Pineapple is more than just a delicious tropical fruit – it offers significant health benefits and is a great source of vitamin C, B vitamins, fibre, and minerals like manganese.
1. Pineapple Is a Fruit Rich in Vitamin C
“The standout nutrient in pineapple is vitamin C, which supports the immune system and provides antioxidant benefits,” says Jackie Newgent, RDN, a culinary nutritionist and the author of The All-Natural Diabetes Cookbook. One cup of pineapple contains 78.9 milligrams (mg) of vitamin C, according to the U.S. Department of Agriculture (USDA). That’s more than the recommended dietary allowance for adult women (which is 75 mg per day) and close to the recommendation for men (90 mg per day), according to MedlinePlus.
Vitamin C is important because it encourages growth and healing around the body, such as promoting collagen formation for healthy skin, and it plays a role in everything from wound repair to iron absorption.
2. Eating Pineapple May Enhance Your Weight Loss
You may have heard that pineapple can lead to increased metabolism and weight loss. There isn’t a whole lot of evidence to back up that claim, though research on animals has found that pineapple juice may help decrease fat formation and increase fat breakdown. More studies in humans are needed to confirm that result though.
But even if it doesn’t have a significant effect on your metabolism, it’s a good snack choice because it (like other fruits) is low in calories, high in important vitamins and minerals, and does not include saturated fats or trans fats, Andrews says. “There is no specific fruit or vegetable that directly causes weight loss, but they’ll help fill you up without packing in calories,” Andrews says. “So people tend to eat fewer calories overall if they consume several cups of fruit and vegetables each day as part of a well-balanced diet.”
You may also find that the fruit satisfies your sweet tooth. “Pineapple is lower in calories than other sweet treats, so if you enjoy a serving of pineapple versus an ice cream, you may consume fewer calories and, in turn, lose weight,” says Colleen Christensen, RD, a dietitian based in Grand Rapids, Michigan. Pineapple also delivers some fibre (2.3 grams in 1 cup, per the USDA), which can help control blood sugar level and eat less because it keeps you feeling full, according to the Mayo Clinic. In fact, research from 2022 showed that increased fibre intake was associated with reduced body weight and body fat percentage.
3. Eating Pineapple May Aid Your Digestion
Pineapple contains bromelain, a mix of enzymes that studies have shown can reduce inflammation and nasal swelling, as well as aid in the healing of wounds and burns, according to the NCCIH. It’s also been linked to helping improve digestion and has historically been used in Central and South American countries to treat digestive disorders. One study found that the bromelain in pineapple may help reduce the effects of diarrhoea.
4. The Manganese in Pineapple Promotes Healthy Bones
Along with calcium, the trace mineral manganese is essential for maintaining strong bones, according to the University of Rochester Medical Center. Pineapple is one of the top food sources of the mineral, according to Oregon State University – a single cup of pineapple contains about 76 percent of the recommended daily value of manganese. Manganese may help stave off osteoporosis and improve overall bone and mineral density, according to Oregon State University.
5. Pineapple Is Packed With Disease-Fighting Antioxidants
One study on pineapples grown in China found the fruit to be a great source of antioxidants, specifically phenolics, flavonoids, and vitamin C. “Antioxidants are compounds in food that may help fight inflammation and free radicals in the body,” Knott says. According to the NCCIH, free radicals are molecules that can cause cellular damage and lead to health issues, including heart disease, type 2 diabetes, Alzheimer’s disease, and eye problems. Filling up on antioxidant-rich foods like pineapple can play a role in countering those risks.
6. Pineapple Has Cancer-Fighting Properties
Cancer occurs when abnormal cells in the body multiply and take over the healthy tissue, according to the Mayo Clinic. While there’s no guaranteed way to prevent cancer, experts suggest eating a healthy diet – ideally one that’s high in antioxidants, which you can source through pineapple, to help fight off free radicals – to reduce your risk, according to Stanford Medicine. One study found that diets and blood concentrations high in antioxidants were associated with a lower risk of cancer.
7. Pineapple Fits in an Anti-Inflammatory Diet
Too much inflammation can lead to many diseases, including coronary artery disease, diabetes, cancer, and Alzheimer’s, according to Harvard Health Publishing. Thankfully, a diet rich in anti-inflammatory foods, such as pineapple, can help reduce the amount of inflammation in the body. According to research, pineapple’s bromelain content is the reason for its anti-inflammatory properties.
8. Pineapple’s Nutrient Profile Means the Fruit Can Help Boost Immunity
You may want to reach for pineapple the next time you’re battling a cold. One study found that children who consumed canned pineapple had fewer viral and bacterial infections compared to children who did not consume it over the nine-week study period. The researchers concluded that eating one to two cans (140 to 280 grams) of pineapple daily may reduce the likelihood of an infection or at least shorten its duration.
SOURCE: Everyday Health