The nutritional profile of pears
Sweet, juicy pears aren't just delicious. They are also full of nutrients and they can help boost your digestive health.
At least 100 types of pears are grown around the world. Three of the most popular varieties include Bartlett, Bosc, and D’Anjou pears.
One medium-sized pear that weighs at least 178 grams contains 101 calories and a gram of protein. It also offers 27 grams of carbs and six grams of fiber.
Pears contain vitamins C and K, along with essential minerals like copper and potassium.
Copper is important for immunity and nerve function. On the other hand, potassium is essential for muscle contractions.
Pears are also full of polyphenol antioxidants that help prevent oxidative damage.
When eating pears, leave the peel on because it contains at least six times more polyphenols than the fruit's flesh.
Pears boost digestive health.
Pears are full of the two main types of fiber: soluble and insoluble fiber. Both types are important for your digestive health.
Soluble and insoluble fiber help maintain bowel regularity by ensuring that your stool is bulky and soft. This prevents problems like constipation.
Because soluble fiber feeds healthy gut bacteria, it is classified as a prebiotic, a substance that promotes healthy aging and boosts immunity.
Pears can promote weight loss.
Pears are low-calorie and fiber-rich fruits. With their high water content, pears are the perfect snack for those who want to lose weight.
Foods with high fiber and water content promote weight loss because they make you feel full, making you less likely to overeat.
Pear, ginger, and citrus smoothie recipe
The recipe below comes from "Pescan: A Feel Good Cookbook" by authors Abbie Cornish and Jacqueline King Schiller. This delicious smoothie is simple to make and full of various nutrients, making it the perfect beverage for health-conscious dieters.
Two of its main ingredients, pear and ginger, help improve digestion. Pears are rich in fiber while ginger boosts gut health, so both will keep your gut microbiome healthy. (Related: Kick your day off right with these meal-worthy smoothies.)
This pear, ginger, and citrus smoothie can also boost your energy levels, so drink it before working out or after exercising.
This smoothie also includes foods that contain healthy fats like avocado and cashews. It even contains apple cider vinegar, a tried-and-tested ingredient that promotes digestive health.
The recipe below makes two to three servings.
Ingredients:
- 1 Anjou, Asian, or Bosc pear (remove the core and stem, then cut the pear into wedges)
- 2 Oranges (peel the orange, remove the seeds, then separate the fruit into segments)
- 1 Small avocado (or half a large avocado)
- 2 Kale leaves (roughly chopped)
- 2 Romaine lettuce leaves (roughly chopped)
- 1?2 cup vanilla cashew milk (or other vanilla-flavored non-dairy milk)
- 1?4 cup raw cashews (soak the nuts for two to four hours, drain, then rinse)
- 1-inch piece ginger, peeled (mince the ginger if you're not using a high-speed blender)
- 1 teaspoon apple cider vinegar
- 1 tablespoon fresh lemon juice
- 1?2 cup filtered water (add more as needed)
- 1 cup ice cubes
Steps:
- Put the avocado flesh, cashews, ginger, kale, lettuce, milk, oranges, pear, lemon juice, vinegar, and water into the blender.
- Blend the mixture for about one minute in a high-speed blender (or two minutes in a regular blender).
- Add the ice cubes to the smoothie, then blend again.
- If the mixture is too thick, add a bit more water. Blend for several seconds until the mixture reaches your desired consistency.
- Pour the smoothie into glasses before serving.
Boost your energy levels and improve your digestion with this nutritious pear, ginger, and citrus smoothie.
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