Pineapple, perhaps one of the most popular tropical fruits, offers much more than a taste of summer. Pineapple is as healthy as it is delicious. It is an excellent source of antioxidants and an impressive list of vitamins and minerals. Read on to learn more regarding pineapple, and find out when you should add it to your diet for a sweet treat that may also benefit your overall health.
Pineapple Nutrition Facts
A one-cup serving of fresh pineapple chunks contains:
Calories : 83
Protein: 1 gram (g)
Lipides : 0 g
Carbs: 22
Fibres : 2,3 g
Sucres : 16,3 g
Calcium : 21,4 milligrammes (mg)
Fer : 0,478 mg
Magnesium : 19,8 mg
Phosphore : 13,2 mg
Potassium : 180 mg
Sodium : 1,65 mg
Manganese: 1.53mg
Vitamin C: 78.9 mg (making it an excellent source)
Folate: 29.7 micrograms (ug)
Vitamin A: 4.95 ug
What are the potential health benefits of pineapple?
Besides the healthy nutritional profile of pineapple, here’s what current research says regarding the potential health benefits of this fruit:
May lower blood cholesterol
A preliminary study of several tropical fruits describes a decrease in serum lipid, triglyceride, and low-density lipoprotein (LDL) profiles in rats given pineapple extract daily for 30 days. The authors also noted better cardiovascular health and lower inflammation as a result. Human studies are needed to determine if these potential effects are similar in people.
Decreased inflammation
Like other types of fruit, pineapple is rich in antioxidants, a characteristic that can reduce inflammation in the body. Although no single food can prevent inflammation, a diet rich in antioxidants like pineapple can reduce the lifetime risk of inflammatory diseases, such as autoimmune disorders, cancer, diabetes, diseases cardiovascular, liver and kidney diseases.
Better gastrointestinal health
Research suggests that people who regularly consume pineapple have fewer bowel problems and better gastrointestinal function overall. This can be attributed to a natural pineapple enzyme called bromelain. An in vitro study suggested bromelain extracts reduced inflammation in the gastrointestinal tract, which may lead to better outcomes in inflammatory bowel disease and related cancers. However, more human studies are needed with pineapple consumption, not just bromelain extracts, to confirm these findings.
Overall, including pineapple in your diet has some promising health benefits. But remember that pineapple should be eaten as part of an overall healthy, balanced diet, and consuming too much of just one fruit does not provide all the nutrients needed for better health.
Can pineapple help you lose weight?
A study on obese rats, published in April 2018 in Food Science and Biotechnology, found improved fat metabolism following ingesting pineapple juice. However, it’s unclear whether these same effects may apply to weight loss in humans, and whether the juice or whole fruit might be more beneficial in this regard. Although more studies are needed to confirm or refute this, pineapple has several characteristics that make it inherently good for weight loss. In fact, pineapple may promote weight loss due to its low calorie content but relatively high fiber content, which can help you stay full compared to higher calorie, lower fiber foods.
And if you’re actively trying to lose weight through diet and exercise, pineapple can potentially support your efforts by aiding in post-workout recovery.
Pineapple is naturally high in sugar, which is needed for energy recovery following a workout. It’s also rich in vitamins and minerals that can play a role in building and maintaining muscle, and helping to keep your body’s systems healthy and strong. In terms of muscle recovery, pineapple has two key minerals that research shows can help decrease muscle cell damage: potassium and magnesium.
Additionally, the anti-inflammatory abilities of bromelain enzymes in pineapple may play a role in post-workout recovery. This helps speed up recovery following an intense workout. In other words, less aches! A randomized controlled trial on cyclists supports this notion: Bromelain enzymes reduce inflammation and muscle damage, helping you bounce back faster following a heavy sweat session.
Finally, if you trade in your usual high-calorie dessert or sugary treat for a lower-calorie pineapple, you might reap the weight loss benefits. Pineapple is also very sweet, which can help satisfy cravings.
How to choose and store pineapple
You can find pineapple whole or in freshly cut chunks in the produce section of your store. For convenience, pineapple is also available in dried, frozen or canned form. When choosing a fresh, whole pineapple, choose a heavy, solid fruit with dark green leaves. Avoid pineapples that have soft spots or dried out leaves, and don’t eat unripe fruit. You can eat the freshly cut pineapple right away and store leftovers in the fridge in an airtight container for up to three days.