Pineapple is a tropical fruit that can be sold in almost every store and is a staple in many homes around the world.
After a trip to South America, Christopher Columbus took pineapples back to Europe. Pineapples became regarded as an opulent and exotic fruit that was only served at the most lavish banquets.
Pineapples, on the other hand, are now widely available and can be consumed in solid, dried, or juice form.
Pineapple is valued in Central and South America for its sweet flavor, but it has also been used for centuries to treat digestive issues and inflammation.
This article addresses the health benefits and nutritional value of pineapple, as well as how to integrate it into one’s diet.
Nutritional value
A cup of fresh pineapple chunks has the following nutritional value:
- 82 calories
- 0.2 grams (g) of fat
- 0 g of cholesterol
- 2 milligrams (mg) of sodium
- 21.65 g of total carbohydrate (including 16 grams of sugar and 2.3 grams of fiber)
- 0.89 g of protein
The same volume of fresh pineapple chunks contains the following as a percentage of your daily requirements:
Pineapple is also a healthy source of vitamins and minerals, such as:
- thiamin
- riboflavin
- vitamin B-6
- folate
- pantothenic acid
- magnesium
- manganese
- potassium
- beta-carotene and other antioxidants
Fresh pineapple is the only known source of bromelain, an enzyme that may play a role in a variety of health benefits.
Benefits
Consuming a variety of fruits and vegetables has long been linked to a lower risk of a variety of lifestyle-related illnesses.
Increased intake of plant foods like pineapples has been linked to a lower risk of obesity, overall mortality, diabetes, and heart disease, according to numerous reports.
It also encourages a youthful appearance and hair, as well as increased vitality and a reduction in body weight.
The following are some of the potential advantages of consuming pineapple.
Age-related macular degeneration
According to one prospective study from 2004, people who ate three or more servings of all fruits a day had a lower risk of age-related macular degeneration and delayed its progression.
Asthma care
People who eat a lot of those nutrients have a lower chance of developing asthma.
Beta-carotene is one of these nutrients. Pineapples, mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin, and carrots are examples of orange, yellow, and dark green plant foods that contain it.
Bromelain has also been linked to a reduction in asthma symptoms in several smaller studies.
Blood pressure
Rising potassium intake by eating high potassium fruits and vegetables will aid in blood pressure reduction. Fewer than 2% of adults in the United States meet the regular 4,700 mg recommendation, according to the National Health and Nutrition Examination Survey (NHANES).
A high potassium intake has been linked to a 20% lower risk of death from any cause.
Cancer
Pineapples can help battle the development of free radicals since they are rich in vitamin C, a powerful antioxidant. These have been related to the onset of cancer.
Beta-carotene has been shown in previous studies to have an inverse relationship with the development of colon cancer in a Japanese population.
Beta-carotene was linked to a protective effect against prostate cancer in a case-control study published in 2004.
Recent researches, however, has shown that this might not be the case.
A high fiber diet, which includes both fruits and vegetables, has been related to a lower risk of colorectal cancer.
Diabetes
People with type 1 diabetes who eat a high-fiber diet have lower blood glucose levels, and people with type 2 diabetes can have better blood sugar, lipid, and insulin levels.
A medium pineapple has about 13 grams of fiber in it.
Women should consume 21 to 25 g per day, while men should consume 30 to 38 g per day, according to the Dietary Guidelines for Americans.
Digestion
Pineapples help to avoid constipation and encourage regularity and a balanced digestive tract thanks to their high fiber and water content.
Bromelain, an enzyme that aids in protein digestion, is abundant in pineapples. Bromelain also lowers cytokines, which are inflammatory immune cells that destroy the lining of the digestive tract.
Bromelain, which can be extracted and taken as a substitute, is contained in the most concentrated form in the inedible stems.
Fertility
Diets high in antioxidants have been shown to help with fertility. Foods rich in antioxidant activity, such as pineapples, are recommended for anyone attempting to conceive since free radicals may damage the reproductive system.
Pineapple antioxidants including vitamin C and beta-carotene, as well as the vitamins and minerals copper, zinc, and folate, have effects on both male and female fertility.
Healing and Inflammation
Bromelain, state located in the stem, has been shown in some studies to minimize swelling, bruising, healing time, and pain associated with injury and surgical intervention.
Heart health
Pineapple’s fiber, potassium, and vitamin C content all help to keep the heart healthy.
As compared to those who ate less potassium, people who consumed 4,069 mg of potassium a day had a 49 percent lower risk of death from ischemic heart disease.
High potassium intake has been related to a lower risk of stroke, defense against muscle weakness, preservation of bone mineral density, and a decrease in the development of kidney stones, according to studies.
Skin
When consumed in its natural form or applied topically, the antioxidant vitamin C can help to combat sun and pollution-induced skin damage, minimize wrinkles, and improve overall skin texture.
Vitamin C is also essential for the production of collagen, the skin’s support system.
Diet strategy
Choose a pineapple with a firm, plump body that is free of bruises or soft spots, as well as green leaves at the crown.
A green outer shell does not mean the pineapple is not ripe and, contrary to popular belief, neither does the ease in which the leaves pull from the crown.
Pick pineapples at their peak ripeness. They do not continue to ripen after being picked, unlike other fruits.
Whole pineapples should be stored at room temperature, while cut pineapples should be stored in the refrigerator.
When buying canned or packaged pineapple, select varieties that are canned in pineapple juice rather than heavy syrup.
Here are some suggestions for incorporating more pineapple into your diet:
- Make your favorite kebabs with pineapple. With red onions, pineapple, and cherry tomatoes, produce shrimp, fish, or steak kebabs.
- Combine strawberries, pineapple, mandarin oranges, and grapes in a fruit salad. For a new twist, top with unsweetened shredded coconut.
- Add some pineapple slices to your salad at lunch or dinner. With walnuts or pecans, crumbled cheese, and a soft balsamic or citrus vinaigrette dressing, dress the pineapple.
- Make your own juice. In the morning, nothing tastes better than fresh fruit juice. You can be sure there are no added preservatives or sweeteners when you make your own.
- Topping for your favorite fish tacos: make a new salsa with pineapple, mango, jalapeo, Yes red peppers, and chipotle pepper.
Risks
Beta-blockers, a form of drug used to treat heart disease, can cause potassium levels in the blood to rise. When taking beta-blockers, high potassium foods should be eaten in moderation.
Potassium overdose can be dangerous for people whose kidneys aren’t completely functioning. It may be fatal if your kidneys are unable to extract excess potassium from your blood.
When eating highly acidic foods, those with gastro-esophageal reflux disease (GERD) can experience an increase in symptoms such as heartburn and regurgitation. However, individual reactions vary.
Instead of focusing on individual foods, focus on keeping the overall diet varied and adding a variety of nutrients to the overall diet.
