Pineapple: 8 Impressive Health Benefits
The Pineapple ( Ananas comosus) is a healthy, delicious tropical fruit. It’s loaded with antioxidants, nutrients, and other beneficial compounds, like enzymes, which can help fight inflammation and diseases. It’s typically eaten as a baked dish or grilled, or fresh cut.
Originating from South America, it was called in the early days of European colonizers because of its appearance resemblance to the pine cone ( 1).
Pineapple and its components are associated with a range of benefits for health, including improvement in immunity, digestion, and the recovery after surgery.
Here are eight amazing health benefits of pineapple.
1. Rich in nutrients
Pineapples aren’t high in calories, but they have an impressive profile of nutrients. One Cup (165 grams) of pineapple chunks contain some of the nutrients listed below ( 2Trusted Source):
- Calories: 83
- Fat 1.7 grams
- Protein: 1 gram
- Carbs 21.6 grams
- Fiber 2.3 grams
- Vitamin C: 88% of the Daily Value (DV)
- Manganese: 109% of the DV
- Vitamin B6: 11% of the DV
- Copper: 20% of the DV
- Thiamine: 11% of the DV
- Folate: 7% of the DV
- Potassium: 4% of the DV
- Magnesium: 5% of the DV
- Niacin: 5% of the DV
- Pantothenic acid 7% of the daily DV
- Riboflavin: 4% of the DV
- Iron: 3% of the DV
Pineapples also contain tiny amounts of phosphorus calcium, zinc, and vitamins K and A.
As you can observe the fruit is abundant with Vitamin C and manganese. Vitamin C is vital for the immune system absorption of iron, growth and development. Likewise, manganese is a powerful antioxidant that helps in metabolism and growth ( 3Trusted Source, 4Trusted Source).
Antioxidants prevent the oxidation process in your body. This can reduce inflammation, which could lead to cancer or other chronic illnesses ( 5Trusted Source).
They also have other micronutrients like copper, thiamine, as well as vitamin B6 that are important to maintain a healthy metabolic processes ( 6Trusted Source, 7Trusted Source, 8Trusted Source).
SUMMARYPineapples are particularly rich in manganese and vitamin C in addition to many other minerals and vitamins.
2. Containing antioxidants that fight diseases
They are not just high in nutrients, but they are also filled in antioxidants — the molecules which help the body fight against the effects of oxidative stress.
The cause of oxidative stress can be traced to the overabundance of free radicals. unstable molecules that can cause cell damage, which is frequently linked to chronic inflammation, weakening immunity as well as diabetes, heart disease and certain types of cancers ( 5Trusted Source, 9Trusted Source, 10Trusted Source).
Pineapples are particularly high in antioxidants, also known as flavonoids and phenolic compounds. Two studies on rats show that the antioxidants in pineapple may be heart-protective, although studies on humans are lacking ( 9Trusted Source, 10Trusted Source).
Additionally Many of the antioxidants found in pineapple are bound antioxidants, which means that they have longer-lasting impacts ( 10Trusted Source, 11Trusted Source).
SUMMARYPineapples are an excellent source of antioxidants , which can lower the risk of ailment like diabetes, heart disease, and certain types of cancer.
3. May aid digestion
It is common to see pineapple dishes being served with meats and poultry in countries like Brazil.
Incredibly, this fruit is home to an array that contains digestive enzymes known as bromelain. They can aid in digestibility of animal products ( 12Trusted Source).
Bromelain acts as protease that is able to break down proteins into constituents, like amino acids as well as small Peptides ( 13Trusted Source, 14Trusted Source).
When protein molecules are broken into smaller fragments, the small intestine will be able to better absorb these molecules. This is particularly beneficial for those suffering from pancreatic insufficiency that is a condition where the pancreas does not produce sufficient digestion enzymes ( 15Trusted Source).
Bromelain is also extensively used in commercial use as a tenderizer for meat due to its ability to disintegrate hard meat proteins ( 15Trusted Source).
A test-tube study showed that bromelain lowered inflammation markers in the digestive tissue However, more studies are needed ( 16Trusted Source).
Furthermore is that pineapples are an excellent sources of fiber that helps with digestion well-being ( 2Trusted Source).
SUMMARYPineapples are a rich source of bromelain. It is one of the digestive enzymes that can aid in breaking down proteins and aid in digestion.
4. Could lower the risk of developing cancer
The chronic condition that is characterized by an uncontrolled growth of cells. The development of cancer is often caused by oxidative stress and persistent inflammation ( 17Trusted Source).
A number of studies suggest the fact that pineapple as well as its constituents that include bromelain may lower the risk of developing cancer by reducing inflammation and oxidative stress (10Trusted Source, 11Trusted Source, 12TrustedSource, 15TrustedSource).
Certain studies suggest that bromelain can also aid in treating cancer that has already grown ( 18Trusted Source, 19Trusted Source, 20Trusted Source).
For instance, a test-tube study showed bromelain inhibited cell growth and proliferation of cancerous breast cells and triggered cell death. A mouse study showed bromelain increased the efficacy of chemotherapy for cancer ( 19Trusted Source, 20Trusted Source).
Other tests on test tubes have provided similar results for colorectal, skin or cancers of the bileduct ( 21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).
Additionally, earlier research in test-tubes and animals have revealed that bromelain could trigger the immune system to create molecules that can make the white blood cells better in stopping the growth of cancerous cells and killing cancer cell growth ( 25Trusted Source).
However, pineapple has significantly less bromelain in comparison to supplements do.
A study of human research found that it was not beneficial from the use of oral enzymes, such as bromelain in conjunction with cancer treatment Although research findings are inconsistent ( 26Trusted Source, 27Trusted Source).
In the end, more human-based research is needed ( 28Trusted Source).
SUMMARYPineapple is a source of compounds like bromelain, which may be anticancer, however much more research on human subjects is required.
5. Might boost immunity and reduce inflammation
Pineapples were used in traditional medicines for centuries ( 1, 15Trusted Source).
They’re packed with a variety of minerals, vitamins, and enzymes like bromelain which may help improve the immune system as well as decrease the risk of inflammation ( 12Trusted Source, 28Trusted Source).
In a previous study of 9 days in which 98 healthy children were enrolled, they consumed no pineapple, approximately one tablespoon (140 grams) of pineapple, or about two cup (280 grams) of pineapple a day ( 29Trusted Source).
People who ate pineapple experienced a lower risk of contracting both viral as well as bacteria-related infections, both bacterial and viral. Furthermore, the children who consumed the highest amount of the fruit had nearly four times the amount of white blood cells fighting disease than the other types of children ( 29Trusted Source).
A 30-day study conducted on 40 patients suffering from chronic sinusitis revealed that those who were taking a 500 mg bromelain supplement recovered much faster than those who were in the group of control ( 30Trusted Source).
Furthermore, research has found that bromelain may lower inflammation markers which is helping to improve the immune system. ( 12Trusted Source, 15Trusted Source, 31Trusted Source).
Furthermore, test-tube studies that were conducted in the beginning have also discovered that supplements with bromelain, together with other substances, can aid in reducing symptoms of COVID-19 and delay the progression of COVID-19 ( 12Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source).
Yet, more research into human beings is necessary. Keep in mind that neither pineapple nor its components are able to cure or prevent COVID-19. (12Trusted Source 32Trusted Source, 33Trusted Source 34Trusted Source).
SUMMARYPineapples contain anti-inflammatory properties and could help improve the immune system.
6. Might ease the symptoms of arthritis
Arthritis is a problem that affects over 54 million adults across the United States alone. There are many forms of arthritis but the most common is arthritis of joints ( 35Trusted Source).
Bromelain’s anti-inflammatory qualities could help relieve pain for people who suffer from inflammatory arthritis. A study has found bromelain supplements to be just as efficient in relieving arthritis in lower back pain as conventional treatment for pain ( 28Trusted Source, 36Trusted Source, 37Trusted Source).
In a different study of people who suffer from osteoarthritis enzyme supplement with bromelain was found to help alleviate pain just as the common arthritis medications ( 38Trusted Source).
Additionally, a study in test tubes discovered that this compound could in preventing the degrading of cartilage tissue as well as the inflammation that is associated with osteoarthritis ( 39Trusted Source).
In the end it is true that more research by humansfor pineapples, not just bromelain is required.
SUMMARYThe anti-inflammatory properties in pineapple can help alleviate arthritis-related symptoms however more studies with humans are needed.
7. It can speed up recovery following surgery or intense exercise
Consuming pineapple can cut down on the time required to recuperate from surgery or to exercise ( 40Trusted Source).
This fruit can help replenish carb stores following exercising Some of its advantages are due to bromelain’s anti-inflammatory qualities. ( 2Trusted Source, 28Trusted Source).
A number of studies have proven bromelain could reduce swelling, inflammation and pain that are common after surgical procedures, such as dental and skin procedures. It can also reduce the markers that indicate inflammation ( 40Trusted Source).
Two studies suggest that bromelain could lessen pain, discomfort or swelling following dental procedures ( 41Trusted Source, 42Trusted Source).
Additionally, one study revealed that in 5 of seven controlled, randomized studies, bromelain helped to improve the recovery following skin surgery. However, its usage is controversial ( 43Trusted Source, 44Trusted Source).
Furthermore, proteases such as bromelain can help speed the recovery of muscle after exercise strenuous through reducing inflammation of the muscle tissue that has been damaged ( 45Trusted Source, 46Trusted Source).
Yet, more research is required before this compound is used for post-training rehabilitation ( 46Trusted Source, 47Trusted Source, 48Trusted Source).
SUMMARYBromelain contained in pineapples could help to minimize swelling, inflammation and discomfort that occur following surgery. The anti-inflammatory properties of pineapples can assist in recovering from exercise.
8. Easy to include into your diet
Pineapples are delicious, practical and simple to incorporate into your diet.
Fresh fruit is available in a wide variety of supermarkets and markets, and even out of season. It can be purchased dried, canned or frozen throughout the year.
It is delicious as a stand-alone fruit in smoothies, as a topping on salads, or in homemade pizzas. Here are some fun recipes that incorporate pineapple:
- Breakfast: smoothie made with blueberry, pineapple and Greek yogurt
- Salad Tropical roast chicken Blueberries, almonds, blueberries and pineapple on top of salad greens or any other
- Lunch: homemade Hawaiian burgers (beef hamburgers with an encircling pineapple)
- Dinner: pineapple fried rice and seitan
- dessert: homemade pineapple whip (frozen pineapple chunks mingled with coconut milk, and then a splash of lime juice)
SUMMARYFresh or stir-fried, blended or roasted, pineapple can be used great in many recipes. It is available fresh, canned dehydrated, or frozen in all stores throughout the year.
Does there pose any health risks associated with taking pineapple?
Pineapples are not an allergen. Consuming them is considered to be safe unless you suffer from an known allergy to pineapple. In this scenario, you should stay away from the fruit and its juices.
Patients with diabetes must be aware of serving sizes in order to keep their blood sugar level stable ( 49Trusted Source).
But, even for those who do not have an allergy or diabetes drinking too much pineapplegreater than a couple of portions per day — could have unintended consequences.
Bromelain, for instance, can influence blood clotting. Thus, people taking blood thinners should consume the fruit in small quantities ( 50Trusted Source, 51Trusted Source, 52Trusted Source).
People who are sensitive to bromelain might be prone to tongue burning, itching, or even diarrhea or nausea — although these complaints are purely unproven and aren’t investigated scientifically.
A few people believe that eating lots of unripe fruit causes nausea, stomach upset and even diarrhea. It’s true that this hasn’t yet been researched, but it’s best to pick the most ripe of pineapples. Fruit should have mild to moderate yellow.
SUMMARYPineapple is considered to be healthy, but a tiny percent of people could be allergic to it. Patients with diabetes or who are taking blood thinners must be aware of the portion sizes when eating pineapple.
How do you cut the pineapple
The most important thing is the bottom line
Pineapples are tasty and versatile. They are also loaded with antioxidants and nutrients.
The nutrients and compounds in their diet have been associated with amazing health benefits, like increased digestion, a decreased risk of cancer, as well as arthritis relief. However, more studies on humans are required.
It is possible to eat the fruit in a blend, roast sauteed or fresh or on it’s own or as part of a variety of recipes.