The humble pear is in season and what a joy that is. Nothing quite like a nice pear. 🙂 My kids love them and no matter how many I buy, they are always gone the following day. It is the perfect snack and after a bit of swatting I am delighted by all the health benefits that are related to pears. Who knew? Though pears may play second fiddle to the more famous apple, there are some very good reasons why we should cease this moment of pear harvest. Pears are filled with vital nutrients and fibre, like pectin, vitamins and vitamin k. Unless you are lucky enough to have a pear tree in the garden, head down to the farmers market and stock up now. As pears are often sprayed with pesticides you may want to chose the organic variety.
What’ so good about pears?
They are high in Fibre
We are supposed to consume between 25-30g of fibre every day and the humble pear constitutes over 5g, which makes it a super star in the fibre department. Fibre feeds our gut bacteria so it can keep our immune system optimal. The insoluble fibre in pears acts as tiny scrubbing brushes in the colon to promote good digestion. It also contains soluble fibre, know as pectins, which binds fatty substances in the digestive tract, including cholesterol and toxins to promotes their elimination. Great for weight loss, detox and sugar control.
They are a great source of immune boosting vitamin C
One pear can provide up to 12% of your daily vitamin C requirement which is a powerful anti-oxidant. Vitamin C helps to heal cuts and bruises whilst promoting cell renewal which makes it a popular vitamin for anti-aging. That is reason enough for me.
They are rich in antioxidants
In addition to vitamin C, pear skins (or peels) also contain important phytonutrients, including polyphenols, phenolic acids and flavonoids, which helps you to stay healthy, so don’t peel your fruit!
Good for building bone mass
As I’m obsessed with bone health due to the slight beginnings of osteoporosis, I am delighted to have discovered that pears are a good source of both boron and vitamin k – common minerals included in bone health supplements. Both are vital for building and maintaining healthy bone mass.
Porridge with pear and pistachios
I love to start the day with porridge simply because you can add so many good things to one bowl and then be done with it for the day. And what better way to have pear in its natural state than to add it, shredded with it’s peel still on, to a steaming bowl of oats.
1 pear, shredded with peel on
1/2 handful pistachios
2 dl porridge
1 tbsp chia seeds
1 tsp coconut oil
1 tbsp maca powder
sprinkle of sunflower and pumpkin seed
Dash of oat milk
Cook porridge in water and add chia seeds and coconut oil. Pour into your bowl and add the shredded pear, blueberries, seeds, maca and milk of your choice.