Pineapple (lat.Ananas comosus) is an incredibly tasty and healthy tropical fruit. Pineapples are thought to have originated in South America, where early European researchers named the pineapple in English pineapple for its resemblance to the pinecone pinecone.
This popular fruit is filled with nutrients, antioxidants, and other beneficial compounds, such as enzymes that can fight inflammation and diseases.
Pineapple and its compounds are associated with many health benefits, including helping digestion, boosting immunity, and speeding up recovery from surgery.
In the article, we will study the scientific facts about what is pineapple, the benefits and harms of women and men, its healing properties and calorie content, and whether dried and canned pineapples are useful.
Health benefits of pineapples
Below we will take a closer look at 8 impressive health benefits of the fruit in question.
1. Rich in nutrients
Pineapples have a low calorie but incredibly impressive nutrient profile.
One cup (165 grams) of pineapple slices contains:
Calories : 82.5 kcal
Fat : 1.7 g.
Protein : 1 gr.
Carbohydrates : 21.6 gr.
Fiber : 2.3 g
Vitamin C : 131%
Manganese : 76%
Vitamin B6 : 9%
Copper : 9% I
Thiamine : 9%
Folic Acid : 7%
Potassium : 5%
Magnesium : 5%
Niacin : 4%
Pantothenic Acid : 4%
Riboflavin : 3%
Iron : 3%
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 daily recommendations, respectively.
Vitamin C is essential for growth and development, a healthy immune system and helps the absorption of iron from the diet. Meanwhile, manganese is a natural mineral that promotes growth, supports a healthy metabolism and has antioxidant properties.
Pineapples are filled with a variety of vitamins and minerals. They are especially rich in vitamin C and manganese.
2. Contains antioxidants
Not only are pineapples rich in nutrients, they are also full of antioxidants.
Antioxidants are molecules that help your body fight oxidative stress. Oxidative stress is a condition in which there are too many free radicals in the body. These free radicals interact with the cells of the body and cause damage, which provokes chronic inflammation, a weakened immune system and many harmful diseases.
Pineapples are especially rich in antioxidants known as flavonoids and phenolic acids. Moreover, many antioxidants in the fruit are bound. This allows antioxidants to withstand more severe conditions in the body and give longer lasting effects.
Pineapples are a good source of antioxidants, which can reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Many antioxidants in pineapple are in bound form, so they can have a more prolonged beneficial effect on the health of women and men.
3. Pineapple enzymes can facilitate digestion
Pineapples contain a group of digestive enzymes known as bromelain. They function as proteases that break down protein molecules into their building blocks, such as amino acids and small peptides. Once the protein molecules are destroyed, they are more easily absorbed through the small intestine.
This can be especially useful for people with pancreatic insufficiency or pancreatitis – a condition in which the pancreas cannot produce enough digestive enzymes.
One study showed that participants with pancreatitis experienced better digestion after taking an enzyme supplement with bromelain compared to those taking enzymes without bromelain ( 1 ).
Pineapples contain bromelain, a group of digestive enzymes that breaks down proteins. This can help digestion, especially in people with pancreatic insufficiency.
4. Helps reduce cancer risk
Cancer is a chronic disease characterized by uncontrolled cell growth. Its progression is usually associated with oxidative stress and chronic inflammation.
Several studies have shown that pineapple and its compounds can reduce the risk of cancer. This is because they can minimize oxidative stress and reduce inflammation. One such compound is a group of digestive enzymes called bromelain.
In vitro studies have shown that bromelain can also help fight cancer ( 2 ). For example, two studies have proven that bromelain inhibits the growth of breast cancer cells and stimulates cell death ( 3 ). In addition to breast cancer, bromelain has been found to reduce the risk of developing cancer of the skin, bile duct, gastric system, and colon ( 4 ).
In vitro and animal studies have shown that bromelain can stimulate the immune system to produce molecules that make white blood cells more effective at inhibiting cancer cell growth and eliminating cancer cells ( 5 ).
However, pineapple contains much less bromelain than nutritional supplements. Before drawing any conclusions about the real benefits of fruit for cancer treatment, more human-based research is needed.
Pineapple contains compounds that reduce oxidative stress and inflammation – two factors that cause harm to health. The benefit of pineapple is the presence of the bromelain enzyme, which can stimulate the death of cancer cells and helps the function of white blood cells.
5. Enhancer immunity and suppresses inflammation
Pineapples are not only healthy fruits, but also have medicinal properties, for which they have been part of traditional medicine for centuries. They contain a large amount of vitamins, minerals and enzymes, such as the previously mentioned bromelain, which together can enhance immunity and suppress inflammation.
In one nine-week study, 98 healthy children consumed pineapple every day: the first group of 140 grams, the second of 280 grams, the third did not. The purpose of the study is to find out if pineapple is able to enhance immunity. Children who ate these fruits had a significantly lower risk of both viral and bacterial infections. In addition, children who ate 280 gr. fruits, had almost four times more white blood cells (granulocytes) than the other two groups ( 6 ).
Another study found that children with an infection that causes sinusitis recover much faster with bromelain compared to standard treatment or a combination of the two ( 7 ). Moreover, studies have shown that bromelain can reduce markers of inflammation ( 7 ).
It is believed that these anti-inflammatory properties of pineapple benefit a person’s health, namely his immune system.
Pineapples have anti-inflammatory properties that can stimulate the immune system.
6. Relieve arthritis symptoms
Arthritis affects millions of people around the world, both women and men. There are many types of arthritis, but most of them are associated with inflammation in the joints. Since pineapples contain bromelain, which has anti-inflammatory properties, it is generally believed that their use can relieve pain in individuals with inflammatory arthritis.
In fact, studies back in the 1960s show that bromelain was used to alleviate the symptoms of rheumatoid arthritis, such as arthritis, which involves inflammation of the joints ( 8 ).
Several recent studies have examined the efficacy of bromelain for the treatment of arthritis. One study in patients with osteoarthritis showed that taking a digestive enzyme supplement containing bromelain helped relieve pain as effectively as conventional arthritis medications such as diclofenac ( 9 ). In addition, one review analyzed the ability of bromelain to treat osteoarthritis. He concluded that bromelain has the potential to relieve symptoms of arthritis, especially in the short term ( 10 ).
However, it is unclear whether bromelain in pineapple can be a long-term treatment for symptoms of arthritis. Longer studies are needed before recommending bromelain to relieve symptoms of arthritis.
The pineapple’s anti-inflammatory properties can provide short-term relief of symptoms in people with common types of arthritis.
7. Accelerate recovery after surgery or heavy physical exertion
Eating pineapples can reduce the time needed to recover from surgery or exercise. This is largely due to the anti-inflammatory properties of bromelain. Several studies have shown that bromelain reduces the inflammation, swelling, bruising, and pain that often occurs after surgery. It also reduces markers of inflammation.
For example, one study found that those who consumed bromelain before a dental operation significantly reduced pain and felt happier than people who did not. In fact, bromelain provided the same relief as conventional anti-inflammatory drugs ( 11 ).
Severe physical activity damages muscle tissue and causes inflammation in the surrounding tissues of the body. Affected muscles cannot develop as much strength and hurt for up to three days. It is believed that proteases, such as bromelain, accelerate the repair of damage caused by intense exercise, reducing inflammation around damaged muscle tissue. In one study, this theory was tested by providing participants with a digestive supplement with bromelain after 45 minutes of strenuous exercise on the treadmill. Those who took the food supplement had less inflammation and retained more strength after exercise ( 12 ).
Several other studies have shown that bromelain can accelerate recovery from damage to muscle tissue or ligaments ( 13 ).
Pineapple bromelain reduces the inflammation, swelling, bruising, and pain that occurs after surgery. The anti-inflammatory properties of bromelinan can also contribute to recovery after intense physical exertion by reducing tissue inflammation.
8. Delicious fruits and easy to add to your diet.
Pineapples are sweet, comfortable and easy to incorporate into your diet. They are available year-round in many supermarkets. They can be purchased fresh, canned or dried.
You can enjoy them as an independent fruit or mix them into cocktails or smoothies, add to salads or homemade pizza.
Pineapples are delicious, affordable and easy to add to your diet.
Pineapple health hazards and special instructions
Pineapples can not only benefit human health, in excessive quantities the fruit can be harmful.
Pineapple contains a large amount of vitamin C. The use of over-doses of this vitamin is usually quite safe because it is a water-soluble vitamin and any excess is excreted through the urine. But keep in mind that high doses of vitamin C can cause diarrhea, nausea, vomiting, heartburn, abdominal pain, insomnia, and headaches.
You should also be aware that bromelain in pineapple may interact with certain medications, including: blood thinners, medications for insomnia and depression.
Typically, these fruits do not cause food allergies and therefore are allowed to be consumed during pregnancy and breastfeeding in moderation. By the way, these fruits can even be considered a cure for allergies, because bromelain is often part of anti-allergic food additives.
In women’s forums on the Internet, you can find a lot of information that pineapple or juice from this fruit can increase the thickness of the endometrium – the tissue of the inner wall of the uterus. Note that this is nothing more than a myth.
How much pineapple can you eat per day
To get all the richness of pineapple’s nutrients, an adult needs only one half of fresh fruit per day. For children under 7 years old will be enough a couple of pieces.
So, we examined questions about what kind of nutritional compounds does pineapple have, the benefits and harms to the health of women and men. To summarize:
- Pineapples are a wonderful fruit that has a low calorie content and a rich profile of nutrients and antioxidants.
- Pineapple nutrients and compounds have impressive health benefits, including helping digestion, lowering the risk of cancer, improving immunity, relieving arthritis symptoms, and recovering from surgery and intense exercise.
- Pineapples are also incredibly versatile and can be consumed in a variety of ways. To experience their health benefits, try including these fruits in your diet.