16 Impressive Health Benefits of Pineapple

1. Offers Adequate Nutrients

Pineapple is a delicious tropical fruit. A fresh piece of this fruit is low in calories and contains no saturated fats or cholesterol. Pineapple provides an excellent source of vital nutrients that are effective for the proper functioning of various body parts. Consuming 165 mL or one cup of fruit provides 88% of the RDI for vitamin C and 5% of the RDI for manganese.

Fiber and B vitamins are also abundantly found in pineapple. Fiber helps to maintain a healthy gut, whereas B vitamins make the body process energy from the food consumed.

2. Helps Relieve Congestion

It might be hard to believe that a sweet fruit like pineapple can treat colds, coughs, and congestion. Try using pineapple juice instead of regular cough syrup to reveal its effectiveness. The presence of the enzyme bromelain makes them far more helpful than over-the-counter medicines.

Bromelain helps fight infection and terminate bacteria with the help of its anti-inflammatory characteristics. The enzyme breaks down excess mucus and prevents it from forming. Drink pineapple juice or grill some for a side dish, or incorporate them in your salad to relieve congestion.

3. Cures Constipation and Irregular Bowel Movement

The potential enzyme found in pineapple helps collapse protein in the gut, which in turn assists in reducing constipation, gas, and bloating. Pineapple juice works as a natural laxative that can support better bowel movements.

Breaking down the protein molecules makes it easy for the small intestines to absorb and release effortlessly. This health benefit of pineapple is highly suitable for people with pancreatic insufficiency because their pancreas is incapable of making sufficient digestive enzymes. Also, being a rich fiber source, digestive health is naturally supported.

4. Enhances Immunity and Fights Inflammation

Not only is pineapple rich in nutrients, but it is also self-sufficient with antioxidants. Antioxidants such as beta-carotene and vitamin C can enhance immunity and fight against several diseases. Flavonoids and phenolic compounds are the two antioxidants most commonly found in pineapple.

The 88% of the DV of vitamin C from a single cup of pineapple also helps to boost immunity. Other than that, the nutrients, vitamins, minerals, and bromelain enzymes collectively support a healthy immune system by reducing inflammation. Frequent consumption keeps the body away from viral and bacterial infections.

5. Favorable for Oral Health

It is believed that eating pineapple might reinforce gums and maintain healthy teeth. One hundred grams of pineapple offers 13 grams of calcium. Calcium is a vital mineral needed to build and uphold robust bones. Almost all the calcium in the body is placed in the bones and teeth.

Bromelain even helps to preserve healthy and hygienic oral health. They have plaque-fighting skills that cleanse the teeth and also work as a natural stain remover. Plaque removal protects teeth from enamel building and dental caries. Vitamin C helps in wound healing after dental condition.

6. Rich Source of Vitamin C

Pineapple is an excellent source of vitamin C, containing more of it than an orange. Vitamin C is a powerful antioxidant that defends the cells from free radicals, a molecule released when food breaks down or comes in contact with tobacco, smoke, UV rays, and X-rays. Free radicals harm health and might be crucial in causing chronic diseases.

Vitamin C, abundantly found in most citrus foods, helps keep the body healthy. It maintains prompt skin by supplying blood to the cells. It helps with wound healing and strengthens bones and cartilage.

7. Quickens Muscle Recovery after Surgery or Rigorous Exercise

Pineapple helps speed up the recovery process after surgery or extensive exercise. These fruits help to ease digestion by not letting carbs store, but some advantages are derived from the enzyme bromelain.

Bromelain probably subsides the inflammation, swelling, bruising, and pain caused by surgery, which might be from dental, skin, or any other procedure.  It may decrease the markers of inflammation. Moreover, muscles might recover swiftly with bromelain. Muscle fatigue due to intense exercise normally takes a pretty good time to recover, but it might be swift with pineapple.

8. Supports Hair Health

With its richness in vitamin C and several other vital nutrients, pineapple helps promote hair growth. Vitamin C provides an additional layer of shine and silk to the hair. Bromelain, on the other hand, with its anti-inflammatory properties, protects against hair itchiness, dandruff, and other scalp issues.

When the scalp is healthy, it roots healthy and smooth hair. The tasty fruit can even prevent hair loss. With the combination of vitamin C and bromelain, hair fall reduces, which results in more hair.

9. Contains Anti-Ageing properties

As we age, our skin loses its elasticity, and wrinkles develop. The elasticity of the skin is maintained by collagen. With time, collagen production becomes slow and may stop at a certain time. Pineapple can delay the cells from dying. Its high source of vitamin C and antioxidants immensely contributes to healthy and smooth skin.

Someone with acne-prone skin could benefit from pineapple juice, as it rejuvenates the skin and makes it appear fresh and clean. The fluid can also treat sunburn, uneven skin tone, and acne. Moreover, the skin will feel hydrated.

10. Improves Vision and Eye Health

This colorful fruit not only provides a treat to your mouth but supports optimal vision. The rich antioxidants, vitamins, minerals, and enzymes make pineapple a superfood that can fight the risk of sight loss conditions, including retinitis pigmentosa and macular degeneration. It slows down the development of these conditions.

Therefore, pineapple can be incorporated into the diet to improve eyesight. You can consume them in different ways, either as a breakfast, snack, or lunch; they always surprise you.

11. Perhaps comfort symptoms of Arthritis

Pineapple also assists in reducing joint pain. Bromelain is an overall enzyme useful for various ailments. Bromelain found in pineapple juice undoubtedly uplifts the body’s abilities to fight pain and reduce swelling. It is a great pain reliever for people who have osteoporosis. Moreover, it can ease the inflammation linked with rheumatoid arthritis.

Arthritis means joint inflammation. Vitamin C combined with bromelain can diminish the pain and swelling in osteoporosis and rheumatoid arthritis. Three to four doses of 40 mg bromelain or two normal pineapple slices must be adequate to control inflammation.

12. Minimizes Period Cramps

Eating anti-inflammatory food during a period can be soothing as it helps promote blood flow and relax the uterus. Someone who suffers from strong fatigue and cramps must consume pineapple during periods. Bromelain enzyme relaxes contracted muscles and makes period days easy.

Some other foods that can help minimize period cramps are berries, tomatoes, leafy vegetables, almonds, walnuts, salmon, and spices such as turmeric. Period pain can be tough for some, so people must resort to medications to make it easier. Next time, give pineapple a try.

13. May Aid in Weight Loss

By supporting a swift bowel movement and by boosting the immune system, pineapple may help in the weight loss journey. Obesity has been a common factor in today’s world. Due to massive reliance on street foods, the body cannot help but accumulate fat and store it. This then results in many chronic disorders.

Pineapple is fiber-rich, providing 2.3 grams per 100 grams of pineapple. Foods high in fiber naturally keep you full and reduce the craving for unwanted sugar. This way, you reduce your calorie intake and ultimately lose weight.

14. Stress Buster and Prompt Energizer

Pineapple contains tryptophan, an amino acid that supports the body to produce serotonin.  Serotonin is a happy hormone that regulates mood functioning. Consuming tryptophan food helps to regulate mood and, importantly, release stress.

Moreover, vitamin C guards the brain against unusual oxidative stress and reduces anxiety. Food rich in vitamin C naturally uplifts the body’s fighting mechanism and reduces pressure. Ultimately, pineapple prompts energy by diminishing stress and releasing happy hormones. Some other foods that boost serotonin are kiwi, bananas, plums, and cherries.

15. Helps to Lessen the Risk of Hypertension

Hypertension or high blood pressure is caused when the pressure in the blood vessel exceeds 140/90 mmHg. A common illness might lead to chronic disease if left untreated. It may cause stroke, heart attack, kidney damage, and more.

Someone with high blood pressure should consider adding pineapple to their regular diet. It contains high potassium and low sodium, which may regulate blood pressure and make you feel calm. This might be the best and the cheapest way to control blood pressure levels. Although concrete proof lacks in this regard.

16. Decreases the Risk of Cancer

Several studies have linked bromelain, an enzyme highly found in pineapple, with reduced cancer risk. Bromelain reduces oxidative stress and inflammation, an important aspect of cancer growth. Oxidative stress occurs when there is a disturbance between the development and storage of oxygen-reactive species in the cells and tissues.

Bromelain is a combination of enzymes with several advantages. It is a beneficial compound found in pineapple. One study shows that bromelain in pineapple helped reduce the enlargement of breast cancer cells and resulted in cell death.

What Nutrients Make Pineapple So Healthy?

A protein-digesting enzyme, Bromelain, widely available in the fruit, stem, and juice of the pineapple plant, is the main reason for pineapple being so healthy. Besides, the impressive nutritional profile of pineapple makes it a healthy food.

Here is a nutritional breakdown of 100 grams of raw pineapple as per the U.S. Department of Agriculture.

• Calories: 50 kcal
• Fat: 0.12g
• Protein: 0.54g
• Carbs: 13.1g
• Sugar: 9.85g
• Fiber: 1.4g
• Vitamin C: 47.8mg
• Manganese: 0.927mg
• Folate: 18mg
• Copper: 0.11mg
• Sodium: 1mg
• Calcium: 13mg
• Potassium: 109mg
• Magnesium: 12mg
• Selenium: 0.1mg
• Tryptophan: 0.005g
• Niacin: 0.5mg

Different Ways of Incorporating Pineapple to Diet

Pineapple can be easily added to the diet without much hassle. You can find this fresh tropical food almost everywhere, even when out of season. They are available in the form of canned and frozen throughout the year.

Here are some of the easy and creative ways to incorporate pineapple into the diet:

• Rich protein beef burger with pineapple rings.
• Satisfying dinner with pineapple fried rice and seitan or tofu.
• Nutritional smoothie out of pineapple, berry, and Greek Yogurt for breakfast.
• Prepare a fresh Salsa using chopped pineapple, bell pepper, cilantro, onions, and lime.
• For the dessert, make pineapple whipped cream using coconut milk, lemon, and pineapple chunks.
• Enjoy a vibrant salad with pineapple, green herbs, chopped roasted chicken, some nuts, and season with some sauce.

Some other uses of Pineapple:

• Use it as a facemask, combined with coconut oil.
• Apply fresh pineapple puree and olive oil to the scalp and dry ends, for smooth, and silky texture.

Potential Risks

Pineapple does not possess many health risks. Cases of people being highly allergic to pineapple are less heard of. However, some of those who are allergic should be aware of the fruit and its extracts.

Some probable risks associated with pineapple are:

• Pineapple allergy may develop hives and rashes.
• Consuming a heavy dose of pineapple might cause accidental effects.
• A few illustrations state that unripe pineapples cause upset stomachs.
• Bromelain might cause skin irritation, rashes, itching, nausea, or diarrhea.
• Someone who intakes blood thinning medication must eat pineapple in control, as bromelain is used to treat blood clotting.