Pineapple is a tropical fruit known for its distinctly sweet flavor and rich nutrient profile. It is a versatile fruit that can be enjoyed fresh, frozen, grilled, or as a nutrient-dense ingredient in many favorite recipes.
Pineapple is an excellent source of vitamins, minerals, and antioxidants. Research has confirmed these extensive health benefits, highlighting pineapple’s anti-inflammatory and antioxidant activity and its role in digestion and immunity support.
Antioxidant Activity
In addition to its many nutrients, pineapple contains antioxidants that can help prevent oxidation and inflammation that can lead to chronic disease. Antioxidants, like the flavonoids found in pineapples, help rid the body of free radicals. These unstable molecules can cause oxidative damage and contribute to health conditions such as diabetes, cardiovascular disease, and some cancers.
Research has shown that pineapple’s antioxidant activity largely correlates to its phenolic, flavonoid, and ascorbic acid content. Researchers also found that pineapple contained significantly higher antioxidant compounds than some fruits, such as avocado and pitaya.
May Support Gut Health
Pineapple contains bromelain, a digestive enzyme that can break down structural proteins and support absorption in the small intestine. This aid in digestion may be especially helpful for those living with pancreatic insufficiency, a medical condition in which the pancreas doesn’t make enough digestive enzymes.
Furthermore, bromelain can break down tough meat proteins, which is why it is often used as a meat tenderizer in the commercial setting. Many cultures pair pineapple with cooked meats to help tenderize the meat and make for a more pleasurable digestion experience.
May Boost Immunity
Pineapple has been a go-to food in traditional folk medicine for centuries. Its vitamin and mineral content contribute to its immune-boosting capabilities, as evidenced by a recent 2014 study. Over the course of nine days, 98 adolescent participants were fed either no pineapple, one cup of pineapple, or two cups of pineapple. Those who consumed pineapple had a lower risk of contracting viral and bacterial infections, and the participants who ate the most pineapple had higher white blood cell counts than the other groups.
Can Support Recovery
Pineapple may reduce the time it takes to recover after exercise and surgery. The carbs in pineapple can help replenish the energy lost during a workout, and the bromelin may offer anti-inflammatory benefits after surgery.
Research also points to a promising role for bromelin in surgical care. It may reduce the inflammation, swelling, bruising, and pain that can occur after dental and skin surgeries. Still, while pineapple’s effects on recovery are promising, there is a need for continued research to understand its capabilities better.
May Support Healthy Cholesterol Levels
Hypercholesterolemia, or excess cholesterol in the bloodstream, is a significant risk factor for cardiovascular disease. Pineapple’s antioxidant properties can also benefit heart health through its lipid-lowering capabilities. Animal research supports the idea that daily pineapple consumption may offer cardioprotective benefits against hypercholesterolemia, but more research is needed to confirm this in human subjects.
Protects Against 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. Plus, it can help fight skin damage caused by sun exposure and pollution.
May Relieve Arthritis Pain
The bromelain in pineapple has been linked to anti-arthritic effects in animal models and clinical studies. Once absorbed, bromelain remains biologically active in the blood and tissue. As a result, its anti-inflammatory effects can offer relief to those experiencing arthritis symptoms.
Can Support Bone Health
Pineapple is a valuable source of copper. One cup of pineapple chunks provides 0.18 mg of copper, which is 20% of the Daily Value for adults. While calcium is often the focus of bone health, copper’s role cannot be overlooked. Copper prevents bone resorption or the absorption of broken-down bone cells into the blood.
Additionally, pineapple contains manganese, a trace mineral essential for bone formation. Manganese can help increase the mineral content of bones and improve their density. Incorporating manganese-rich foods may be especially beneficial for post-menopausal women, as research has shown a connection between low serum levels of manganese and bone loss.
Nutritional Facts of Pineapple
Pineapple is a nutrient-dense fruit, meaning it is highly nutritious and low in calories. One cup of pineapple chunks provides:
- Calories: 82.5
- Protein: 0.9 grams (g)
- Carbohydrates: 21.6 g
- Fat: 0.2 g
- Fiber: 2.3 g
- Vitamin C: 78.9 milligrams (mg)
- Manganese: 1.5 mg
- Vitamin B6: 0.19 mg
- Copper: 0.18 mg
- Thiamine: 0.13 mg
Pineapple’s nutrition profile can complement a well-balanced diet for many people. It’s a low-calorie, refreshing food that can add important nutrients like manganese and thiamine to a meal or snack. Manganese is essential for brain and nerve function, among other roles, and thiamine is critical for energy metabolism. It also supplies an impressive dose of copper, which carries out several essential functions for the nervous and immune systems.
While pineapple is a nutritious fruit with many potential health benefits, those monitoring their blood glucose levels will need to be mindful of their portion sizes. Pineapple comprises mostly carbohydrates, meaning too much in one sitting can cause an unwanted blood sugar spike. A registered dietitian can help you navigate concerns about incorporating pineapple into your nutrition routine.
Risks of Eating Pineapple
Pineapple is a nutritious fruit and can be a valuable source of many important vitamins and minerals. It is generally considered safe for consumption for the average healthy adult. However, there are some common side effects to keep in mind.
Pineapple is an acidic fruit, so excessive consumption may cause soreness in the mouth and irritation in the esophagus. High levels of citric acid can upset the stomach and even cause corrosion of the tooth enamel. And those who are allergic to pineapple may experience severe reactions.
Furthermore, pineapple contains approximately 22 g of carbs per cup. Overconsumption may result in elevated blood glucose levels, which can increase the risk of developing diabetes over time. Except for those who are allergic, most side effects can be controlled or prevented by eating pineapple in moderation.
Tips for Consuming Pineapple
There are several ways to incorporate pineapple into a well-balanced, healthy diet, especially with these tips in mind:
- Keep pineapples whole to maintain freshness.
- Store cut pineapple in an airtight container.
- Opt for fresh pineapple when possible. Avoid pineapples that have been canned in syrup.
- Pair pineapple chunks with a protein source for a balanced snack.
- Use a pineapple marinade to tenderize meats like pork and steak.
- Add frozen pineapple to smoothies to add vitamin C, manganese, and other important nutrients.
- Heat brings out the sweetness of pineapple, so consider grilling pineapple with a touch of mint or lime.
- There are dozens of pineapple types grown around the world, each offering health benefits and unique flavor profiles.
A Quick Review
Pineapples are a distinctively sweet fruit that offers a myriad of health benefits. Pineapples are a good source of antioxidants, digestive enzymes that can contribute to good gut health, and vitamins and minerals that are good for your immune health, skin health, and bone health.
Incorporate pineapple into a well-balanced, healthy diet by adding it to salads, smoothies, and even grilling them with mint and lime.
