8 Impressive Health Benefits of Pineapple

 

Pineapple also known as Ananas comosus is incredibly delicious and healthy tropical fruit. Pineapple is one of the healthiest fruits in this world and it is cultivated throughout the world. 

Pineapple belongs to the Bromeliaceae family and is a composite fruit made of coalesced berries that grow at the crown of a fruiting tree. [1]

Pineapple is low in fat and sodium with an abundance of health-promoting vitamins and minerals, such as vitamin C, manganese, copper, and folate.  Additionally they are also rich in a potent enzyme called bromelain, thought to be responsible for many of their health benefits.

There are numerous benefits of pineapple, some of them include improving body immune system, great source of healthy carbs, lowering risk of cancer, improving gut health and helping heal wounds.

Pineapples are really versatile, you can enjoy them in every possible way starting from cupcakes, cookies, bars, ice creams, yogurt, and various other desserts, to savoury dishes like shish kebab  or pineapple grilled chicken sandwich.

Here are 8 impressive health benefits of pineapple.

Pineapple Nutrition Facts

Here's the nutritional value  for 1 cup (165g) of fresh pineapple chunks.

• Calories: 82.5
• 0.2 gram of Fat
• 1.7mg of Sodium
• 22 gram of Carbohydrates
• 2.3 gram of Fiber
• 16.3 gram of Sugars
• 0.9 gram of Protein
• 79mg of Vitamin C

1. Pineapple are packed with nutrients

Despite low in calories, pineapples are packed with impressive nutrients. These nutrients are linked to some impressive health benefits like fighting cancer and improving skin health

Just single cup (5.8 ounces or 165 grams) of pineapple chunks containts following nutrients. [2]

• Manganese: 76% of the RDI
• Vitamin B6: 9% of the RDI
• Copper: 9% of the RDI
• Thiamin: 9% of the RDI
• Folate: 7% of the RDI
• Potassium: 5% of the RDI
• Magnesium: 5% of the RDI
• Niacin: 4% of the RDI
• Pantothenic acid: 4% of the RDI
• Riboflavin: 3% of the RDI
• Iron: 3% of the RDI

Additionally they  also contain trace amounts of vitamins A and K, phosphorus, zinc and calcium.

2. Pineapple are rich source of plant compound

Pineapple are packed with healthy anti-oxidants that are known to fight free radicals in your body.

These free radicals interact with the body’s cells and cause damage that is linked to chronic inflammation, a weakened immune system and many harmful diseases. [3] [4]

Pineapples are naturally rich in flavonoids and phenolic acids. [5]

Additionally Anti-oxidants may also help fight chronic inflammation, premature ageing, and diseases like heart disease, cancer and diabetes.

3. Pineapple may help reduce the risk of cancer

Pineapple reduces oxidative stress and fights inflammation due to its antioxidant and anti-inflammatory properties. It's also rich in manganese and flavonoids which prevents cancer cell proliferation.

Several test tube studies have show that bromelain (compound found in pineapple) suppresses cancer in the skin, bile duct, gastric system and colon, among other areas. [6] [7] [8] [9]

Additionally pineapples are also rich in other antioxidants such as vitamin a, bromelain, beta carotene, manganese and other flavonoid compounds, that may improve your overall health.

4. Pineapple  may ease symptoms of arthritis

Pineapples are packed with bromelain, that are known to have anti-inflammatory properties, it’s commonly thought that they may provide pain relief for those with inflammatory arthritis. [10]

A study published in the journal Clinical Rheumatology found that an enzyme combination of bromelain, trypsin and rutin resulted in significant reduction and pain relief as effectively as common arthritis medicines. [11]

Another research from early 1960s shows that bromelain was used to relieve symptoms of rheumatoid arthritis, a type of arthritis that involves inflammation of the joints. [12]

However more research is needed before recommending bromelain to relieve arthritis symptoms.

5. Pineapple may boost immunity and suppress inflammation

Pineapple are naturally rich in vitamin c and many other Anti-oxidants that are known to improve your immune system. Additionally they also contain enzyme bromelain that may collectively boost immunity and suppress inflammation. [13]

Research has suggested this phytonutrient can reduce markers of inflammation in the body, contributing to your immune defence. [14]

Several other studies have shown that bromelain can reduce markers of inflammation. [15] [16] [17]

6. Pineapple protect eye health

Pineapple are packed with anti-oxidants like  carotenoids including beta carotene, lutein and zeaxanthin that are known to safeguard eye health.

In fact some research suggest that carotenoid may help to improve or even prevent age related macular degeneration, which is the leading cause of blindness in older people. [18]

Other studies suggested that consumption of pineapples for 3 months may reduce vitreous floaters which cause visual disturbances. [19]

7. Other health benefits of pineapple

Here are additional 8 health benefits of pineapple

• Pineapple Make your Gums Healthy
• Pineapple Maintain a Healthy Heart
• Pineapple Helps in Strengthening Bones
• Pineapple Help Reduces Hypertension
• Pineapple Help Prevent Cold
• Pineapple can be Beneficial to Prevent Asthma
• Pineapple Helps in Healing
• Pineapple Assist in Digestion

8. Pineapples are easy to add in diet

Pineapples are convenient and are easy to incorporate into your diet. You can enjoy them on their own or in salads or on homemade pizzas. You can also use it in desserts by preparing pineapple kesari and pineapple halwa

Moreover they are also delicious when blend into smoothie. Here's an simply recipe you can try right now.

Pineapple And Banana Smoothie. (Serving: 2cups)

Nutrition Facts

Per Serving: 274 calories |  protein 7g  | carbohydrates 51g | exchange other carbs 1 |  dietary fiber 13g |  sodium 32mg 1% DV | Fats - 7g | Cholesterol  3mg |

Ingredients

• 1 cup ice cubes
• 2 cups frozen pineapple chunks
• ½ cup banana slices, about 1 medium banana
• ½ cup plain greek yogurt
• ¾ cup pineapple juice
• ¼ cup coconut milk

Procedure:

Simply toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Pineapple are not only tasty but are also low in fat and sodium, while rich in healthy nutrients like manganese, copper, folate and more.

These amazing nutrients are linked to impressive health benefits, from boosting your immune system and improving digestion to fighting various chronic disease like cancer and heart disease.

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