Pears, bosc (Includes foods for USDA's Food Distribution Program)
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
93
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 90 (96.6%) |
| Protein | 2.0 (2.2%) |
| Fat | 1.1 (1.2%) |
| Total | 93 (100%) |
Serving: 1 cup, sliced [140g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 116 (83.2%) |
| Carbohydrate | 23 (16.1%) |
| Protein | 0.5 (0.4%) |
| Ash | 0.4 (0.3%) |
| Fat | 0.1 (0.1%) |
| Total | 140 (100%) |
Serving: 1 cup, sliced [140g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Contain antioxidants that may help protect cells from damage and reduce risk of chronic diseases
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Low in calories which helps with weight management
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Provide vitamin C which supports immune function and collagen production
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Contain phytonutrients that have anti-inflammatory properties
Risks
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High in natural sugars which can contribute to weight gain if overconsumed
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May cause allergic reactions in individuals with birch pollen allergy due to cross-reactivity
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Contains sorbitol which can cause gastrointestinal discomfort in sensitive individuals
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Pesticide residues if conventionally grown
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May promote tooth decay if consumed without thorough chewing
Additional Information
Pears, raw, bosc, are a delicious and nutritious fruit that offer a range of health benefits. Pears are an excellent source of dietary fiber, vitamins, minerals, and antioxidants. However, like any food, there are also some potential risks associated with consuming pears. Let's delve into the nutritional benefits and risks of this specific variety of pear.
Starting with the nutritional benefits, pears are a great source of dietary fiber. A medium-sized bosc pear contains roughly 6 grams of fiber, which is about 20% of the recommended daily intake. Fiber plays a crucial role in maintaining a healthy digestive system, preventing constipation, and promoting regular bowel movements. It can also help control blood sugar levels, reduce cholesterol levels, and support weight management by promoting feelings of fullness.
Pears are also rich in vitamins and minerals. They are a good source of vitamin C, providing around 10% of the daily recommended intake. Vitamin C is an essential antioxidant that helps boost the immune system, supports collagen production for healthy skin, and aids in the absorption of iron. Pears also contain small amounts of other vitamins such as vitamin K, vitamin E, and some B vitamins.
In terms of minerals, pears contain potassium, which is crucial for maintaining proper heart and muscle function. They also provide smaller amounts of calcium, magnesium, and phosphorus, which are important for bone health and various metabolic processes in the body.
Furthermore, pears are packed with antioxidants, such as flavonoids and carotenoids. These compounds help protect the body against oxidative stress, reduce inflammation, and may even have anti-cancer properties. The antioxidants found in pears have been linked to a reduced risk of chronic diseases, including heart disease and certain types of cancer.
While pears offer numerous nutritional benefits, there are a few potential risks associated with their consumption. One risk is the sugar content. Pears, like many fruits, contain natural sugars. While these sugars are not as harmful as added sugars found in processed foods, individuals with diabetes or those following a low-sugar diet should be mindful of their pear consumption and consider portion sizes.
Additionally, some people may experience digestive issues when consuming pears. This is mainly due to their high fiber content. While fiber is beneficial for most individuals, some may be more sensitive to it and may experience bloating, gas, or stomach discomfort. It is recommended to introduce fiber-rich foods gradually into the diet and drink plenty of water to aid digestion.
In conclusion, pears, raw, bosc, offer a range of nutritional benefits. They are a great source of dietary fiber, vitamins, minerals, and antioxidants. Pears can support digestive health, boost the immune system, and provide protection against chronic diseases. However, individuals with diabetes or sensitive digestive systems should be cautious of their sugar and fiber intake. Overall, incorporating pears into a balanced diet can contribute to overall health and well-being.