Pineapples are tropical fruit that are rich in vitamins, enzymes and antioxidents. They may help boost the immune system, build strong bones and aid indigestion. Also, despite their sweetness, pineapples are low in calories.
The fruit is actually made of many individual berries that fuse together around a central core. Each pineapple scale is an individual berry.
Pineapples’ nutritional benefits are as fascinating as their anatomy. “Pineapples contain high amounts of vitamin C and manganese,” said San Diego-based nutritionist Laura Flores. These tropical treats are also a good way to get important dietary fiber and bromelain (an enzyme).
“As well as having high amounts of manganese, which is important for antioxidant defenses, pineapples also contain high amounts of thiamin, a B vitamin that is involved in energy production,” Flores said.
For all its sweetness, one cup of pineapple chunks contains only 82 calories. Pineapples are also fat-free, cholesterol-free and low in sodium. Not surprisingly, they do contain sugar, with 16 grams per cup.
Health benefits
Immune system support
Pineapple contains all of the recommended daily value of vitamin C, according to the FDA. Vitamin C is a primary water-soluble antioxidant that fights cell damage, thus making vitamin C a helpful fighter against problems such as heart disease and joint pain.
Bone strength
Pineapple may help you keep standing tall and strong. The fruit contains nearly 75 percent of the daily-recommended value of the mineral manganese, which is essential in developing strong bones and connective tissue. One 1994 study suggested that manganese, along with other trace minerals, may be helpful in preventing osteoporosis in post-menopausal women.
Eye health
Pineapples can help reduce the risk of macular degeneration, a disease that affects the eyes as people age, due in part to high amount of vitamin C and the antioxidants it contains.
Digestion
Like many other fruits and vegetables, pineapple contains dietary fiber, which is essential in keeping you regular and in keeping your intestines healthy. But unlike other fruits and veggies, pineapple contains significant amounts of bromelain, an enzyme that breaks down protein.
Anti-Inflammatory benefits
Due to a complex mixture of substances that can be extracted from the core of pineapple, well known as bromelain, pineapples can help reduce severe inflammation and also tumor growth. A variety of studies have indicated that bromelain may be helpful in treating osteoarthritis.
Excessive inflammation is often associated with cancer, and according to the Memorial Sloan Kettering Cancer Center, bromelain and other proteolytic enzymes have been shown to increase the survival rates of animals with various tumors.
Blood clot reduction
Flores noted that because of their bromelain levels, pineapples can help reduce excessive coagulation of the blood. This makes pineapple a good snack for frequent fliers and others at risk for blood clots.
Common cold and sinus inflammation
In addition to having lots of vitamin C, pineapple’s bromelain may help reduce mucus in the throat and nose. So if your cold has you coughing, try pineapple chunks. Those with allergies may want to consider incorporating pineapple into their diets more regularly to reduce long term sinus mucus.
Health risks
“Because pineapple is a great meat tenderizer, eating too much can result in tenderness of the mouth, including the lips, tongue and cheeks,” Flores said. “But, [it] should resolve itself within a few hours.” If it does not, or if you experience a rash, hives or breathing difficulties, you should seek a medical help immediately. You could have a pineapple allergy.
Flores pointed out a possible negative to pineapple’s high levels of vitamin C. “Because of the high amount of vitamin C that pineapples contain, consuming large quantities may induce diarrhea, nausea, vomiting, abdominal pain or heart burn,” she said.
Additionally, extremely high amounts of bromelain can cause skin rashes, vomiting, diarrhea, and excessive menstrual bleeding, and can also interact with some medications. Those taking antibiotics, anticoagulants, blood thinners, anticonvulsants, barbiturates, benzodiazepines, insomnia druge and tricyclic antidepressants should be careful not to eat to much pineapple.
Eating unripe pineapple or drinking unripe pineapple juice is dangerous, and can lead to severe diarrhea and vomiting. Eating a great deal of pineapple cores can also cause fiber balls to form in the digestive tract.
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