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. 

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The benefits of jaggery include its ability to cleanse your body, act as a digestive agent, sweeten your food in a healthy manner, and provide good amounts of minerals. 

Most of you might not find its look very interesting or attractive as a food item, because the dark yellow color and its amorphous and sometimes gooey look is more than enough to keep some of you away. Of course, there are probably some daring dieters who say that jaggery’s color and appearance is far more appealing and interesting than that monotonous, white, crystalline sugar. After all, color is all around us, and one of the best parts of the visual experience of life! Live a little!

Jaggery often sticks to your hands and lips while eating, which can also be a nuisance. In Myanmar, the native country of jaggery, people don’t notice this, since they have been eating jaggery since childhood and it is a mouth watering sight for most of them. Furthermore, if you hear about the way it is manufactured and stored and the standards of hygiene there, you might never think of eating it, but it is far-far better than those frozen meats and so called hygienically packed food items with chemical preservatives in them that are stored for weeks or months before reaching the consumer. In fact, in some cases, the jaggery blocks may contain some particles of sand or ash that flies in from the oven, but I don’t think they are unhygienic in any way. We eat a multitude of dust and pollutants every day while we breathe and talk. Still doubtful?  

This is how Jaggery look like...

Health Benefits of Jaggery

1. Prevents constipation

Jaggery helps prevent and relieve constipation by stimulating bowel movements. It activates the digestive enzymes in our body and thus helps in proper digestion of your food. This is the reason, why most people tend to eat gur after their meals. Here’s how to relieve your constipation with these easy home remedies.

2. Energy Food 

We know that carbohydrates, consumed in our food, give us energy upon oxidation. The simpler the carbohydrate, the sooner the energy released. On one hand, this simplicity comes as a blessing for athletes and people suffering from serious fatigue because they need instantaneous energy and can find quick relief. Therefore, sugar and glucose is the proper carbohydrate for them, because they are very simple and are absorbed in the blood stream almost instantaneously to fill them with a sudden burst of energy.

But on the other hand, studies show and doctors advise that this sudden rise in sugar or energy level can be a major threat to the integrity of internal organs, particularly in the case of diabetics. In the long run, this may even give rise to diabetes, since the fluctuating sugar levels may affect the pancreas, to the point where the pancreas may lose its capacity to release large amounts of insulin at once to counter the quick increase in the body’s sugar level. This sudden uplift may cause severe damage to kidneys and eyes, can raise blood pressure, and create a number of other problems in the related organ systems. Jaggery is a more complex form of carbohydrate than plain sugar. When you eat jaggery, it is digested and absorbed gradually and releases energy over an extended period of time. This can provide the eater with warmth and energy for a more extended period without harming their internal organs.

 3. Digestive Agent

 This may sound strange, but in India, it is recommended to take a few grams of jaggery after a heavy meal or after eating meat because it facilitates digestion.  Jaggery activates the digestive enzymes and itself changes to acetic acid in the stomach, thereby speeding up digestion and making the process go very smooth, reducing strain on the intestines and digestive tract.

 4. Cleansing Agent 

You may not normally connect sweeteners and sugars with “cleansing the body”, but that is actually one of the well-proven benefits of jaggery. It effectively cleans the respiratory tracts, lungs, food pipe, stomach and intestines. It pulls out dust and unwanted particles from the body, while also giving relief from constipation, perhaps due to presence of fiber in it. Reducing constipation and stimulating the movement of the bowels further cleanses the body of the toxins which jaggery just cleaned out and prepared for excretion.

 5. Source of Minerals 

Unlike sugar, jaggery is rich in minerals, mainly iron with traces of other mineral salts. While most of the iron in jaggery comes through its processing in iron vessels, the other minerals come directly from the sugar cane juice, since the juice does not undergo refinement or bleaching of any kind. Therefore, jaggery is a very good source of minerals for the body.

 6.Increases immunity

Our body’s ability to fight infections and keep us healthy is greatly dependent on our immune system. Jaggery is loaded with antioxidants and minerals like zinc and selenium, which help prevent free-radical damage and also boost resistance against infections. Here are 5 amazing tips to improve your immunity.

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