IncomPEARable Pears!
The folklore. A favorite fall and winter fruit, pears ring in the season, bell-shaped and stunning in hues of red, gold, green, and brown. Enjoyed and coveted for thousands of years, pears were one of the gifts to the gods in Homer’s epic poem The Odyssey. The most common varieties were developed in 17th and 18th century Europe, where the pear tree came to symbolize longevity and strength. It’s a European tradition to plant a pear tree for a baby girl (an apple for a boy). Dubbed “butter fruit” for its soft texture, pears are simply incompearable—as tasty as they are nutritious and plump with health-protecting nutrients.
Notable Nutrients: Pears
1 medium (178 g), raw
Calories: 103
Dietary Fiber: 6 g (22% DV)
Vitamin C: 8 mg (12% DV)
Vitamin K: 8 mcg (10% DV)
Potassium: 212 mg (6% DV)
Copper: 0.1 mg (7% DV)
Note: g=gram, mg=milligram, mcg=microgram, DV=Daily Value, based on 2,000 calories/day
The Facts. Pears are part of the rose family, kin to apples, peaches, cherries, and almonds. The most common pears in the U.S.—round bodies and narrowed neck—are known as European pears (Pyrus communis). They are related to, but not the same as, Asian pears (Pyrus pyrifolia), which are round with no neck and often called apple pears. There are thousands of pear varieties. The most familiar among European pears include the Bartlett, Anjou, Bosc, Comice, and Seckel. One medium pear has only 103 calories, yet packs 22 percent Daily Value (% DV) of dietary fiber, a winning combination for weight loss and healthy cholesterol levels, and 12% DV of the antioxidant vitamin C, as well as other plant compounds that protect against harmful free radicals.
Sauteed Bosc Pears
2 Tbsp margarine
¼ tsp cinnamon
¼ tsp ground nutmeg
¼ tsp ground allspice
6 Bosc pears, peeled, cored, and quartered
Juice of ½ lemon (about 3 tablespoons)
1½ c nonfat vanilla yogurt or frozen yogurt
½ c chopped, toasted walnuts
Makes 6 servings
Nutrition Information Per Serving: 258 calories, 10 grams (g) fat, 39 g carbohydrate, 5 g protein, 6 g dietary fiber, 48 milligrams sodium.
Recipe ourtesy USA Pears
The Findings. Pears rank high among fruits and vegetables as a source of flavonoids, such as epicatechin and quercetin, beneficial plant nutrients. A study of more than three million women found that those with the highest intake of flavonoids, including those who ate five or more servings of pears and apples a week, had significantly lower risk of type 2 diabetes (American Journal of Clinical Nutrition, 2012). Another study showed that daily flavonoid intake from fruits, including pears, by adult women was also associated with higher HDL (“good”) cholesterol levels and lower triglyceride levels, beneficial for helping to prevent cardiovascular diseases (Journal of the Academy of Nutrition and Dietetics, 2013).
The Finer Points. Bartletts kick off the arrival of pears in late summer, followed by fall-winter pears such as Bosc, and winter pears, such as Anjou. Canned, dried, and juice forms are available all year. Because pears are perishable, markets usually sell them when they’re firm, before they’re ripe, storing them up to a year under low temperature and oxygen and high carbon dioxide levels, which slows their production of the ripening agent ethylene. At home, ripen pears at room temperature, or refrigerate to keep them fresh longer. Fall’s cool temperatures are the perfect time to enjoy a poached or baked pear with warming spices, or on a grilled cheese sandwich. And anytime is optimal to enjoy the subtle sweetness of pears with an aged cheese or with walnuts in a salad.
—Lori Zanteson
The post IncomPEARable Pears! appeared first on University Health News.
Read Original Article: IncomPEARable Pears! »
Powered by WPeMatico
