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7 Impressive Health Benefits of Pineapple
Pineapple is an incredibly delicious and healthy tropical fruit.
It originated in South America, where early European explorers named it after its resemblance to a pinecone
This popular fruit is packed with nutrients, antioxidants and other helpful compounds, such as enzymes that can fight inflammation and disease.
Pineapple and its compounds have been linked to many health benefits, including aiding digestion, boosting immunity and speeding up recovery from surgery, among others.
Here are 8 impressive health benefits of pineapple.
Pineapples are low in calories but have an incredibly impressive nutrient profile.
One cup (5.8 ounces or 165 grams) of pineapple chunks contains the following:
- Calories: 82.5
- Fat: 1.7 grams
- Protein: 1 gram
- Carbs: 21.6 grams
- Fiber: 2.3 grams
- Vitamin C: 131% of the RDI
- 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
Pineapples also contain trace amounts of vitamins A and K, phosphorus, zinc and calcium.
They are especially rich in vitamin C and manganese, providing 131% and 76% of the daily recommendations, respectively.
Vitamin C is essential for growth and development, a healthy immune system and aiding the absorption of iron from the diet. Meanwhile, manganese is a naturally occurring mineral that aids growth, maintains a healthy metabolism.
Not only are pineapples rich in nutrients, they are also loaded with healthy antioxidants.
Antioxidants are molecules that help your body combat oxidative stress.
Oxidative stress is a state in which there are too many free radicals in the 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.
Pineapples are especially rich in antioxidants known as flavonoids and phenolic acids.
What’s more, many of the antioxidants in pineapple are bound. This allows the antioxidants to survive harsher conditions in the body and produce longer lasting effects.
Pineapples contain a group of digestive enzymes known as bromelain.
They function as proteases, which break down protein molecules into their building blocks, such as amino acids and small peptides.
Once protein molecules are broken down, they are more easily absorbed across the small intestine. This can be especially helpful for people with pancreatic insufficiency, a condition in which the pancreas cannot make enough digestive enzymes.
For example, one study showed that participants with pancreatic insufficiency experienced better digestion after taking a digestive enzyme supplement containing bromelain, compared to taking the same digestive enzyme supplement without bromelain.
Cancer is a chronic disease characterized by uncontrolled cell growth.
Its progression is commonly linked to oxidative stress and chronic inflammation.
Several studies have shown that pineapple and its compounds may reduce the risk of cancers. This is because they may minimize oxidative stress and reduce inflammation.
One of these compounds is the group of digestive enzymes called bromelain. Test-tube studies have shown that bromelain may also help fight cancer
Pineapples have been a part of traditional medicine for centuries.
They contain a wide variety of vitamins, minerals and enzymes like bromelain that may collectively boost immunity and suppress inflammation.
One nine-week study fed 98 healthy children either no pineapple, some pineapple (140g) or lots of pineapple (280g) daily to see if it boosted their immunity.
Children who ate pineapples had a significantly lower risk of both viral and bacterial infections. Also, children who ate the most pineapple had close to four times more disease-fighting white blood cells (granulocytes) than the other two groups.
Another study found that children with a sinus infection recovered significantly faster while taking a bromelain supplement, compared to a standard treatment or combination of the two.
Arthritis affects over 54 million adults in the US alone.
There are many types of arthritis, but most of them involve inflammation in the joints.
Since pineapples contain bromelain, which has anti-inflammatory properties, it’s commonly thought that they may provide pain relief for those with inflammatory arthritis.
In fact, research from as early as the 1960s shows that bromelain was used to relieve symptoms of rheumatoid arthritis, a type of arthritis that involves inflammation of the joints.
Eating pineapples may reduce the time it takes to recover from surgery or exercise.
This is largely due to the anti-inflammatory properties of bromelain.
Several studies have shown that bromelain may reduce the inflammation, swelling, bruising and pain that often occurs after surgery. It also seems to reduce markers of inflammation.
For example, one study showed that those who consumed bromelain before a dental surgery had significantly reduced pain and felt happier than people who did not. In fact, it appeared to provide a similar amount of relief as common anti-inflammatory medicines.
Strenuous exercise can also damage muscle tissue and cause surrounding inflammation. Affected muscles cannot produce as much force and are sore for up to three days.
Proteases like bromelain are believed to speed up the recovery of damage caused by strenuous exercise by reducing inflammation around the damaged muscle tissue
One study tested this theory by providing participants a digestive enzyme supplement that contained bromelain after 45 minutes of strenuous exercise on the treadmill. Those who took the supplement had less inflammation and maintained more strength afterward.
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