Aside from its natural sweetness, pineapple stands out for its calcium,
manganese, and vitamin C content, among other things.
Pineapple is more than just a tasty tropical fruit; it also has numerous
health benefits. According to a study published in Biomedical Reports in
September 2016, it has been used in folk medicine since ancient times.
According to the National Center for Complementary and Integrative Health, it
is native to the Americas and is also grown in tropical climates around the
world (NCCIH).
“Pineapple is a great source of vitamin C, B vitamins, fiber, and
minerals like manganese,” says Julie Andrews, RDN, an Appleton, Wisconsin-based
chef.
Pineapple is
available fresh, frozen, and canned throughout the year, making it a year-round
option for those living in the United States. Canned pineapple is convenient but look for one that is packed in its own juices rather than syrup, advises
Allison Knott, RDN, a dietitian in New York City. “Fruit naturally contains
sugar in the form of fructose,” she explains, “so even canned fruit in its own
juice will have grams of sugar listed on the label.” “However, the syrup is
considered added sugar and will increase the total grams of sugar while
contributing to the day's added sugar intake.”
There are
numerous ways to enjoy this juicy yellow fruit. Slices can be grilled and
served with meat or as a tasty side dish, or frozen chunks can be blended into
a smoothie. Of course, you can also snack on bite-sized pieces. Whatever way
you like to eat it, if you haven't already, you should start incorporating
pineapple into your diet. Here are eight of the reasons why.
1. Pineapple is a
vitamin C-rich fruit.
“The
standout nutrient in pineapple is vitamin C, which supports the immune system
and provides antioxidant benefits,” says Jackie Newgent, RDN, a culinary
nutritionist based in New York City and author of The All-Natural Diabetes
Cookbook. According to the United States Department of Agriculture, one cup of
pineapple contains 78.9 milligrams (mg) of vitamin C. (USDA).
According to
MedlinePlus, this is more than the recommended dietary allowance for adult
women (75 mg per day) and close to the recommendation for men (90 mg per day).
Vitamin C is essential because it promotes growth and healing throughout the
body, and it aids in everything from wound repair to iron absorption.
2. Eating Pineapple May Help You Lose
Weight
You may have
heard that pineapple can help you lose weight. There isn't much evidence to
back up that claim, but an animal study published in Food Science and
Biotechnology in April 2018 found that pineapple juice may help decrease the fat
formation and increase fat breakdown. More human studies are needed, however,
to confirm that finding.
Even if it
doesn't have a significant effect on your metabolism, it's a good snack option
because it's low in calories, high in important vitamins and minerals, and
contains no saturated or trans fats, according to Andrews. “There is no
specific fruit or vegetable that directly causes weight loss,” Andrews says,
“but they will help fill you up without packing on calories.” “As a result,
people tend to consume fewer calories overall if they consume several cups of
fruits and vegetables per day as part of a well-balanced diet.”
You might
also discover that the fruit quenches your sweet tooth. “Pineapple is lower in
calories than other sweet treats, so if you enjoy a serving of pineapple for
your nightly dessert instead of an ice cream cone, you may consume fewer
calories and, as a result, lose weight,” says Colleen Christensen, RD, a
dietitian based in Grand Rapids, Michigan. According to the Mayo Clinic,
pineapple contains fiber (2.3 grams in 1 cup, according to the USDA), which can
help control your blood sugar level and help you eat less because it keeps you
feeling full.
3. Pineapple Consumption May Help
Digestion
According to
the NCCIH, pineapple contains bromelain, a mixture of enzymes that has been shown
in studies to reduce inflammation and nasal swelling, as well as aid in the
healing of wounds and burns. It has also been linked to aiding digestion and
has historically been used to treat digestive disorders in Central and South
American countries. According to a study published in Biotechnology Research
International, the bromelain found in pineapple may help reduce the effects of
diarrhea.
4. Pineapple's manganese content
promotes bone health.
According to
the University of Rochester Medical Center, the trace mineral manganese, along
with calcium, is essential for maintaining strong bones. According to Oregon
State University, pineapple is one of the best food sources of manganese, with
a single cup containing about 76 percent of the daily value.
According to
Oregon State University, manganese may help prevent osteoporosis and improve
overall bone and mineral density. However, consuming more than 11 mg of
manganese per day can be dangerous and may increase the risk of cognitive
disorders, according to a study published in The Open Orthopaedics Journal. But
don't worry: reaching those levels would be difficult because 12 cups of pineapple
contain less than 1 mg manganese, according to Andrews.
According to
Oregon State University, manganese can help prevent osteoporosis and improve
overall bone and mineral density. But be careful not to overdo it — consuming
more than 11 mg of manganese per day can be dangerous and may increase the risk
of cognitive disorders, according to a study published in The Open Orthopaedics
Journal. But don't worry: reaching those levels would be difficult because a 12
cup pineapple contains less than 1 mg manganese, according to Andrews.
5. Pineapple Is High in Antioxidants
That Fight Disease
According to
a study published in the journal Molecules in June 2014, pineapple is high in
antioxidants, specifically phenolics, flavonoids, and vitamin C. “Antioxidants
are compounds found in food that may aid in the fight against inflammation and
free radicals in the body,” Knott explains. Free radicals, according to the
NCCIH, are molecules that can cause cellular damage and lead to health problems
such as heart disease, type 2 diabetes, Alzheimer's disease, and vision
problems. Consuming antioxidant-rich foods such as pineapple can help to mitigate
these risks.
6. Pineapple Has Cancer-Fighting
Properties Due to Its Antioxidants
According to
the Mayo Clinic, cancer occurs when abnormal cells in the body multiply and
take over healthy tissue. While there is no guaranteed way to prevent cancer,
experts recommend eating a healthy diet — ideally one high in antioxidants,
which you can get from pineapple to help fight off free radicals — to reduce your
risk, according to Stanford Health Care. A study published in The American
Journal of Clinical Nutrition in November 2018 discovered that high antioxidant
diets and blood concentrations were linked to a lower risk of cancer.
7. Pineapple Fits into an Anti-Inflammatory
Diet
According to
Harvard Health Publishing, excessive inflammation can lead to a variety of
diseases, including coronary artery disease, diabetes, cancer, and Alzheimer's.
Fortunately, a diet rich in anti-inflammatory foods, such as pineapple, can
help reduce the amount of inflammation in the body. According to a study
published in Biomedical Reports in September 2016, the anti-inflammatory
properties of pineapple are due to its bromelain content.
8. The
Nutrient Profile of Pineapple Indicates that the Fruit Can Help Boost Immunity
When you're
fighting a cold, you might want to reach for pineapple. A study published in
the Journal of Nutrition and Metabolism in 2014 discovered that children who
ate canned pineapple had fewer viral and bacterial infections than children who
did not eat it during the nine-week study period. The researchers concluded
that eating one to two cans (140 to 280 grams) of pineapple daily may reduce
the likelihood of infection or, at the very least, shorten the duration of an
infection.
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