The pineapple (Ananas comosus) is a tropical fruit that is both delicious and healthy. It's high in minerals, antioxidants, and other beneficial elements like enzymes that fight inflammation and disease. Baked, grilled, or freshly cut, it's a popular dish.
It was named from its similarity to a pine cone by early European settlers (1).
Pineapple and its components have been associated to improved digestion, immunity, and surgical recovery.
The health advantages of pineapple are listed below.1. Nutrient-dense
Pineapples are low in calories but high in nutrients. The following nutrients are found in 1 cup (165 grams) of pineapple chunks (2Trusted Source):
calorie count: 83
1.7 g fat
1 gram of protein
21.6 grams of carbs
2.3 g fiber
88 percent of the Daily Value in Vitamin C (DV)
Manganese: 109 percent of daily value
11 percent of daily value for vitamin B6
Copper: 20% of DV
Thiamine: 11% of DV
Folate: 7% of DV
Potassium: 4% of DV
Magnesium: 5% of DV
Niacin: 5% of DV
Pantothenic acid: 7% of DV
Riboflavin: 4% of DV
Iron: 3% of DV
Phosphorus, zinc, calcium, and vitamins A and K are all found in trace levels in pineapples.
This fruit is especially high in vitamin C and manganese, as you can see. Vitamin C is required for immunological health, iron absorption, and growth and development, whereas manganese is an antioxidant that supports in growth and metabolism (3Trusted Source, 4Trusted Source).
Antioxidants assist your body avoid oxidation, which can lead to cancer and other chronic diseases (5Trusted Source).
Other micronutrients included in pineapples, such as copper, thiamine, and vitamin B6, are necessary for a healthy metabolism (6Trusted Source, 7Trusted Source, 8Trusted Source).
SUMMARY
Pineapples are high in vitamin C and manganese, among other vitamins and minerals.
2. Contains disease-fighting antioxidants
Pineapples are not only rich in nutrients but also loaded with antioxidants — molecules that help your body ward off oxidative stress.
Oxidative stress is caused by an abundance of free radicals, unstable molecules that cause cell damage often linked to chronic inflammation, weakened immune health, heart disease, diabetes, and certain cancers (5Trusted Source, 9Trusted Source, 10Trusted Source).
Pineapples are especially rich in antioxidants called flavonoids and phenolic compounds. Two rat studies show that pineapple’s antioxidants may have heart-protective effects, though human research is lacking (9Trusted Source, 10Trusted Source).
What’s more, many of the antioxidants in pineapple are considered bound antioxidants, meaning that they produce longer-lasting effects (10Trusted Source, 11Trusted Source).
SUMMARY
Pineapples are a rich source of antioxidants that may reduce your risk of ailments such as heart disease, diabetes, and certain cancers.
3. It is possible that it will help with digestion.
In nations such as Brazil, pineapple is frequently eaten with meat and chicken.
Bromelain, a family of digestive enzymes found in this fruit, may help with meat digestion (12Trusted Source).
Bromelain is a protease that deconstructs protein molecules into their constituent amino acids and short peptides (13Trusted Source, 14Trusted Source).
Your small intestine can more easily absorb protein molecules once they've been broken down. This is particularly beneficial for patients who suffer from pancreatic insufficiency, a condition in which the pancreas is unable to produce adequate digestive enzymes (15Trusted Source).
Due to its capacity to break down tough meat proteins, bromelain is also commonly employed as a commercial meat tenderizer (15Trusted Source).
Bromelain was discovered to lower inflammatory markers in digestive tissue in a test tube study, albeit more research is needed (16Trusted Source).
Pineapples are also high in fiber, which is beneficial to digestion (2Trusted Source).
SUMMARY
Bromelain is a family of digestive enzymes found in pineapples that may improve digestion by breaking down protein.
4. Cancer risk may be reduced.
Cancer is a chronic condition in which cells grow out of control. Oxidative stress and chronic inflammation are usually associated to its advancement (17Trusted Source).Pineapple and its components, such as bromelain, have been shown in several studies to reduce cancer risk by reducing oxidative stress and inflammation (10Trusted Source, 11Trusted Source, 12Trusted Source, 15Trusted Source).
Bromelain may also aid in the treatment of cancer that has already established, according to some research (18Trusted Source, 19Trusted Source, 20Trusted Source).
Bromelain, for example, inhibited breast cancer cell growth and induced cell death in one test tube investigation, whereas bromelain increased the benefits of anticancer therapy in a mouse trial (19Trusted Source, 20Trusted Source).
For cutaneous, colorectal, and bile duct tumors, other test-tube investigations have yielded comparable results (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).
Bromelain may also activate the immune system to create chemicals that help white blood cells block cancer cell growth and eliminate cancer cells, according to previous test-tube and animal research (25Trusted Source).
Bromelain levels in pineapple are lower than in supplements.
Although data on the use of oral enzymes like bromelain with cancer treatment is divided, one assessment of human studies indicated no benefit (26Trusted Source, 27Trusted Source).
More human study is required on the whole (28Trusted Source).
SUMMARY
Pineapple includes anticancer chemicals like bromelain, but additional human research is needed.
5. May help to enhance immunity and reduce inflammation.
For millennia, pineapples have been utilized in traditional medicine (1, 15Trusted Source).They include a wide range of vitamins, minerals, and enzymes like bromelain, which may help to boost immunity and reduce inflammation when taken together (12Trusted Source, 28Trusted Source).
In a previous 9-day research, 98 healthy children were given either no pineapple, 1 cup (140 grams), or 2 cups (280 grams) of pineapple daily (29Trusted Source).
Pineapple eaters had a decreased incidence of both viral and bacterial illnesses. Furthermore, the youngsters who consumed the most of this fruit had nearly four times as many disease-fighting white blood cells as the others (29Trusted Source).
In a 30-day study of 40 persons with chronic sinusitis, those who took a 500-mg bromelain supplement recovered much faster than the control group (30Trusted Source).
Furthermore, studies have indicated that bromelain can help the immune system by lowering inflammation indicators (12Trusted Source, 15Trusted Source, 31Trusted Source).
Furthermore, preliminary test-tube studies have discovered that bromelain supplements, alone or in conjunction with other chemicals, may help lessen COVID-19 symptoms and halt the disease's progression (12Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source).
Human research is still needed. It's important to remember that neither pineapple nor its chemicals can cure or prevent COVID-19 (12Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source).
SUMMARY
Pineapples have anti-inflammatory characteristics that may help your immune system work better.
6. May help with arthritis problems.
In the United States, arthritis affects around 54 million persons. There are many varieties of arthritis, but the majority of them include joint inflammation (35Trusted Source).Bromelain's anti-inflammatory qualities may help people with inflammatory arthritis feel better. Bromelain supplements were found to be equally beneficial as routine pain medication in alleviating osteoarthritis in the lower back in one investigation (28Trusted Source, 36Trusted Source, 37Trusted Source).
Another study found that a digestive enzyme supplement containing bromelain relieved pain as efficiently as standard arthritis medications in adults with osteoarthritis (38Trusted Source).
Furthermore, a test-tube investigation discovered that this chemical helped preserve cartilage tissue from deterioration and inflammation associated with osteoarthritis (39Trusted Source).
Nonetheless, further human study, not just on bromelain, is required.
SUMMARY
Pineapple's anti-inflammatory qualities may help reduce arthritic symptoms, but further human research are needed.
7. It may hasten healing following surgery or heavy activity.
Pineapple may help you recuperate faster following surgery or exercise (40Trusted Source).While this fruit aids in glucose replenishment after exercise, it also has anti-inflammatory qualities (2Trusted Source, 28Trusted Source).
Bromelain has been demonstrated in several studies to help reduce inflammation, edema, bruising, and pain following surgery, including dental and skin operations. It may also lower inflammatory indicators (40Trusted Source).
Bromelain appears to minimize discomfort, pain, and swelling following dental surgery, according to two studies (41Trusted Source, 42Trusted Source).
Furthermore, bromelain improved healing following surgical skin operations in 5 of 7 randomized controlled trials, according to one review. However, its application is controversial (43Trusted Source, 44Trusted Source).
Furthermore, proteases like bromelain may hasten muscle healing after severe exercise by lowering inflammation around injured muscle tissue (45Trusted Source, 46Trusted Source).
However, further research is required before this substance may be suggested for post-workout recuperation (46Trusted Source, 47Trusted Source, 48Trusted Source).
SUMMARY
Pineapple bromelain may help to minimize post-surgery inflammation, edema, and discomfort. Its anti-inflammatory characteristics may also help you recover after a workout.
8. Adding to your diet is simple.
Pineapples are delicious, versatile, and simple to incorporate into your diet.Even when it's not in season, fresh fruit may be found in many supermarkets and markets. It's available all year long in canned, dehydrated, and frozen form.
Pineapple can be eaten alone, in smoothies, salads, or homemade pizzas. Here are some tasty pineapple recipes:
Pineapple, blueberry, and Greek yogurt smoothie for breakfast
Tropical roast chicken salad with almonds, blueberries, and pineapple atop lettuce or other greens
Hawaiian burgers from scratch for lunch (beef burgers with a pineapple ring)
fried rice with pineapple and seitan for dinner
Pineapple whip from scratch (frozen pineapple chunks blended with a splash of coconut milk and a dash of lemon juice)
SUMMARY
Pineapple is delicious when eaten fresh, stir-fried, blended, or roasted. It's available year-round at most stores, canned, fresh, dehydrated, or frozen.
Is there any danger in eating pineapple?
Pineapples are not typically associated with allergies. Unless you have a confirmed pineapple allergy, eating them is considered very low risk. In that scenario, pineapple and pineapple extracts should be avoided.To keep their blood sugar constant, diabetics should watch their portion sizes (49Trusted Source).
Even in people who don't have a pineapple allergy or diabetes, consuming too much pineapple — more than a couple servings per day — might have unforeseen consequences.
Bromelain, for example, may influence blood coagulation. As a result, those on blood thinners should consume pineapple in moderation (50Trusted Source, 51Trusted Source, 52Trusted Source).
Bromelain sensitivity can cause tongue burning or itching, as well as nausea or diarrhea, while these adverse effects are only anecdotal and haven't been scientifically researched.
Some report that consuming a lot of unripe pineapple causes stomach discomfort, nausea, and diarrhea. Again, this hasn't been researched, but choosing ripe pineapple is always the best option. Light to medium golden flesh is preferred.
SUMMARY
Pineapple is generally considered to be safe, yet some people may be allergic to it. When eating pineapple, people with diabetes or who take blood thinners should watch their portion limits.
In conclusion, pineapples are tasty, versatile, and high in nutrients and antioxidants.
Their nutrients and chemicals have been linked to a variety of health advantages, including improved digestion, reduced cancer risk, and relief from osteoarthritis. Nonetheless, further human research is required.
This fruit can be eaten raw, blended, roasted, sautéed, or fresh — on its own or in a variety of cuisines.
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