Fiber. Fresh pears are full of dietary fiber, much of it in the form of Pectin. A pear weighing 166 grams provides 4 grams of dietary fiber. Fiber contains no calories, and is a necessary element of a healthy diet, helping to sustain blood sugar levels, prevent constipation and promote regular bowel movements.

Potassium. Fresh pears are also a good source of potassium, having 210 mg in a medium size pear. Potassium is necessary for carbohydrate and protein metabolism, as well as maintaining heartbeat, muscle contraction and nerve transmission. Because potassium is lost easily through dehydration or perspiration brought on by active lifestyles or strenuous exercise, it needs to be replenished frequently – a pear is a good choice! 

Vitamin C. Fresh pears also have high levels of Vitamin C. One medium size pear provides 7 mg, or 10 percent of the RDA for vitamin C.  

How to buy

• Avoid pears with bruises or cuts and dark brown colors.
• Purchase pears while slightly green because they ripen better and faster off the tree.
• Look for pears with a smooth unblemished skin; ripe ones will yield slightly to gentle pressure at the stem end.
• If you plan to bake pears, select those that are fairly firm.

How to store

If pears are unripe, place them in a paper bag at room temperature for two to three days or store them in a ventilated fruit bowl in a cool, dark place, and refrigerate as soon as they ripen. Ripe pears should be stored in the refrigerator in a plastic bag up to three days. They continue to ripen after harvest.

Always wash all fresh fruits and vegetables before serving. Pears can be used in cooking and baking in similar ways to apples.

• Take a pear for lunch, either fresh, dried or in a flip top can
• Use baked or broiled pears with a sauce as a light tasty dessert
• Use pear slices dipped in lemon as a garnish to jazz up foods.
  
• Sliced thin wedges served with chunks of cheese, smoked turkey and seedless grapes on a skewer make a healthy appetizer or side dish
• Toss chopped pears into a chicken, tuna, green, fruit or cottage cheese salad
• When roasting vegetables, add pear slices to the vegetable mix
• Try using pear slices on your next grilled chicken sandwich
• Use pears where you would use apples in cooking and baking