Pineapple (Ananas comosus) is a tropical fruit known for its unique sweetness and rich nutrient content. It is a versatile fruit that can be fresh, frozen, grilled, or as a nutrient-dense ingredient in many favorite recipes.
Pineapple is an excellent source of vitamins, minerals, and antioxidants. Research confirms these broad health benefits, highlighting pineapple’s anti-inflammatory and antioxidant activities and its role in digestive and immune support.
Antioxidant Activity
In addition to a variety of nutrients, pineapple also contains antioxidants that help protect against oxidation and inflammation, which can prevent chronic diseases. Antioxidants, such as the flavonoids found in pineapple, help scavenge free radicals in the body. These unstable molecules can cause oxidative damage and contribute to health conditions such as diabetes, cardiovascular disease, and certain cancers.
Studies have shown that the antioxidant activity of pineapple is largely related to its content of phenols, flavonoids, and ascorbic acid. Researchers have also found that pineapple contains higher levels of antioxidant compounds than some fruits such as avocados and dragon fruit.
May Support Gut Health
Pineapple contains bromelain, a digestive enzyme that breaks down structural proteins and supports absorption in the small intestine. This digestive help may be especially helpful for those suffering from pancreatic insufficiency, a condition in which the pancreas does not produce enough digestive enzymes.
In addition, bromelain can break down tough meat proteins, which is why it is often used as a meat tenderizer in commercial settings. Many cultures pair pineapple with cooked meat to help tender the meat and bring a more enjoyable digestive experience.
May Boost Immunity
Pineapple has been the food of choice in traditional folk medicine for centuries. A recent study from 2014 proved that its vitamin and mineral content helps boost immunity. Over a nine-day period, 98 teenage participants either didn’t eat pineapple, ate one pineapple, or ate two cups of pineapple. People who ate pineapple had a lower risk of viral and bacterial infections, and the participants who ate the most pineapples had higher white blood cell counts than the other groups.
Recovery Can Be Supported
Pineapple can reduce the time it takes to recover after exercise and surgery. The carbohydrates in pineapple can help replace energy lost during workouts, and bromelain can provide anti-inflammatory effects after surgery.
Studies have also shown that bromelain holds great promise in surgical care. It reduces inflammation, swelling, bruising, and pain that can occur after dental and skin procedures. Still, while pineapple’s role in recovery is promising, continued research is needed to better understand its function.
May Support Healthy Cholesterol Levels
Hypercholesterolemia, or excess cholesterol in the blood, is an important risk factor for cardiovascular disease. The antioxidant properties of pineapple can also benefit heart health through its lipid-lowering abilities. Animal studies support the idea that daily consumption of pineapple may have cardioprotective effects against hypercholesterolemia, but more studies are needed to confirm this in human subjects.
Prevents Skin Damage
One cup of pineapple chunks contains 78.9 milligrams (mg) of vitamin C, which is 88% and 105% of the daily value (DV) for adult men and women, respectively. Vitamin C is an antioxidant that plays a vital role in skin health and collagen synthesis. In addition, it can help fight skin damage caused by sun exposure and pollution.
May Relieve Arthritis Pain
In animal models and clinical studies, bromelain in pineapple has been implicated in anti-arthritic effects. Once absorbed, bromelain remains biologically active in the blood and tissues. Therefore, its anti-inflammatory effects can alleviate arthritis symptoms.
May Support Bone Health
Pineapple is a valuable source of copper. One cup of pineapple chunks provides 0.18 mg of copper, which is equivalent to 20% of the daily value for adults. While calcium is often the focus of bone health, the role of copper should not be overlooked. Copper prevents bone resorption or resorption of broken bone cells into the bloodstream.
In addition, pineapples contain manganese, a trace mineral necessary for bone formation. Manganese can help increase the mineral content of bones and increase their density. Consuming manganese-rich foods may be particularly beneficial for postmenopausal women, as studies have shown a link between low serum manganese levels and bone loss.
Nutrients of Pineapple
Pineapple is a nutritious fruit, which means it’s nutritious and low in calories. One cup of pineapple chunks provides:
- Calories: 82.5
- Protein: 0.9 grams (g)
- Carbs: 21.6 grams
- Fat: 0.2 grams
- Fiber: 2.3 grams
- Vitamin C: 78.9 milligrams (mg)
- Manganese: 1.5 mg
- Vitamin B6: 0.19 mg
- Copper: 0.18 mg
- Thiamine: 0.13 mg
The nutrients in pineapple can complement a balanced diet for many people. It is a low-calorie, refreshing food that can be added with important nutrients such as manganese and thiamine in a meal or snack. Manganese is essential for brain and nerve function, among other things, while thiamine is essential for energy metabolism. It also provides a large amount of copper, which has a variety of important functions for the nervous and immune systems.
While pineapple is a nutritious fruit with many potential health benefits, people monitoring their blood sugar levels need to be mindful of their portion sizes. Pineapple mostly contains carbohydrates, which means eating too much at once can cause blood sugar spikes. A registered dietitian can help you address concerns about incorporating pineapple into your daily nutrition.
Risks of Eating Pineapple
Pineapple is a nutritious fruit and a valuable source of many important vitamins and minerals. It is generally considered safe for the average healthy adult to consume it. However, there are some common side effects to keep in mind.
Pineapple is an acidic fruit, and excessive consumption may cause mouth pain and esophageal irritation. High concentrations of citric acid can cause stomach upset and even lead to tooth enamel erosion. People who are allergic to pineapple may experience severe reactions.
In addition, pineapple contains about 22 grams of carbohydrates per cup. Overconsumption may lead to an increase in blood sugar levels, which can increase the risk of diabetes over time. Except for those with allergies, most side effects can be controlled or prevented by eating pineapple in moderation.
Tips for Eating Pineapple
There are a variety of ways to incorporate pineapple into a balanced, healthy diet, especially considering the following tips:
- Keep the pineapple intact to keep it fresh.
- Store the sliced pineapple in an airtight container.
- Choose fresh pineapples whenever possible. Avoid canned pineapples in syrup.
- Pair pineapple chunks with a protein source for a balanced snack.
- Use pineapple marinade to tender meats such as pork and steak.
- Adding frozen pineapple to smoothies adds vitamin C, manganese, and other important nutrients.
- The heat brings out the sweetness of the pineapple, so consider adding a dash of mint or lime when roasting the pineapple.
- Dozens of varieties of pineapples are grown around the world, each with health benefits and a unique flavor.
Conclusion
Pineapple is a unique, sweet-tasting fruit that has a variety of health benefits. Pineapple is a good source of antioxidants, digestive enzymes that contribute to gut health, and vitamins and minerals that benefit immune health, skin health, and bone health.
Incorporate pineapple into a balanced, healthy diet and add it to salads, smoothies, or even grill with mint and lime.
