Food

Top 10 Benefits of watermelon and side effects

Published

1 year ago

January 30, 2023

admin

Table of Contents

Overiew
Top 10 Health benefits of watermelon
Side effects of watermelon
Discover the top 10 Health benefits of watermelon and side effects.
Table of Contents
Toggle
- Overview
- Top 10 Health benefits of watermelon
Overview

One of the best fruits to eat in summer is watermelon , which in addition to being very refreshing, contains many health properties. Along with the melon, it belongs to the botanical family Cucurbitaceae and both are very beneficial for the body.

Advertisements

Although some individuals think that this delicious fruit contains only water and sugar, watermelon is rich in nutrients and provides many vitamins, minerals and antioxidants . This fruit is a very healthy food and has a low amount of calories.

Watermelons and the summer period go hand in hand. Its refreshing quality and sweet taste help beat the heat, and for those who want to lose weight, this fruit is a very tasty dessert that does not make you feel guilty when you eat it.

Top 10 Health benefits of watermelon

There are different types of watermelon, some larger, others less rounded and others without the stripes that characterize them. Regardless of the type of watermelon consumed, they are all highly healthy.

But … what are the properties of watermelon? In the following lines we present the health benefits of watermelon.

Advertisements

1. Hydrates

Watermelon is associated with summer and it is not surprising, since it is a food with a high water content, 92% of its composition , and contains important electrolytes.

It can be eaten at any time and is an ideal “snack” to take at any time. If we also leave it in the fridge, it will not only be delicious, but it will also be very refreshing. When the summer season approaches, watermelon becomes a very appetizing food.

2. Improves the immune system and prevents cell damage

This fruit is rich in vitamin C, which is essential for our immune system and, therefore, protects our body and helps us fight, for example, colds. It also maintains the redox balance of cells and protects them from reactive oxygen species, which damage our cells and DNA.

3. Heals wounds wound healing

The role of vitamin C in wound healing has also been observed in numerous studies, as it is essential for the formation of new connective tissue .

The enzymes involved in the formation of collagen, that is, the main component of wound healing, is inefficient without vitamin C. Ultimately, watermelon is involved in wound healing.

4. Benefits of watermelon for bones

Watermelon contains lycopene, which is especially important for our bone health .

Dietary lycopene, which is present in some foods such as watermelon or tomatoes, reduces oxidative stress that normally reduces the activity of osteoblasts and osteoclasts, two bone cells involved in the pathogenesis of osteoporosis .

The consumption of lycopene is associated with healthier bones. Watermelon is also rich in potassium, which helps retain calcium in the body, resulting in healthier bones and joints.

5. Benefits of watermelon for cardiovascular health

Consuming watermelon in large quantities, according to a research, positively correlates with the improvement of cardiovascular function , as it increases blood flow through vasodilation.

A study conducted by the American Journal of Hypertension found that watermelon extract supplementation reduces ankle blood pressure, brachial blood pressure, and carotid pressure in obese middle-aged adults with mild hypertension.

6. Benefits of watermelon for weight loss

Watermelon contains citrulline, which helps reduce the accumulation of fat in our fat cells . Citrulline is an amino acid that is converted to arginine with the help of the kidneys.

When our bodies absorb citrulline, it has the ability to block the activity of TNAP (non-tissue specific alkaline phosphatase), which causes our fat cells to produce less fat tissue, and therefore helps prevent excessive accumulation of body fat .

7. Benefits of watermelon for eyes

This fruit is a great source of beta-carotene (that’s why the reddish color inside it) that is converted into vitamin A.

It helps to produce pigments in the retina of the eye and protects against age-related macular degeneration.

It also prevents night blindness, and maintains healthy skin, teeth, skeletal and soft tissues, and mucous membranes.

8. Diuretic effect

Watermelon is a natural diuretic that helps increase urine flow and protects the kidneys.

It also intervenes in the ammonia removal process from the liver.

Watermelon is a diuretic and natural slimming agent that will help you stay fit and healthy.

9. Anti-inflammatory and antioxidant

Watermelon is rich in phenolic compounds like flavonoids, carotenoids, and triterpenoids. The carotenoid lycopene in this fruit is beneficial in reducing inflammation and neutralizing free radicals.

The triterpenoid cucurbitacin E is also present in watermelon and provides anti-inflammatory support by blocking the activity of cyclooxygenase enzymes that normally produce an inflammatory surge.

Ripe watermelons contain higher amounts of these beneficial phenolic compounds.

10. Benefits of watermelon for cancer

This fruit, as I have discussed previously, is an excellent source of vitamin C, as well as other antioxidants.

That is why it can help fight the formation of free radicals associated with the development of cancer.

Lycopene intake has been positively associated with a decreased risk of prostate cancer, according to various investigations.

Side effects of watermelon

Watermelon is a wonderful source of dietary fiber and water. But, if you eat too much watermelon, it can induce bloating, gas, flatulence, diarrhea, and other such stomach problems.

We hope the article on the top 10 Health benefits of watermelon and its side effects has been of help.

Up Next

11 benefits of mung beans and side effects

Don't Miss

Benefits of probiotics and side effects

Food

10 + Benefits of carrot juice and side effects

Published

2 months ago

March 9, 2024

admin

Table of Contents

The nutritional benefits of carrot juice
The health benefits of carrot juice
5 carrot juice recipes
Our Advice
Side effects of carrot juice
Carrots are one of the star foods when it comes to vegetable juice.
Not only does carrot juice have a good sweet taste, but it also has many virtues, in particular purifying, for the body.
Paradoxically, despite its high sugar content, the carrot promotes good blood sugar regulation.

If you’re fairly healthy, if you don’t have blood sugar issues, consuming two to three medium-sized carrots a day shouldn’t be a problem.

Diabetics, on the other hand, should limit themselves to half a carrot per day.

The sugar supplied by the carrot is easily assimilated. Carrot juice has a correct glycemic index of 80.

Its consumption is recommended because of its high content of carotenoids, which explains why it can be an auxiliary to regulate blood sugar.

However, it is necessary to obey a principle of moderation, whatever the juice considered.

Depending on its variety, a carrot can measure between 5 cm and almost 1 m, and its diameter varies between 1 cm and more than 5 cm.

Orange is the first color that comes to mind when talking about carrots, but there are also white, yellow, purple and red ones.

The nutritional benefits of carrot juice

Carrot is one of the most beneficial foods for the body, especially consumed in the form of juice.

It provides good amounts of vitamins A, C, D, E, K, B1 and B6. It is also rich in biotin, potassium, calcium, magnesium, phosphorus and sodium.

The leaves of the carrot, called the tops, are edible.

They are rich in potassium, calcium, magnesium and vitamin K. Potassium is a key mineral in the body; the consumption of foods which are rich in it thus helps to stay in excellent health.

Among the known phytonutrients found in carrot are lutein, lycopene, α-carotene, β-carotene, γ-carotene, as well as zeaxanthin, a xanthophyll.

These somewhat barbaric names qualify phytonutrients with wonderful effects on human health and several diseases.

The health benefits of carrot juice

The famous carrot carotenes are substances with antioxidant properties that are very useful in preventing and combating several ailments.

Drinking carrot juice daily will do more for your health than taking many dietary supplements.

Let us list some of the health benefits of drinking carrot juice.

1. Prevents acidosis

The alkalinity of the carrot helps restore the acid-base balance in the blood as well as regulate blood sugar.

2. Helps prevent and fight acne

Thanks to its purifying virtues, in particular detoxifying for the liver, carrot juice can help fight acne caused by blood polluted by toxins.

3. Benefits of carrot juice for anemia

Certain molecules present in the carrot have a structure similar to human hemoglobin, which makes it a good food to promote the good synthesis of the blood.

4. Helps prevent and treat atherosclerosis

Thanks to its highly cleansing properties, carrot juice works wonders to get rid of even old deposits of atheromatous plaque in the arteries, thereby reducing the risk of heart attack or stroke.

5. Helps relieve asthma

The antioxidants in carrot juice help protect the respiratory system from infections and free radical attacks.

6. Benefits of carrot juice for cancer

Studies have shown that consuming one carrot per day significantly reduces the risk of developing cancer.

7. Helps regulate cholesterol levels

Thanks to the pectin it contains, the carrot effectively helps lower blood cholesterol levels.

8. Help with decongestion

Carrot juice effectively helps flush phlegm build-up, whether in the nose, throat or ear areas.

Its consumption is therefore indicated in the event of sinusitis or fatty cough for example.

9. Benefits of carrot juice for constipation

Compose your vegetable juice with 4/5 carrots, supplement with spinach, and consume this mixture regularly to get rid of chronic constipation problems.

10. Helps prevent emphysema

If you are a smoker or particularly exposed to tobacco smoke, regular consumption of carrot juice may decrease your chances of developing emphysema.

11. Helps to keep the eyes healthy

Carrot contains ß-carotene, lutein and zeaxanthin, all of which are very effective in preventing various eye disorders, including cataracts and macular degeneration.

12. Benefits of carrot juice for fertility

Infertility is often the result of too little intake of vitamins, minerals and enzymes that are beneficial to health.

Carrot juice can therefore help increase the chances of conceiving.

13. Helps fight inflammatory disorders

Thanks to its anti-inflammatory properties, carrot juice is ideal for arthritis, rheumatism, gout, or other inflammatory-type ailments.

14. Stimulates the immune system

Consuming carrot juice helps stimulate the production and efficiency of white blood cells, thus helping to increase the body’s resistance to various infections.

15. Benefits of carrot juice for kidney

Carrot juice has purifying properties and its consumption thus contributes to good kidney function.

16. Promotes breastfeeding

Carrot juice increases the quantity and improves the quality of breast milk.

17. Helps prevent infant jaundice

Drinking carrot juice regularly during pregnancy, especially during the last months, reduces the risk of jaundice in the infant.

18. Benefits of carrot juice for skin

Vitamin C in carrot, combined with other substances found in it, improves skin quality, prevents dry skin, psoriasis and other skin conditions.

19. Helps fight pinworms

Pinworm is a small worm that sometimes parasitizes a portion of the intestine of humans, and especially of children.

Drinking a small cup of carrot juice every morning for a week can fix this problem.

20. Helps heal ulcers

It is thanks to its high content of vitamins and minerals that carrot juice can help treat an ulcer resulting from damaged cells due to poor nutritional intake.

21. Helps treat fluid retention

Carrot juice has diuretic properties that make it a good ally for ridding the body of excess fluids, preventing water retention, which women particularly experience during the menstrual cycle or during pregnancy.

5 carrot juice recipes

Recipe

1: Ginger, Orange and Carrot Juice Recipe

It is a very simple juice to make with only 3 ingredients but which I often recommend to people who are new to it.

However, be careful not to drink it too regularly because if it really is it also contains a lot of sugar which can be problematic.

Especially if you have diabetes or want to lose weight.

Ingredients:

•2 oranges

•3 carrots

•1 piece of ginger

Instructions :

•Peel the 2 oranges and the 3 carrots (if not organic)

•Cut the 2 oranges and the 3 carrots into small pieces

•Pass the whole thing through the juice extractor

Recipe 2: A juice rich in vitamin C

I really like making this juice when the season changes because our body is often upset by temperature changes and it is therefore easy to catch a cold.

Almost all the ingredients in this juice are known for their high vitamin C content which will give you plenty of energy to face a possible cold snap or simply to give you a boost to start the day well.

Ingredients:

•1 oranges

•1 lemon

•1 grapefruit

•2 carrots

Instructions :

•Peel the orange, lemon, grapefruit and 2 carrots (if not organic)

•Cut fruits and vegetables into small pieces

•Pass the whole thing through the juice extractor

Recipe 3: A juice rich in vitamin A

Following the recipe for carrot juice rich in vitamin C, here is a recipe for carrot juice rich in vitamin A.

Vitamin A is particularly useful for maintaining good eye health.

In addition, as the ingredients also contain beta-carotene, you put the odds in your favor for a better assimilation of vitamin A.

Ingredients:

•1 sweet potato

•4 carrots

•1 lemon

Instructions :

•Peel the sweet potato, the 4 carrots and the lemon (if not organic)

•Cut fruits and vegetables into small pieces

•Pass the whole thing through the juice extractor

Recipe 4: A carrot juice recipe for the summer

While some fruits and vegetables are available most of the year, others are much more seasonal, and this is the ingredient in this recipe.

This carrot juice is excellent for staying hydrated during the hot summer months.

Moreover, if you receive friends at home who do not drink alcohol, I am sure that you will make them happy if you prepare this juice for them as an aperitif.

Ingredients:

•1/2 pineapple

•4 carrots

•1 piece of ginger

Instructions :

•Peel the half pineapple and the 4 carrots (if not organic)

•Cut fruits and vegetables into small pieces

•Pass the whole thing through the juice extractor

Our Advice

Carrots that do not exceed a length of 15 cm are often sweeter.

It can therefore be useful to take this parameter into account depending on whether or not you like your carrots very sweet.

Since many vitamins and minerals are found concentrated just below the skin, it is recommended that carrots not be peeled. You can just clean them with a brush.

The taste of the carrot makes it an easy food to pair with all kinds of fruits and vegetables.

It can be used as a base in many juices, especially with apples.

Side effects of carrot juice

Large amounts of carrot juice might inducethe skin to yellow and the teeth to decay. Allergy to celery and similar plants: Carrot may cause an allergic reaction in people who are allergic to birch, mugwort, spices, ivy, parsley, celery, and related plants.

We hope the article on the 21 shocking health benefits of carrot juice has been of help.

Food

9 Benefits of blackberries and side effects

Published

2 months ago

March 9, 2024

admin

Table of Contents

Benefits of blackberries
The blackberry is the fruit of a medicinal plant, commonly called mulberry, which has anti-inflammatory and antioxidant properties. Its leaves can be used as a home remedy for the treatment of osteoporosis and menstrual cramps.
This fruit can be consumed fresh, in desserts, or in juices that can be used to treat diarrhea and inflammation of the vocal cords.

This can usually be purchased in supermarkets, municipal markets, and natural products stores. Its scientific name is Rubus fruticosus.
Consuming blackberry could provide several health benefits, these are:

Promote weight loss, due to its diuretic and intestinal regulatory capacity; However, for this benefit to be long-lasting, the consumption of this fruit must be associated with the practice of exercises and a balanced diet;

Reduce inflammation, due to its anti-inflammatory properties;

Prevent aging and strengthen the immune system, as it is rich in antioxidants;

Relieve menstrual cramps, for this, it is necessary to consume 2 cups of this fruit a day

Help in the treatment of the mucous membranes of the mouth, throat, and skin inflammations;

Help in the treatment of infections, due to its antibacterial properties.

Likewise, the blackberry is capable of normalizing blood pressure and improving cholesterol levels, thus reducing the risk of heart disease; it also serves to control glucose, prevent osteoarthritis, osteoporosis, and obesity, and stimulate memory.

Blackberry properties

The wild blackberry has diuretic, antidiarrheal, antioxidant, intestinal regulatory, healing, anti-inflammatory, and antimicrobial properties. It is also rich in minerals and iron, essential substances for good blood circulation.

Nutrition facts of blackberry

The following table shows the nutritional information of 100 g of blackberry:

Components (edit) Amounts in 100 g of blackberry

Energy 61 calories

Carbohydrates 12.6 g

Protein 1.20 g

Fats 0.6 g

Retinol (Vitamin A) 10 mcg

Vitamin C 18 mg

Calcium 36 mg

Match 48 mg

Iron 1.57 mg

How to use blackberry fruit

The properties of the blackberry can be found in other parts of the plant, with the leaves, flowers, fruits, and roots being the most used.

Blackberry leaf tea: place 1 teaspoon of dried mulberry leaves in 1 cup of boiling water and steep for 10 minutes.

Then strain and drink 2 cups a day to treat diarrhea and menstrual cramps, or apply it directly to wounds to facilitate healing. Furthermore, this tea is also an excellent home remedy for herpes.

Blackberry juice: blend 100 g of blackberry in 1 cup of water. Drink without straining.

Blackberry tincture: place 500 ml of vodka and 150 g of dried blackberry leaves in a dark bottle. Let stand for 14 days, shaking the mixture 2 times a day.

Then strain and place the mixture in a dark glass container away from light and heat.

To drink, just dilute 1 tablespoon of this tincture in a little water and drink it. It is recommended to take 2 doses a day, one in the morning and once at night.

This blackberry juice is indicated to help in the treatment of osteoporosis; however, when heated and sweetened with honey, it can be used to treat hoarseness, inflammation of the vocal cords, and tonsillitis.

Benefits of blackberries

1.- Benefits of blackberries for eyes

Of the most effective methods to keep your eyes in good health, the blackberry is one of the most efficient.

By consuming blackberries on a regular basis, the eyes become stronger against ultraviolet rays, due to the manifestation of lutein.

This property recreates a defending pigment called macula in the rear area of the membrane that reduces the damage caused by light radiation and oxidative stress.

Even the content of vitamins and anthocyanins that blackberries have help equally and protect the vision of the eyes against many diseases, such as cataracts, blindness, or muscle degeneration, among others.

2.- Benefits of blackberries for weight loss

When you have sugar sets in minimum amounts, the fruit helps to have a stable weight.

Thanks to its high amount of fiber, it becomes a way to effectively cleanse the intestine with its calories in small amounts. It is a good delicacy when you want to lose weight or maintain a stable weight.

3.- Benefits of blackberries for skin

According to top scientists, the mulberry is able to keep the skin bright and attractive, considering that this information comes from instructors and experienced nutritionists in Canada.

It is due to its high content of variable nutrients such as some antioxidants, Vitamin E and Vitamin C. To reduce the risk of roughness and keep skin fat in good health, Vitamin E from blackberries is required, the property that is dedicated to strengthening collagen and its formation which is the connective base of the tissue so it keeps it tense and notified.

4.- Strengthens the bones

Very valuable minerals such as calcium and magnesium are found in blackberries, which are largely considered very useful if you want to keep your bones healthy.

Magnesium allows the filtration of potassium, while calcium fortifies the bones. Even blackberries hold remarkable sets of phosphorus, which in turn helps maintain a constant level of calcium, attributing good cell function and strong bones formed.

5.-Helps stop bleeding

The great abundance of Vitamin K that blackberries contain, help to have a normal level of coagulation in the blood.

It also helps treat excessive bleeding caused by minor wounds, helping them to heal in turn.

The modification of proteins created by this vitamin plays a very important role in protecting our bones from osteoporosis.

6.-It is a very powerful antioxidant.

Inside the blackberries they house a powerful amount of antioxidants that in one way or another help protect the body.

Some of these compounds would be flavonols, phenolic acids, flavonoids and anthocyanins, which are the most important, these act by counteracting bad molecules along with their action.

These effects have the function of eliminating and protecting the body from various diseases that have an oxidative origin caused by fatal medical conditions.

A wide variety of research has confirmed that apart from raspberries and strawberries, blackberries have the highest free radical filtration capacity, while also having the third best coefficient.

7.-Improves memory

In the field of cognitive functioning, it is also very effective, expanding its beneficial effects.

Many studies have come to the conclusion that the content of polyphenols that blackberries have helps in the lack of memory when getting older thanks also to its antioxidant potential, consuming it frequently can strengthen neuronal functions.

8.-Help fight infections

The body systems can be improved with blackberries, due to its content in components such as minerals, vitamins and phytoestrogens.

To combat various pathogens protecting us from infections among other diseases.

9.- Benefits of blackberries for heart

The blackberry contains flavonols in good quantities as well as anthocyanins, which makes the fruit indicated for heart problems.

In addition to this there are other useful elements such as magnesium, which prevents blockage of the arteries by stimulating blood flow.

In turn reducing the great risk of suffering heart disorders such as atherosclerosis or cerebral overflow by maintaining a good cardiovascular state.

Side effects of blackberry fruit

The blackberry should be eaten in moderation, as large amounts of this fruit can cause diarrhea.

Also, blackberry leaf tea should not be ingested during pregnancy.

Food

9 Benefits of eating pears and side effects

Published

2 months ago

March 9, 2024

admin

Table of Contents

Nutrition facts of pears
9 Health benefits of eating pears
Pear history and interesting facts
How to buy and use pears
Healthy pear recipes
- Cranberry Pear Salad Recipe
  - INGREDIENTS:
  - INSTRUCTIONS:
Side effects of eating pears
- Related
What’s so special about pears? In addition to how filling and refreshing a crunchy pear can be, pear nutrition also comes loaded with benefits.
From pears’ ability to fight chronic disease by supplying high levels of antioxidants to their ability to lower cholesterol. thanks to its high fiber content.
Pears contain special phytonutrients, including anti-inflammatory flavonoids, anti-cancer polyphenols, and anti-aging flavonoids.
Studies on the nutrition of the pear have linked the consumption of the fruit with lower levels of constipation, kidney stones, high cholesterol, and even diabetes.
Pears can help reduce inflammation, which is the root of most diseases, and they are one of the best sources of dietary fiber of all fruits, providing high amounts of vitamin C, vitamin K, and boron.
Also, pear nutrition helps reverse copper deficiency and low potassium levels.

Nutrition facts of pears

Pears, named after the species Pyrus communis, are members of the Rosaceae family.

Pears are considered a pome fruit grown on various pear trees.

Today, many different species of pears are eaten around the world.

Some evidence shows that pears have been eaten since prehistoric times, especially in China, where they have been cultivated for 3,000 years.

Even centuries ago, populations knew that pear nutrition benefited digestive health and could be used to promote regularity, combat dehydration, and even reduce fever.

A medium pear has more or less:

• 101 calories

• 5 grams of fiber

• 17 grams of sugar

• 0 grams of protein or fat

• 7 milligrams of vitamin C (12 percent DV)

• 8 milligrams of vitamin K (10 percent DV)

• 1-milligram copper (7 percent DV)

• 212 milligrams potassium (6 percent DV)

• 22 milligrams boron (6 percent)

• 1-milligram manganese (4 percent DV)

• 5 milligrams magnesium (3 percent DV)

• 5 micrograms folate (3 percent DV)

9 Health benefits of eating pears

1.- High fiber content

• With over five grams of fiber in each pear, pears are the ultimate fiber-rich food and a great way to make sure you’re hitting your 25-30 gram daily base.

Fiber contains zero digestible calories and is a necessary element of a healthy diet as it helps maintain healthy blood sugar levels and promotes regularity.

• One of the most researched aspects of pear nutrition is the compound in pears called pectin fiber.

Pectin fiber is more than a regulator; It is a special type of beneficial fiber that is soluble in water and helps lower cholesterol and increases digestive health.

• Apples are generally known to provide pectin, but pears are a better source.

As a soluble fiber, pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promoting their elimination.

• This means that the nutrition of the pear benefits the body’s detoxification abilities helps regulate the use of sugars and cholesterol, and improves intestinal and digestive health.

2.- Benefits of eating pears for immune system

• One pear provides a good dose of the daily vitamin C you need, a powerful antioxidant that fights free radical damage and reduces oxidative stress.

Vitamin C is sometimes even called the most powerful vitamin on the planet!

One medium-sized fresh pear contains about 12 percent of the dietary recommended amount of vitamin C (also called ascorbic acid), which is beneficial in protecting DNA, stopping cell mutation, maintaining a healthy metabolism, and repairing tissues.

• Pear nutrition also benefits your skin. Vitamin C from highly antioxidant foods like pears helps boost skin immunity and has anti-aging effects by promoting skin cell renewal.

Foods with vitamin C also help heal cuts and bruises and protect against several infectious and age-related diseases.

3.- Provides antioxidants

• In addition to vitamin C, pear skins (or peels) also contain important phytonutrients, including polyphenols, phenolic acids, and flavonoids, which can help prevent disease formation, so don’t peel your fruit!

•When the researchers studied the antioxidant capacity of pears and apples, they found that diets that included the peels of the fruit had a significantly higher level of healthy fatty acids (higher levels of plasma lipids) and antioxidant activity than diets that discarded the peels and only ate the pulp of the fruit.

• Diets high in fresh fruit, including pears, have also garnered a lot of attention for having anti-inflammatory and protective effects against cancer – due to their high levels of essential nutrients like vitamin C, antioxidants, and phytochemicals.

These essential nutrients and antioxidants make pears one of the best anti-inflammatory foods out there.

• Another important way pear nutrition benefits you?

Pears also have antioxidant and anticancer effects thanks to glutathione, a “super antioxidant” known to help prevent cancer, hypertension, and strokes.

• According to studies conducted by the National Cancer Institute, daily consumption of fresh fruit shows positive effects on the body’s ability to prevent cancer growth, reduce inflammation, maintain pH balance, decrease oxidative damage to lipids, and improve the antioxidant status in healthy humans.

• It is also true that eating more fruits and vegetables is the best way to detoxify your body from harmful substances and toxins.

This is the main reason why each year US national legislators set a national dietary goal to increase fruit and vegetable consumption among both children and adults.

4.- Benefits of eating pears for weight loss

• The intake of fruits and vegetables has been proposed to protect against obesity, according to extensive research.

Time and again we see that the more fresh fruits and vegetables you eat, the less likely you are to gain weight and struggle to maintain your health.

• Longitudinal studies among overweight adults find that a diet high in fiber from the consumption of fruits and vegetables is associated with slower weight gain, probably because fruits and vegetables are so nutrient-dense and low in calories.

• A pear is a delicious, hydrating snack that won’t weigh you down, and it’s easy to slip into your bag and take with you on a busy day.

5.- Benefits of eating pears for heart

• One of the most notable nutritional benefits of a pear? Higher fruit intake is associated with lower rates of heart disease.

• Epidemiological studies show a correlation between a diet rich in fruits and vegetables and a lower risk of cardiovascular diseases, heart attacks, and strokes.

• The beneficial effects of fruits and vegetables are likely due to the presence of antioxidants phytochemicals that keep arteries clear, decrease inflammation, and prevent high levels of oxidative stress.

• We also know that the specific type of fiber found in pears called pectin is very helpful in helping to lower cholesterol levels naturally.

• When researchers from the Johns Hopkins Bloomberg School of Public Health followed adults over 15 years, they found that a higher overall intake of fruits and vegetables was associated with a lower risk of death from all causes, cancer and cardiovascular disease, supporting the general health recommendation to consume multiple servings of fruits and vegetables (ideally five to nine a day of different types).

• Evidence is also accumulating that the fruit has a protective role in strokes, chronic obstructive pulmonary disease, diverticulosis, and hypertension.

6.- Benefits of eating pears for digestion

• As a high fiber food that provides essential nutrients, eating more pears is a great way to prevent or treat digestive problems.

• In fact, adding more fiber to your diet from whole foods is the best natural constipation relief remedy there is.

Pear benefits digestive health due to the pectin found in pears, which is considered a natural diuretic and has a mild laxative effect.

• This means that eating pears whole (including the skin), mixing them in a smoothie, or drinking pear juice can help regulate bowel movements, prevent water retention, and decrease bloating.

• Higher fruit intake is also correlated with better overall digestive health, especially of the colon.

The phytonutrients found in pears and other fruits protect digestive organs from oxidative stress, help alkalize the body, and balance pH levels.

Eating more pears could also be beneficial as a natural hemorrhoid remedy and treatment.

7.- Benefits of eating pears for diabetes

• Although pears and other fruits or vegetables contain natural sugars in the form of fructose, higher consumption of fruits and vegetables is inversely associated with the incidence of diabetes, especially among women.

• After following more than 9,600 adults between the ages of 25 and 74 for about 20 years, researchers from the Centers for Disease Control and Prevention found that eating five or more fruits and vegetables combined daily significantly reduces risk.

• Researchers now know that certain flavonoids in fruits, including pears, can improve insulin sensitivity, which is key to preventing and treating diabetes as well as weight gain.

• Pears are considered a low-glycemic fruit. Each has about 26 net grams of carbohydrates, but due to the high fiber content in pears, they release sugar into the bloodstream slowly and therefore have a low glycemic load.

• Compared to eating packaged treats full of refined sugars that can negatively affect blood sugar levels, eating pears instead is a great way to appease your “sweet tooth” naturally without negative impacts.

8.- It is a good snack before or after training

• Like all fruits, eating pears can provide you with a quick energy boost before exercising.

Pears are a natural source of fructose and glucose that are quickly used by the body to improve physical performance, concentration, and endurance, making pears great pre-workout snacks.

• You also need glucose after a workout to replenish glycogen stores and help heal muscle tears, so consider having a pear along with a healthy source of protein as a post-exercise meal or snack.

9.- Helps maintain bone health

• Pears are a good source of two key nutrients for skeletal health: vitamin K and boron. Vitamin K deficiency puts you at great risk for bone-related disorders, as it works with other essential nutrients like calcium, magnesium, and phosphorous to prevent bone breakdown.

• In fact, some experts even consider vitamin K to be potentially the most important nutrient out there for fighting osteoporosis – vitamin K even builds bones better than calcium.

• Boron uses include the ability to help maintain strong bones by adding bone mineral density, preventing osteoporosis, treating inflammatory conditions such as arthritis, and improving strength and muscle mass.

Boron is often underutilized in terms of preventing osteoporosis, but many health experts consider it an important part of preventing age-related bone disorders.

Pear history and interesting facts

The pear is native to the temperate coastal regions of Western Europe, North Africa, and Asia.

Pear trees can withstand cold temperatures, which is one of the reasons they are harvested year-round and grown on almost every continent on Earth.

Records show that pears date back thousands of years, especially to Asia and to parts of eastern and northern Europe around the Swiss lakes.

The pear tree first originated in present-day western China, in the foothills of the Tian Shan mountain range.

The pear was also cultivated by the ancient Romans, who ate the fruit raw or cooked, just like apples, and liked to stew it with honey to create a simple dessert.

Over many years, pears have spread across all continents, and today it is believed that there are more than 300 species related to two original wild subspecies.

Today, pears are grown mainly in China, the United States, Argentina, Italy, and Turkey.

Some types of pears found in markets around the world today include Bosc pears, Bartlett pears, Anjou pears, European pears, Manchurian pears, Almond leaf pears, Chinese pears, Algerian pears, Plymouth pears, and many more.

Although they all differ somewhat in terms of taste and appearance, the nutritional benefits of pear for all types are quite similar.

From a botanical point of view, the pear fruit is the upper end of the flower stalk of the pear plant and within its edible flesh are five “cartilaginous carpels”, known as the “nucleus.”

This makes pears very similar to apples, and depending on the color of both, sometimes you can’t even tell them apart.

An important difference between pears and apples is that the pulp of the pear contains stone cells (also called “grains”), whereas apples do not.

Because pears and apples have similar molecular qualities and fiber contents, we see that the nutritional benefits of pears closely resemble those of apples.

How to buy and use pears

Whenever possible, look for organic pears. As with apples, pears are commonly sprayed with high levels of pesticides and common chemicals, putting them high on the Environmental Working Group’s list of organic fruits and vegetables to buy.

The latest Environmental Working Group report on the “Pesticide Buyer’s Guide” lists pears as one of the 12 foods that most frequently contain pesticide residues.

Buying organic pears reduces your risk of exposure to unwanted pesticides, pollutants, and other potential risks associated with agricultural chemicals.

Pears can be consumed fresh, cooked, juiced, frozen, and dried.

Pear juice is a great way to sweeten smoothies and recipes without adding refined sugar.

Pear juice is used in many ways around the world, including fermenting it to make “parade” or hard pear cider.

Skip the store-bought pear juices (or any fruit juices), which are generally pasteurized, loaded with sugar, and without most of the pear nutritional benefits described above.

Instead, just make your own by blending or squeezing a whole pear.

While pear juice can be a good addition to recipes on occasion, remember that the skin and pulp are where the fiber is – so try to eat them as often as possible.

After purchasing pears, keep in mind that they ripen at room temperature.

They ripen faster if placed next to bananas in a fruit bowl due to the chemicals that bananas give off, but if you want them to ripen slowly, you can put them in the fridge (which is useful if you buy a lot at once and can’t use them on time).

Pears are ripe when the flesh around the stem appears soft under gentle pressure.

Once ripe, try to eat them within two to three days before they start to go bad, or freeze them for later use.

Healthy pear recipes

What can be done with pears? Like apples, pears are very versatile when it comes to creating sweet and savory recipes.

In addition to eating fresh pears, add them to a roasted chicken or turkey with onions and herbs for extra flavor, add them to your morning oatmeal or smoothie, top a salad with pear pieces, or add them to homemade muffins or low-sugar desserts.

Have you ever used applesauce instead of extra butter, sugar, or oil when baking? Well, you can do the same with mixed pears.

Cranberry Pear Salad Recipe

This Cranberry Pear Salad recipe is easy to make and tastes great.

Salads can be boring, but these ingredients bring new flavors and ideas to the dish.

Total time: 5 minutes

Serves: 1–2

INGREDIENTS:

• ¼ cup balsamic vinegar

• ¾ cup olive oil

• 1 tablespoon dijon mustard

• 1 tablespoon of raw honey

• 1 large pinch of sea salt

• Black pepper to taste

• 5 cups of mixed lettuce

• 2 pears, thinly sliced vertically

• ½ cup dried cranberries

• 1/4 cup raw goat cheese

INSTRUCTIONS:

• Put the vinegar, olive oil, mustard, honey, salt, and pepper in a jar with a lid and shake well.

• Gently toss the lettuce with the sliced pears in a large salad bowl. (Optional: Grill the pear slices briefly.)

• Add enough dressing to cover.

• Top with dried cranberries and goat cheese.

Here are some ways to try to use pears in recipes at home:

• You can also add a little pear to any of these Green Smoothie recipes

• Make a sweet crepe for breakfast (or dinner) using pears in this Breakfast Quesadilla Recipe

• Use pears instead of apples in this Apple Crunch Recipe or Apple Kale Quinoa Salad Recipe.

Side effects of eating pears

Pears are often recommended by health professionals because they are considered hypoallergenic fruit, so compared to many other fruits (such as stone fruit or berries), someone is much less likely to suffer from digestive problems or reactions when eating a pear.

This makes pears a good choice even for babies and for making homemade baby food.

Although pears have multiple benefits, like all fruits, they contain sugar and are best eaten in moderation, as part of a diet that is also full of vegetables, healthy fats, and protein.

The amount of fruit that is right for you depends on a few factors such as your level of physical activity, history of medical conditions, and current weight, so plan to eat pears (and all fruit) in moderation balanced by other low-sugar foods.

To get the most health benefits from pears without consuming excess sugar, always take them with your skin and limit the amount of pear juice you have, which eliminates fiber.