Pineapple: 8 Health Benefits and Best Ways to Eat It

From aiding digestion to improving immunity, pineapple has many health benefits. This fruit is rich in vitamin C, minerals and antioxidants and is useful in fighting cancer as well as improving skin quality. Pineapple can be enjoyed in its raw form, as a fruit, it can be roasted, grilled and baked. It is a great addition to many salads, stir-fries, tacos, skewers, and pizza. Read on to know more about the benefits of pineapple, how to cut a pineapple and the best time to eat it.

Nutritional information of pineapple

According to the US Food and Drug Administration, one cup of pineapple or 165 grams of the fruit provides the following nutrients.

Calories: 82.5 kcal
Fat: 0.198 grams (g)
Protein: 0.891 g
Carbohydrates: 21.6 g
Fiber: 2.31 g
Vitamin C: 78.9 milligrams (mg),
Manganese: 1.53 mg
Vitamin B6: 0.185 mg
Copper: 0.181 mg
Thiamine: 0.13 mg
Folate: 29.7 micrograms (mcg)
Potassium: 180 mg
Magnesium: 19.8 mg
Niacin: 0.825 mg
Pantothenic Acid: 0.351 mg
Riboflavin: 0.053 mg
Iron: 0.478 mg

Benefits of pineapple

Eating pineapple can prove to be very healthy as it comes with many benefits!

1. Full of vitamins and minerals

The biggest benefit of pineapples is that it is full of vitamins and minerals that are essential for the daily functioning of the body. One cup of pineapple provides 88 percent of the daily requirement for vitamin C and 109 percent of the daily requirement for manganese. Pineapples contain significant amounts of fiber, potassium and calcium, research has published International Journal of Nutrition and Food Sciences,

Also read

2. Pineapple contains antioxidants

One of the main benefits of pineapple is that it contains antioxidants. It keeps away the imbalance of free radicals and antioxidants, oxidative stress in the body. Oxidative stress causes inflammation in the body, a weakened immune system and high sugar. Pineapples contain flavonoids and phenols. A rat study, conducted in Nutrition & MetabolismPineapple consumption has been shown to reduce cardiac oxidative stress as well as inflammation.

3. Helps digestion

Another pineapple benefit is that it aids digestion, thanks to digestive enzymes called bromelains. This study published that these help in easy digestion of meat Molecules, in addition, thanks to the amount of minerals and vitamins in pineapple, it helps maintain a balanced diet. Pineapple also helps in weight loss.

4. Rich in fiber

Pineapple is a great source of fiber. It helps in adding bulk to the stool and eases bowel movement thus reducing constipation. A Nutrients Studies have shown that pineapple is good for treating chronic constipation.

5. May prevent cancer

Consumption of pineapple can prevent cancer, as many cancers are caused by oxidative stress. The presence of bromelain in pineapple reduces this risk by reducing oxidative stress. This enzyme has anti-cancer properties. It is also used to treat cancer, says the study, published in the journal Nutrients.

6. Can strengthen immunity

One of the biggest benefits of pineapple is that it works on your immune system by reducing inflammation in the body. A study published in Nutrition and metabolism, observed the effect of pineapple consumption on children. The 98 participants were divided into three groups; One group was given no canned pineapple, one group was given one cup of canned pineapple, and a third group was given two cups of canned pineapple for nine days in 98 children. A lower risk of bacterial and viral infections was observed in the group that consumed pineapple juice.

7. May provide pain relief

Pineapple can also relieve pain due to its anti-inflammatory properties. A study published in Foods, states that pineapple is good for curing pain caused by arthritis. It also helps reduce back pain in osteoarthritis. Pineapple also helps reduce period pain and should be eaten during the first three days of your period.

8. Promotes healthy skin

Pineapple makes your skin glow, thanks to the vitamin C it contains. A study, published National Institutes of Health, claims that pineapples can reduce wrinkles due to their antioxidants. It also helps to reduce skin damage and improve skin texture.

How to cut a pineapple?

Harvesting a pineapple is a tough job. But here is a very easy way to do it.

• Cut off the pineapple and the bottom to cut the pineapple.
• Cut the pineapple in half and let both halves stand on the cuts. Now, slice it into two parts.
• Mark the core, the lightest section, in the center of the pineapple. Separate it from the rest of the fruit.
• Slice each quarter into more pieces. Cut the pineapple crosswise so that you have small pieces of skin.
• Now, run the knife along the skin to separate it from the fruit.

How can you tell when a pineapple is ripe?

Wondering if your pineapple is ready to taste? The easiest way to tell if a pineapple is ripe is for it to be golden, not green. Also, the lower end of the fruit has a sweet smell. Try to squeeze it. If you squeeze an apple a little, it is ripe; If you squeeze a lot, it’s ripe, and if you can’t squeeze at all, it’s not ripe yet.

How to add pineapple to your diet

There are many ways to include pineapples in your daily diet. You can also add it to fruit salads or fruit smoothies. Alternatively, pineapples can be grilled and served with barbecue chicken or nachos. You can also roast it and serve it with some sweet potatoes. Adding pineapple to bread and grilling can also make a sweet and savory sandwich. You can increase the flavor by adding chicken and onions to the mix. A creative way to use pineapple is by cutting a ring and adding pancake mix to it. Beat the heat with some pineapple popsicles too!

Also Read: Pineapple Recipes: 8 Delicious Ways To Enjoy This Juicy Summer Delight!

How to make pineapple juice

Homemade pineapple juice is healthy and refreshing. When juicing pineapple, be sure to choose a ripe pineapple. Cut into pieces and add to a blender or juicer. You can also add salt, ginger and pepper to the mix. You can add little water to mix well. Now strain the juice after it foams. This juice can be served immediately.

Side Effects of Pineapple

There are some side effects that you may experience from pineapple. If you are allergic to pineapple you may also experience hives, hives or difficulty breathing. Apart from this, since pineapple is rich in vitamin C, overdose of vitamin C can cause nausea or heartburn. It can also cause menstrual bleeding. Therefore, consuming pineapple while you are pregnant should be approved by your doctor. Consuming unripe pineapple can also cause nausea and stomach ache. Also, those suffering from kidney diseases should consult their doctor before consuming pineapples as they are high in potassium.

Summary

Pineapples have many benefits like boosting immunity, preventing cancer and improving skin health. However, make sure you use ripe pineapples while including them in your diet. Pineapples can be eaten raw or grilled and baked.