By: Izuchukwu Ukandu
Pineapple (Ananas comosus) 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 4 impressive health benefits of pineapple.
- Loaded With Nutrients:
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 and has antioxidant properties.
- Contains Disease-Fighting Antioxidants:
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.
- Its Enzymes Can Ease Digestion:
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. Bromelain is also widely used as a commercial meat tenderizer due to its ability to break down tough meat proteins
4.May Boost Immunity and Suppress Inflammation:
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. It’s believed that these anti-inflammatory properties aid the immune system.
KINDLY NOTE:
Pineapples are delicious, low in calories and loaded with nutrients and antioxidants. Their nutrients and compounds have been linked to impressive health benefits, including improved digestion, a lower risk of cancer, improved immunity, relief of arthritis symptoms and improved recovery after surgery and strenuous exercise. Pineapples are also incredibly versatile and can be consumed in a variety of ways. To experience their health benefits, try incorporating pineapples into your diet.
