Did pineapple pop into your head when you think of tropical fruits? Don’t let the spiny skin fool you. Pineapple is a tropical fruit that is sweet enough to rival any sweet candies but packed with many health benefits. Whether it is associated with weight loss or aid in better digestion, the benefits are quite a few. Thanks to their nutritional profile, let us go through this article to know more about the Pineapple benefits. Read on!
Nutritional Benefits of Pineapple :
One cup(165 grams) of pineapple chunks has the following nutritional value:
- 82 calories.
- 22 grams of carbs.
- 2.3 grams of fibre.
- 79 mg Vitamin C.
- 95 IU Vitamin A.
- 21 mg Calcium.
- 19 mg Magnesium.
- 12 mg Phosphorous.
- 180 mg Potassium.
- 29 mcg Folate.
Pineapple Health Benefits:
The health benefits of Pineapple come from a digestive enzyme called Bromelain. This enzyme strengthens bones and boosts immunity, and let us know more about all the benefits associated with the consumption of the fruit.
1. Ease Your Cough And Cold:
Easing your cold and cough is one of the distinct advantages of eating Pineapple. The inflammatory properties of the fruit come from an enzyme called Bromelain that helps kill infection-causing bacteria efficiently. As a result, regular consumption of Pineapple can be a tastier way to deal with cough and cold (1).
2. Strengthens Your Immunity:
Pineapples help potentially accelerate wound healing and modulate the immune system with the help of a compound called Bromelain in them (2). In addition, there is a lower risk of children contracting microbial infections with the consumption of pineapple juice. Furthermore, the fruit increases the disease-fighting white blood cells by four times in concentration (3). In another study, bromelain supplements can help children with sinusitis recover faster (4).
3. Improves Digestion:
Bromelain is a potent digestive enzyme that is a critical component of Pineapple. In addition, Bromelain supplementation might help with protein breakdown (5). This digestive enzyme can help your body treat a digestive disorder called pancreatic insufficiency. This is a condition where the body doesn’t have enough of certain enzymes in the small intestine to digest food.
4. Reduces Inflammation:
Pineapple’s therapeutic effects on several inflammatory diseases, including inflammatory bowel syndrome, are attributed to Bromelain. It helps eliminate inflammation-causing molecules in our bodies (6).In addition, the production of pro-inflammatory cytokines and chemokines are also reduced with the help of Bromelain in pineapples. You can also treat other issues related to inflammation, including allergic airway disease, with the use of pineapple extract. According to a study on mouse cells, the fruit’s enzymes could activate and expand the immune system’s specific cells.
5. May Lower Blood Pressure:
Pineapple juice can lower blood pressure with the help of high amounts of potassium. It also can be beneficial for hypertension patients because it is also low in sodium. So, if you are a patient suffering from hypertension, make sure to add pineapple juice to your diet.
6. Prevents Cancer:
The anti-cancer activity in Pineapple is attributed to Bromelain as per studies. This enzyme impacts cancer cells and their environment directly, making it one of the significant benefits of eating Pineapple (7). Foods that contain Bromelain can reduce the risk of colorectal cancer, and it also exhibits anti-cancer effects on the cancer cells of the colon (8).
Bromelain can also fight inflammation, a primary contributor to cancer, hindering cancer progression. It also exposes cancer cells to the immune system, preventing cancer cells’ further generation. Several clinical and traditional reports attribute Pineapple’s anti-cancer properties to Bromelain (9).
7. Speed Up Wound Healing:
Pineapple’s anti-inflammatory and healing properties come from a compound called Bromelain that will help you aid in recovery. Although there is a need for more studies to establish the effectiveness, Bromelain can help your body recover post-surgery (10). Bromelain can also offer relief with anti-inflammatory drugs for patients undergoing dental surgery, reducing pain significantly (11). Bromelain also helps improve recovery across consecutive days of cycling by reducing muscle damage and fatigue (12).
8. Keeps Your Bones, Muscles and Nerves Healthy:
Pineapple is good for bone, muscle and nerve health. Bromelain helps reduce inflammatory pain in humans by exhibiting analgesic properties. It can also be effective in treating osteoarthritis. In addition, Pineapple helps with the dilation of blood vessels and contraction of smooth muscle by directly influencing bradykinin, a pain mediator (13).
Pineapple also plays a vital role in bone formation since the fruit contains an essential mineral called manganese. In addition, vitamin C in Pineapple helps with the collagen formation in bones, strengthening bones in older people and promoting bone growth in young people.
9. Relieves Joint Pain:
Inflammation is one of the primary reasons for pain in the joints. Finally, Pineapple’s Bromelain helps treat rheumatoid arthritis pain since its anti-inflammatory properties (14). The anti-inflammatory properties of Bromelain present in Pineapple can help you reduce inflammation which gives you relief from joint pain.
10. Good Source of Antioxidants:
Pineapples help reduce the risk of chronic diseases like heart disease, certain cancers and diabetes since it is a good source of antioxidants that help combat oxidative stress. In addition, it gives you long-lasting effects because most of the antioxidants in Pineapple are bound. Pineapple also contains flavonoids and phenolic acids (15), antioxidants that help your body survive harsher conditions (16).
11. Good for Eyes Health:
Vitamin C, antioxidants and minerals like potassium and manganese in Pineapple can benefit your eyes. It also helps reduce the risk of macular degeneration by fighting against cell damage. This eye disease affects older people. Pineapple is good for eye health because it has beta carotene in abundance.
12. Reduces Blood Clots:
Pineapple is an effective remedy in dealing with high blood pressure and cardiovascular diseases because they contain an enzyme called Bromelain, which has anti-inflammatory properties. In addition, this enzyme helps reduce clot formation, breaks down blood clots and thins the blood as per research (17).
13. Reduces the Risk of Heart Diseases:
Pineapple juice is good for the heart because it helps reduce the aggregation of blood platelets with the help of an enzyme called Bromelain. Although there is a need for more studies on humans, Bromelain helps treat acute thrombophlebitis (18). In addition, Bromelain further promotes heart health by breaking down the cholesterol plaques (19). However, the efficacy of Pineapple or its juice is yet to be proven for cardiac diseases like coronary heart disease, rheumatic heart disease, heart attack and congenital heart disease.
14. Good for Diabetes:
As part of a healthy, balanced diet, you can eat Pineapple in moderation, especially if you have diabetes. Although Pineapple juice or dried Pineapple have benefits, remember that even a tiny serving might have higher sugar content. So watch your blood sugar levels if you introduce Pineapple into your diet for the first time since the diagnosis. Also, consider eating a smaller serving of this fruit if it affects your glucose levels significantly. Finally, consider talking to a professional about how to add Pineapple to your diet.
15. Pineapple Good for Weight Loss:
Pineapples are very low in calories and can help with weight loss too. Apart from that, the fruit has plenty of dietary fibre, which keeps you full, hence saves you from hunger pangs and overeating pangs as well. The fats and proteins in the fruit are negligible; hence there isn’t anything to worry about, say experts. So if you crave to eat something sweet, consume a cup of Pineapple as the best healthy snacking option. The fruit is fat-free and contains manganese which helps with fat metabolism. Also, the fibre in pineapples aids in digestion and can contribute to weight loss.
16. May Aid Infertility:
Bromelain acts as an anti-inflammatory and anti-coagulation agent, positively impacting your immune system (20). In addition, it helps increase blood flow to the uterus by improving the implantation. Bromelain content is the highest in the core of the Pineapple. This enzyme allows the uterine lining right after an embryo transfer or ovulation. However, there is a need for more studies to establish the fact.
Women taking anti-coagulation medication should not be taking Bromelain. Consult your physician before incorporating Pineapple in your diet if you are already on blood thinners.
Although definitive data do not prove the fertility effects of Pineapple, there is no harm in adding this fruit to your diet. Take help from a professional to get guidance on proceeding with your fertility journey.
17. Relieves Stress:
Pineapple health benefits also include reducing stress to a great level. It helps keep your nerves and hormones relaxed since it contains serotonin, a natural stress buster. But unfortunately, anxiety can invite several other unwanted health issues. So drink a fresh pineapple juice and beat the stress to the curb.
18. Helps in Hair Growth:
The benefits of pineapple juice for hair growth come from the high amounts of C vitamin. This Vitamin helps keep your hair shiny and soft. In addition, the anti-inflammatory properties of Bromelain help keep away scalp issues like scalp acne, eczema and psoriasis, which help with your hair growth. Pineapple also helps boost your immunity, benefiting your hair since it is a rich source of antioxidants.
19. Fights Against Hair Loss and Thinning Hair:
The Pineapple benefits for hair come from all the vital nutrients present in the fruit. In addition, this fruit helps make your hair strong and avoids hair fall with the help of hair thickening properties. It also helps enrich your hair follicles using vital nutrients and enzymes. By adding Pineapple into your diet, you can improve the hair’s elasticity and thickness.
20. Used to Cure Acne:
Pineapple benefits for the skin come from the antioxidants and vitamins C present in the fruit. These nutrients help prevent sun damage, uneven skin toning and treat acne. Consumption of a glass of pineapple juice can help you beat all the scars associated with acne giving you even-toned skin with the help of an enzyme called Bromelain. It also enables you to keep your skin clear and hydrated.
Healthy Pineapple Recipes:
We have presented you with some of the delicious and straightforward pineapple recipes you can try at the comfort of your home:
1. Pineapple Juice:
- 1 ½ cups of chopped fresh Pineapple.
- ½ cup of water.
- Five to six ice cubes.
- A pinch of black pepper and salt as per taste.
- You can add sugar as per your taste.
- Take a cup and a half of fresh Pineapple.
- Place the pineapple pieces into the blender along with all the other ingredients.
- Blend the ingredients thoroughly until it forms a smooth puree.
- Use a strainer to separate the liquid from the puree and drink it fresh.
2. Pineapple Fried Rice:
- One tbsp of sesame oil.
- Three tbsp of soy sauce.
- ½ tbsp of ginger powder.
- ¼ tbsp of white pepper.
- Two cloves of garlic.
- Two tbsp of olive oil.
- One thinly sliced onion.
- Two thinly grated carrots.
- ½ a cup of sweet corn.
- ½ cup of peas.
- Three cups of brown rice.
- Two cups of freshly sliced Pineapple.
- Two thinly sliced green onions.
- Add the soy sauce, sesame oil, white pepper and ginger powder into a bowl and keep it aside.
- Now take a pan, keep it on medium flame and add some olive oil.
- Now add the thinly sliced onion and garlic to the pan.
- Cook them for a few minutes.
- Now add all the other vegetables and cook them until they are completely tender.
- Now add rice, green onions, pineapple pieces, and salt to your taste.
- Stir the contents thoroughly for about two minutes.
3. Pineapple Smoothie:
- One cup of sliced Pineapple.
- ½ of banana.
- ½ a cup of crushed ice.
- ½ cup of Greek yoghurt.
- 1 ½ cup of fat-free coconut milk.
- Take the blender and add the Pineapple, banana, yoghurt, and ice.
- Blend the contents thoroughly.
- Now add the milk and blend until it forms a smooth liquid.
- Make sure to add ¼ cup at a time while adding milk.
- While adding the remaining quantity of milk, boil it for 20 seconds.
- Pur the liquid into a glass and drink it fresh.
Pineapple Side Effects:
Here are some of the possible side effects caused by the overconsumption of Pineapple.
- Pineapple might cause allergic reactions like intense itching, rashes, abdominal pain, vomiting and diarrhoea in some cases (21).
- Although some research shows that Pineapple might cause the opposite effect on asthma symptoms, Pineapple might treat asthma symptoms (22).
- There is an increased risk of bleeding in specific individuals since the enzyme Bromelain might help prevent blood clots by inhibiting platelet aggregation.
- It might also increase menstrual bleeding. It is also suggested not to eat Pineapple after surgery because of the increased risk of bleeding.
- Pineapples might cause miscarriages, as per anecdotal evidence. So please consult a doctor to stay on the safe side if you are pregnant or breastfeeding.
Pineapple is a tropical fruit with a high antioxidant profile that can benefit your body. Please include it in your balanced diet to get maximum benefits from this fruit. But make sure you rule out any allergic reactions. Please consult a doctor and immediately stop eating the fruit if you experience any allergic symptoms. Don’t forget to let us know if you found the article helpful!
Disclaimer: The content provided in this article is based on research and for educational purposes only and is not a replacement for a medical professional. The website is not responsible for the authenticity and accuracy of this information.
1. What Is The Daily Limit Of The Consumption Of Pineapple?
Ans: Having a cup of Pineapple should suffice to give us about 80 milligrams of Vitamin C, which is more than the recommended requirement of the Vitamin. Although there is not enough information regarding how much Pineapple can eat in a day.
2. What Are The Precautions To Be Taken While Eating A Pineapple?
Ans: There is a chance of severe diarrhoea and vomiting when people eat unripe Pineapple since they can be toxic. In addition, the pineapple core could cause fibre balls in the digestive tract, so avoid overeating the pineapple core.
3. Is It Safe To Consume Pineapple?
Ans: There is a chance of people with sensitive stomach getting reflux or heartburn, especially if you have a sensitive stomach. Therefore, consume this delicious fruit in moderation to avoid any side effects. Call your doctor if you experience any allergic reactions.