The tropical fruit pineapple (Ananas comosus) is highly tasty and nutritious. It is packed with vitamins, minerals, and other beneficial elements, including enzymes that can fight illness and inflammation. It is frequently consumed freshly sliced, grilled, or baked.
It is a South American plant that was given its name by early European settlers because it resembles a pine cone .
Improvements in digestion, immunity, and post-operative rehabilitation just are a few of the health advantages of pineapple and its components.
1. Rich in nutrients
Pineapples have a remarkable nutritional profile despite having few calories. The following vitamins and minerals are present in 1 cup (165 grams) of pineapple chunks.
Protein: 1 gram
Carbs: 21.6 grams
Fiber: 2.3 grams
Vitamin C: 88% of the DV.
Manganese: 109% of the DV.
B6 vitamin: 11% of the DV
Copper: 20% of the DV
Thiamine: 11% of the DV
Folate: 7% of the DV
Potassium: 4.0% of the DV
Magnesium: 5% of DV
Niacin: 5% of the DV.
Pantothenic acid: 7% of the DV
Riboflavin: 40% of the DV
Iron: 3% of the DV
Vitamins A and K, zinc, calcium, and minute levels of phosphorus are also present in pineapples.
As you can see, this fruit is very high in manganese and vitamin C. While manganese provides antioxidant characteristics and supports growth and metabolism, vitamin C is necessary for immunological health, iron absorption, and growth and development (3Trusted Source, 4Trusted Source).
Antioxidants assist your body to avoid oxidation, which may prevent inflammation that can cause cancer and other chronic illnesses.
Additional micronutrients found in pineapples include copper, thiamine, and vitamin B6, all of which are necessary for normal metabolism.
2. Contains antioxidants that cure diseases
In addition to being nutrient-dense, pineapples are also a trove of antioxidants, which protect your body from oxidative stress.
Free radicals, unstable chemicals that destroy cells and are a major contributor to oxidative stress, are also responsible for chronic inflammation, immune system deterioration, heart disease, diabetes, and some types of cancer. In addition to being nutrient-dense, pineapples are also a trove of antioxidants, which protect your body from oxidative stress.
3. Could improve digestion
In nations like Brazil, you might frequently find pineapple paired with meat and chicken.
It’s interesting to note that this fruit includes a class of digestive enzymes called bromelain that may help meat digest more easily.
As a protease, bromelain breaks down large protein molecules into smaller ones, such as amino acids and short peptides.
Your small intestine can more readily absorb protein molecules once they have been broken down. For those who have pancreatic insufficiency, a disease in which the pancreas produces insufficient digestive enzymes, this is very beneficial.
Because it may break down tough meat proteins, bromelain is also frequently utilized in commercial meat tenderizers.
Although further research is required, a test-tube study indicated that bromelain decreased the inflammatory markers in digestive tissue.
In addition, pineapples are an excellent source of fiber, which promotes the health of the digestive system.
4. May reduce cancer risk
Unchecked cell development is a hallmark of the chronic illness of cancer. Chronic inflammation and oxidative stress are frequently associated with its development.
According to several studies, bromelain, a chemical found in pineapple, may lower the risk of cancer by lowering inflammation and oxidative stress. According to certain research, bromelain may also aid in the treatment of already-existing cancer.
In rat research, bromelain increased the effects of anticancer treatment, while a test-tube investigation indicated that bromelain inhibited the development of breast cancer cells and induced cell death.
Similar findings from other test-tube research on cutaneous, colon, or bile duct tumors have been reported.
Additionally, earlier research using test tubes and animals revealed that bromelain may encourage the immune system to manufacture chemicals that increase the capacity of white blood cells to stop the spread of cancer cells and eliminate them. But compared to supplements, pineapple has far less bromelain.
Despite conflicting evidence, one assessment of human trials concluded that using oral enzymes like bromelain with cancer treatment had no positive effects.
Overall, further human research is required.
5. May strengthen defenses and reduce swelling
Since ancient times, pineapples have been employed in traditional medicine.
They contain a wide range of nutrients, including vitamins, minerals, and enzymes like bromelain, which together may strengthen immunity and lessen inflammation.
In an earlier day research, 98 healthy kids were randomly assigned to consume either no pineapple, approximately 1 cup (140 grammes), or approximately 2 cups (280 grammes) of pineapple each day.
Both viral and bacterial illnesses were much less common in people who consumed pineapple. The children that ingested the most of this fruit also had nearly four times as many disease-fighting white blood cells as the other groups.
In a 30-day trial, it was shown that people using a 500-mg bromelain supplement healed noticeably more quickly than those in the control group of 40 individuals with chronic sinusitis.
Additionally, research has demonstrated that bromelain helps lower inflammatory indicators, supporting immunological health.
Furthermore, preliminary test-tube studies have even discovered that bromelain supplements, both by themselves and in conjunction with other substances, may help lessen COVID-19 symptoms and stop the disease from progressing. However, further human research is required. Remember that neither pineapple nor any of its constituents can treat or prevent COVID-19.
6. Simple to include in your diet
Pineapples are tasty, practical, and simple to incorporate into your diet.
Even when it is out of season, it is simple to get fresh fruit at many markets and grocery shops. It is always available in canned, dehydrated, and frozen forms.
Pineapple tastes great on its own, in smoothies, in salads, and even on homemade pizza. Here are a few entertaining pineapple recipe suggestions:
Breakfast: Greek yogurt, pineapple, and blueberry smoothie.
Salad: lettuce or other greens topped with tropical roast chicken, almonds, blueberries, and pineapple.
Lunch: Homemade Hawaiian burgers (beef burgers with a pineapple ring).
Dinner: seitan and pineapple fried rice.
Dessert: homemade pineapple whip, which is produced by blending frozen pineapple chunks with a little coconut milk and lemon juice.
When eating pineapple, are there any health risks?
The most prevalent allergy is not pineapples. Except if you have a documented pineapple allergy, eating them is regarded as very low risk. In that scenario, you should steer clear of pineapple and pineapple extracts.
To keep their blood sugar levels consistent, diabetics should be aware of serving quantities.
However, eating too much pineapple, or more than a couple servings per day, may cause unwanted side effects even in persons who do not have diabetes or an allergy.
In the case of blood clotting, bromelain could have an impact. Consequently, consumption of pineapple should be limited for those who use blood thinners.
Even though these side effects are anecdotal and have not been well researched, those who are sensitive to bromelain may also develop nausea, diarrhea, or burning, or itching of the tongue.
Some argue that consuming a lot of unripe pineapples can result in diarrhea, nausea, and upset stomach. Again, there hasn’t been any research on this, although choosing ripe pineapple is usually recommended. A light to medium yellow should be present in the flesh.