpful for people with diabetes

Health Risks

Allergic reactions
While fresh pears rarely cause allergic reactions, dried pears often contain sulfites, which can provoke asthma attacks or allergic reactions in susceptible people
Tooth decay
Dried pears provide a more concentrated form of calories and nutrients than fresh pears; their high sugar content and sticky texture may promote tooth decay

Allergies

Add pear chunks to a spinach salad with blue cheese crumbles

Cook pears into a chunky sauce seasoned with nutmeg

Poach pears in pomegranate juice

Buying Tip

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Once ripened, pears are highly perishable, so the fruit you buy at the market is likely to be slightly underripe

Pears are ripe when the skin is less shiny, the flesh at the stem yields slightly to the touch, and the fruit has a slight fragrance

Choose pears with smooth skin, and avoid any that are dark or bruised

Storing Tips

Allow pears to ripen at room temperature for a few days (speed up the process by leaving them in a brown paper bag)

Once ripe, you can refrigerate them for a few days until ready to eat