Pears Nutrition

Selectively sweet and rich in flavour, pears are crunchy, juicy and moist just as apples and nectarines are. The plethora of unique and distinctive nutrients in pears makes it popular in the entire northern hemisphere. Scientifically known as Pyrus communis, pears are a member of the Rosaceae family that include apples, loquat and medlar. These are sour to sweet fruits with a size about that of an apple and they contain several seeds in the core. With a large bottom tapering towards the top, pears appear in varying skin colours such as yellow, green, brown, red or a combination of two or more of these depending upon the variety. However, unlike apples, most pear varieties have paper-thin skin, which are difficult to peel off. The lightly coloured flesh of pears is juicy and mild, while the texture is generally soft and buttery. Some types are grainy too. Amongst one of the most delicious fruits, pears are often associated with quinces and apples. Apart from revering the succulent flesh of pears, it must be noted that these fruits have numerous health benefits too. Browse through the section below for an idea.

Legend indicates that the history of pears dates back to the Stone Age, though their cultivation is relatively new. Evidence can be traced back to Western China, in the foothills of the Tian Shan, a mountain range of Central Asia, almost 3000 years ago. In the Odyssey, the Greek poet, Homer, referred to pears as the “gift of the Gods”. These fruits were regarded as a luxurious food during the reign of Louis XIV. In the 17^th century, pear cultivation began in Europe with the Romans being the first people to initiate this process. It then spread throughout Europe and was introduced in America by the early colonists; the first pear trees were planted in California and Mexico. But most of the pear supply was still imported from France. Till date, the Pacific Northwest varieties are similar to those first cultivated in the French and Belgian regions. China, Italy and the United States are the currently the leading producers of pears.

Health Benefits of Naspatti, Nashpati (Pears)

• Low glycemic index (GI) foods, such as pears, are recommended for increasing blood glucose and insulin levels owing to their slow digestion and absorption rates. As such, pears assist in managing diabetes and preventing coronary heart disease and obesity. They also promote weight loss and enhance concentration levels.

• Pears fall under the category of hypoallergenic fruits, which means that they can be served sensitive individuals since they are less likely to produce any adverse reactions. Besides, these are the only fruits allowed on the elimination diet used for testing allergy sufferers.

• These juicy fruits are a good source of hydroxycinnamic acid, a compound known for preventing stomach cancer. A single serving of pears daily has been associated with reducing the risk of lung cancer and postmenopausal breast cancer in women.

• Rich in vitamin C and copper, pears act as antioxidants and thus protect cells from free radical damage.

• Consuming pears on a regular basis improves lung function and reduce symptoms of chronic obstructive pulmonary disease such as breathlessness and coughing.

• The pectin content in pears has diuretic and mild laxative effects, which aid in regulating bowel movements. With a high sorbitol and fiber content, these fruits are ideal for treating constipation.

• Similar to other fruits, pears help in stimulating healthy cholesterol levels due to the presence of pectin in high amounts. Studies reveal that pears contain more of this ingredient than apples.

• Pears contain fiber in abundance that is necessary for speeding up the passage of food through the digestive system and slowing the absorption of carbohydrates from the intestine into the bloodstream.

• Enriched with boron, pears assist in the proper functioning of calcium and magnesium. This is because boron is required for retaining calcium in the body, thereby preventing or delaying osteoporosis.

• Pears cause cooling in the body, which is essential for overcoming fever. The antioxidants present in these fruits stimulate the immune system and soothe a sore throat. For this purpose, patients are advised to drink a large glass of pear juice, when sick.

• Quercetin, an antioxidant present in the skin of pears, helps in reducing the risk of cancer and artery damage. Recent studies state that this antioxidant also provides protection against Alzheimer’s disease.

Nutritional Value & Calories In Pear 

Amount: 1 cup

Total Weight: 161 g

How many calories in pears (per 100 gm)

Pears have about 58 calories per 100 gm of weight.

How to Buy Pears

• Always look for firm pears, irrespective of the variety you wish to buy. Pick up fresh, bright coloured and richly flavoured fruits. .

• Colour varies depending on the type of pear. For Bartletts, the fruits should look pale to rich yellow color, while the Anjou or Comice pears should reflect a light green to yellowish-green. The Bosc usually has a greenish-yellow to brownish-yellow coloured skin, while the Winter Nellis exudes a medium to light green colour.

• Avoid pears that have pressure marks on their skin as this is an indication of underlying mottled pulp. The skin must be smooth and free from bruises or mold. However, some Asian varieties have rust coloured speckles on their outer surface, which are acceptable.

Pear Storage Tips

• In case you have purchased unripe pears, leave them at room temperature until they ripen. Once their skin starts changing colour, they are ready to be consumed. If you want to speed up the process of ripening, store pears in paper bags at room temperature, turning them over occasionally.

• If you do not wish to use these pears immediately, then store them in a refrigerator to keep them fresh for few days.

• Pears that are meant for juicing are recommended to be kept at cooler temperatures.

• Since pears tend to absorb odours from other strong smelling foods, they must be kept separately, whether on the countertop or in the refrigerator.