Pineapples are one of the most popular tropical fruits in the world.
They are a good source of many nutrients, such as vitamin C, manganese, copper and folate. Pineapples are also the only source of the plant compound bromelain.
Bromelain is associated with many health benefits, such as enhanced immune function, cancer prevention, improved wound healing and better gut health.
Pineapples are delicious when consumed fresh, but they can also be enjoyed as juice, dried, canned, or as an ingredient in various recipes.
Pineapples have a rough and scaly skin, and develop from a cluster of berries that fuse together around a central, fibrous core.
The flesh of ripe pineapples ranges in color from white to yellow, has a characteristic aroma and a sweet, juicy and tangy flavor.
This is how Pineapple look like
Nutrition Facts
Fresh pineapples contain 50 calories per 100 grams, which amounts to only 83 calories per cup (165 grams).
They consist of water (86%) and carbs (13%), with almost no protein or fat.
Carbohydrates
The carbohydrates in pineapples are mostly simple sugars, such as sucrose, fructose and glucose. They also contain some fiber.
A cup (165 grams) of pineapples contains 21.7 grams of carbs, and 2.3 grams of fiber, so there are 19.4 grams of digestible (net) carbs in each cup.
The glycemic index value of pineapples can range from 45-66, which is in the medium range.
This means that pineapples should not have any major effects on blood sugar levels, at least not in healthy people.
Fibers
One cup of pineapples contains 2 grams of fiber, almost all of which is insoluble (99%).
These are mainly in the form of cellulose, hemicellulose and pectin.
Insoluble fibers have been linked to reduced risk of type 2 diabetes and healthy digestion.
Vitamins and Minerals
Pineapples are a great source of several vitamins and minerals.
One cup provides 132% of the recommended intake for vitamin C and 76% for manganese.
These are the most abundant vitamins and minerals in pineapples.
1. Vitamin C: An antioxidant vitamin that is required for healthy skin and immune function.
2. Manganese: An essential trace mineral that is usually found in high amounts in fruit, vegetables, whole grains and legumes.
3. Copper: A trace mineral with many important functions in the body, such as being a co-factor in the making of red blood cells.
4. Folate (B9): A member of the vitamin B family, important for tissue growth and normal cell function, and especially important for pregnant women.
Health Benefits of Pineapples
Most of the health benefits of pineapples are attributed to their content of the plant compound bromelain.
However, it should be noted that some of the research is based on bromelain that is obtained from pineapple stems, which contain higher levels of it.
Because the stems are usually not consumed, bromelain supplements (also called “pineapple extract”) may be needed to achieve some of the health benefits.
Improved Immune Function and Reduced Inflammation
The immune system protects our bodies against diseases, fights off harmful microorganisms, and repairs damage.
Test tube studies have shown that bromelain strengthens the immune system and reduces inflammation.
Animal studies have also shown that bromelain may reduce the severity of inflammation, stimulate immune responses, and have beneficial effects in asthma and allergic airway diseases.
Human studies have shown that intake of pineapple, or a bromelain supplement, may shorten the duration of sinus infections, stimulate immune responses, prevent the formation of blood clots and reduce inflammation.
Lowered Risk of Cancer
Cancer is characterized by an uncontrollable cell growth that may invade and destroy the surrounding tissues. It is one of the main causes of death and disability worldwide.
Diets rich in deep-yellow fruit and vegetables have been linked with reduced risk of colon cancer.
Test-tube studies have shown that bromelain may inhibit the growth of cancer cells, as well as drive them to apoptosis (cell death).
Improved Wound Healing
Wound healing is the body’s ability to repair itself after injury, but this process may be interrupted by factors like diabetes, old age and heart disease.
Test tube studies indicate that the bromelain in pineapples may be used to enhance the healing of wounds.
Both fresh pineapple juice and bromelain have been shown to aid wound healing in animal studies, by accelerating recovery and reducing inflammation.
A bromelain-based lotion has been shown to facilitate the healing of skin burns in humans.
Improved Gut Health
The bacteria in our body outnumber our cells 10:1, and most of them reside in the gut. Maintaining a healthy gut flora has numerous health benefits.
Pineapples are usually easily digested by the beneficial gut bacteria, and cause minimal bloating and gas.
Animal studies indicate that pineapples and bromelain may help in the treatment of digestive diseases, such as inflammatory bowel diseases, by reducing gut inflammation and preventing diarrhea.
Bromelain also helps digest proteins, so it may be useful for those who are prone to indigestion following a protein-rich meal, like steak.
Individual Concerns and Adverse Effects
Most people tolerate pineapples well, but they may cause mouth irritation in some individuals.
Pineapples may also interfere with the function of some medications, and there are some people who are allergic to them.
Mouth Irritation
Some people experience mouth discomfort after consuming pineapples, a harmless condition that should resolve in a couple of hours.
This is caused by bromelain, the protein-digesting enzyme found in pineapple fruit and stem.
Pineapple Allergy and Cross-Reactivity
Pineapples may in some cases cause allergic reactions, with symptoms like itching, rashes, runny nose, abdominal pain, vomiting and diarrhea, and even severe allergic shock.
Individuals who suffer from allergies to latex, birch pollen or grass pollen, may also experience allergic reactions to pineapple, as a result of cross-reactivity.
The cross-reactivity is a result of the body mistaking the proteins found in pineapples for similar allergy-causing proteins found in pollen or latex, causing allergic reactions to the fruit.
Medication Concerns
Individuals taking medication, such as blood thinners, should consult with their doctor before incorporating pineapples or bromelain supplements into their daily routine.
Pineapples are known to prevent accumulation of blood platelets, and may have a blood thinning effect.
