Benefits of Pineapple contains beneficial nutrients and compounds, such as vitamin C, manganese, and enzymes. Consuming pineapple may help boost immunity, reduce the risk of cancer, and improve recovery time after surgery.
Pineapple (*Ananas comosus*) is a tropical fruit. It contains nutrients, antioxidants, and other compounds—such as enzymes—that may protect against inflammation and disease. It is commonly eaten baked, grilled, or freshly sliced.
Pineapple and its compounds have been linked to a diversity of health benefits, including improvements in digestion, immunity, and post-surgery recovery.
Below are 8 health benefits of pineapple.
1. Highly nutritious
Pineapple is low in calories (kcal) but nutritious. Fair one cup (165 grams) of pineapple chunks holds the next nutrients:
- Vitamin C: 78.9 mgs (mg), 88% of the Everyday Worth (DV)
- Vitamin B6: 0.185 milligram, 11% of the DV
- Cu: 0.181 mg, 20% of the DV
- Potassium: 180 mg, 4% of the DV
- Mg: 19.8 mg, 5% of the DV
- Iron: 0.478 mg, 3% of the DV
This fruit is usually rich in vitamin C, which is important for immune system health, iron absorption, and growth and growth.
2. Contains Antioxidants
Pineapples are not only rich in nutrients then also contain antioxidants—molecules that help the body fight oxidative stress.
Oxidative stress is produced by an excess of free radicals, unstable molecules that damage cells.
Pineapples are mainly rich in antioxidants known as flavonoids and phenolic compounds. A study in rats showed that pineapple antioxidants may have cardioprotective effects, though human research is needed to confirm this. Moreover, many of the antioxidants in pineapple are bound, resulting in longer-lasting effects.
3. May Aid Digestion
You’ll often find pineapple served as a side dish with meat and poultry in countries like Brazil.
This fruit covers a group of digestive enzymes called bromelain, which can help digest meat.
Bromelain breaks down protein molecules, allowing the small intestine to absorb them more easily. Pineapples are also a good source of fibre, which supports digestive health.
4. May reduce your risk of cancer
Cancer is a chronic disease characterised by uncontrolled cell growth. Its progression is often linked to oxidative stress and chronic inflammation.
Some studies suggest that pineapple and its compounds—including bromelain—may reduce cancer risk by reducing oxidative stress and inflammation. However, more research in humans is needed to confirm its exact effects.
5. May boost immunity and suppress inflammation
Pineapple has been used in old medicine for centuries.
It covers a variety of vitamins, minerals, and enzymes—such as bromelain—that, when combined, may improve immunity and reduce inflammation.
However, more research is needed to support these findings.
6. May ease symptoms of arthritis
Arthritis moves more than 54 million adults in the United States. There are many types of arthritis, but most involve joint inflammation.
The anti-inflammatory properties of bromelain may provide pain relief for people who have inflammatory arthritis. A 2020 study found that supplements containing bromelain and other enzymes were as effective as conventional pain treatments for relieving lower back osteoarthritis.
7. May speed recovery later surgery or a strenuous workout
Intense bromelain, which is found in pineapple, may decrease the time it takes to recover from surgery or physical exercise.
While this fruit helps replenish carbohydrate stores after exercise, some of its benefits can also be attributed to bromelain’s anti-inflammatory properties.
Several studies have shown that bromelain can decrease swelling, inflammation, bruising, and pain that often occur after surgery, including dental and skin procedures. It may also reduce markers of inflammation.
However, these studies used supplements containing high doses of bromelain, so it remains unclear whether simply eating pineapple would produce the same effect.
8. Easy to add to your diet
Pineapples are sweet, convenient, and easy to include into your diet.
Fresh pineapple is readily available at many supermarkets and markets, even when it’s not in season. You can also buy it canned, dried, or frozen year-round.
You can enjoy pineapple on its own, or add it to smoothies, salads, or homemade pizzas. Here are some fun recipe ideas featuring pineapple:
- Breakfast: Smoothie with pineapple, blueberries, and Greek yoghurt
- Salad: Tropical grilled chicken, almonds, blueberries, and pineapple served with lettuce or other leafy greens
- Lunch: Homemade Hawaiian burgers (beef patties topped with pineapple slices)
- Dinner: Pineapple fried rice with seitan
- Dessert: Homemade pineapple whip (frozen pineapple pieces mixed with a little coconut milk and a dash of lemon juice)
Are here any health risks to eating pineapple?
Pineapple is not a common allergen. Its consumption is considered very low risk, unless you have a known allergy to pineapple. In that case, you should avoid pineapple and its juice. However, even for people without allergies or diabetes, eating too much pineapple—more than a few servings a day—may have adverse effects.
People who are sensitive to bromelain may experience a burning sensation on the tongue, itching, or nausea; however, these issues are anecdotal and have not been scientifically studied.
Some say that eating too much raw pineapple can cause stomach pain, nausea, and diarrhoea. Again, this has not been studied, but it is best to choose ripe pineapple. The flesh should be bright to medium yellow.
Frequently Asked Questions
Does eating pineapple burn belly fat?
A study found that daily pineapple consumption reduced weight gain in pests fed a high-cholesterol diet. However, more research in humans is needed to determine whether pineapple burns belly fat.
What are the benefits of pineapple for women?
Pineapple may have protective effects against breast cancer. However, more research is needed to approve this.
Is pineapple high in sugar?
One cup (165 grams) of pineapple covers 16.3 g of sugar. This is extra than one cup (165 g) of strawberries—which contain about 8 g of sugar—and more than the same amount of Navel oranges, which contain 14.1 g of sugar. However, it contains less sugar than the same amount of ripe banana, which covers about 26 g of sugar.
What should you do if your tongue hurts after eating pineapple?
Due to the enzyme bromelain, you may experience a slight boiling sensation on your tongue and in your mouth after eating pineapple. You can sip water or gargle to help the sensation subside.
However, an itchy mouth could be due to a pineapple allergy. If you have this allergy, you may need medical attention if your symptoms worsen or if you experience worrying signs, such as difficulty breathing or swelling.
Otherwise, consider getting an allergy test to fix if you are allergic to pineapple.
How many calories are in a pineapple?
One cup (165 g) of pineapple covers 82.5 calories.
Conclusion
Pineapple is delicious, versatile, and packed with many nutrients and antioxidants.
Its nutrients and compounds have been linked to a diversity of health benefits, including improved digestion, reduced cancer risk, and relief from osteoarthritis. However, more research is needed on this aspect. You can eat this fruit blended, grilled, sautéed, or fresh—either on its own or in a variety of dishes.