HEALTH BENEFITS OF FRUITS

( Part 1 )

Fruits have great impart in improving our health, staying young and strong and aiding good body metabolism

Most fruit contains excessive amount of natural sugars that quickly converts into fat when eaten in excess, but there are some fruits that actually work to help burn fat. The fruit we are going to discuss today is pear.

PEAR AND IT'S HEALTH BENEFITS

Pears are moderately high in sugar and aren't the most nutrient dense fruit type. However, they do have a fairly high amount of fiber, about 5.5 grams in one medium serving.

There are many different types of pears. Some of the most common brands available for purchase in the United States include, Anjou, Bartlett, Bosc, Comic, Concorde, Forelle, Red Anjou, Red Bartlett, Seckel, Starkrimson. Each variety of USA Pears has its own distinctive color, ranging from green to red, flavor from sweet to sweeter, and texture from crisp to soft and juicy.

In recent studies measuring risk of type 2 diabetes in U.S. women, pears have earned very special recognition. Researchers now know that certain flavonoids in food can improve insulin sensitivity, and of special interest in this area have been three groups of flavonoids (flavonols, flavan-3-ols, and anthocyanins). All pears contain flavonoids falling within the first two groups, and red-skinned pears contain anthocyanins as well. Intake of these flavonoid groups has been associated with decreased risk of type 2 diabetes in both women and men. 

However, a new analysis of the Nurses' Health Study has shown that among all fruits and vegetables analyzed for their flavonoid content, the combination of apples/pears showed the most consistent ability to lower risk of type 2 diabetes. We believe that this special recognition given to pears as a fruit that can help lower risk of type 2 diabetes in women is likely to be followed by future studies showing this same benefit for men.

Studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh. These phytonutrients include antioxidant, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids. The skin of the pear has also been show to contain about half of the pear's total dietary fiber. 

Digestive Benefits

One medium-sized pear contains 5.5 grams of fiber toward your daily goal of 21 to 38 grams. When you eat plenty of fiber, your digestive system works the way it's supposed to. Fiber helps your body absorb the vitamins and minerals from your food. It also helps prevent and relieve constipation and can keep you from developing painful hemorrhoids as well.

Nutritional Benefits

A medium-sized pear supplies 212 milligrams of potassium. Potassium is a mineral that helps your heart beat normally and keeps your muscles working the way they are supposed to. The same pear contains 7.5 milligrams of vitamin C, which is about 10 percent of your daily needs. Vitamin C helps prevent infection and keeps your immune system strong. Pears also supply a good dose of vitamin K to help clot your blood, as well as vitamin A for your eyes.

Health Benefits

The fiber in a pear helps keep your heart healthy and might reduce your risk of certain types of cancer as well. A pear a day might also keep you from having a stroke. A 2011 article published by the American Heart Association reports that eating one pear a day can reduce your risk of stroke by as much as 52 percent. Pears might also cut your risk of dying from heart disease. A 2007 article published in the "American Journal of Clinical Nutrition" notes that the flavonoids in pears might lower your risk of heart disease, as well as death associated with heart disease.

Eating Pears

Fresh pears are your healthiest choice, but canned pears can also be beneficial to your health. If you eat canned pears, choose versions packed in 100 percent fruit juice rather than syrup because they contain no added sugar. Chop a pear into bite-sized pieces and add it to a fruit salad, or stir the pieces into a carton of low-fat yogurt. Replace the jelly in your peanut butter sandwich with thin slices of pear, or add pear slices to a tossed green salad. Cut a pear into quarters and brush it with a small amount of butter. Sprinkle the pear with cinnamon and nutmeg and broil it until it's soft for a tasty and nutritious dessert.

 Avocado

Avocado is actually a single-seeded berry native to Mexico with 322 calories and 29 grams of fat (10 to 20 times what you'll find in any other item in the produce aisle). Avocado can arguably be considered more of a fat than a fruit. Moreover, it's the mono-unsaturated fat content of an avocado–20 grams per berry–that researchers say make it so special, and deserving of the health food fame. Loaded with healthy omega-9 fatty acids (the same fats found in olive oil, olivesand macadamia nuts), avocados speed the conversion of fat into energy and boost your metabolism rate.With its proven ability to lower cholesterol and reduce belly fat, the avocado is arguably one of only a few perfect foods to lose weight.