Not only do pineapples make a delicious addition to a variety of dishes, they’re also packed with essential elements for a healthy diet.
Sarah Livenberg, RDN; Registered dietitian OhioHealth Mansfield Hospital Specializing in oncology nutritionsaid that pineapple provides the body with important nutrients, vitamins and bioactive compounds.
“This is a very good source of vitamin C,” she told TODAY.com. “Your body can’t make it, so you have to get it from food. Pineapple is a good way to get vitamin C, especially if you don’t like oranges.”
One cup of pineapple contains more than 100% of the daily recommended intake of vitamin C and 10% of vitamin B6 for women. These antioxidants are important for the immune system.
“Vitamin C helps the body absorb iron from plant sources,” says Libenberg. “As people shift to more plant-based diets, consuming more vitamin C can help your body absorb iron from foods like spinach and beans, ensuring you don’t become iron deficient. I can.”
Vitamin C also protects the body from free radical damage and inflammation, and may prevent diseases such as cancer and heart disease. Other nutrients found in pineapples include calcium, magnesium, iron, copper, manganese, and folic acid. Fruits contain almost no cholesterol or fat.
Ribenberg says pineapple maintains healthy skin and is great for processes such as collagen synthesis, wound healing, and tissue repair.
“You’ll also feel fuller for longer,” she said. The insoluble fiber in pineapple keeps your bowel movements regular by increasing stool volume and keeping your intestines healthy. Fruits feed the good bacteria in your microbiome and support digestive health. The enzyme bromelain breaks down proteins and has anti-inflammatory properties.
Research shows that bromelain can help remove dead skin from burns and reduce pain after surgery and arthritis. It has also been suggested that it may have anti-cancer effects, but further research is needed.
“It could be possible just because it has anti-inflammatory properties,” Libenberg says. “If you have pain in your joints, this may reduce inflammation.”
Pineapple is incredibly versatile, and for those with a sweet tooth, Rivenburg suggests using crushed pineapple as an ice cream topping or incorporating it into cakes and breads. While fresh pineapple is often preferred due to its high vitamin C content, canned pineapple is still a viable option.
“I always say it’s better to eat any fruit or vegetable than no fruit or vegetable at all. So even if you only have access to canned pineapple or only like canned pineapple, It’s completely safe to eat,” Ribenberg said. “You’ll still get enough nutrients.”
Despite its many benefits, some people may experience mouth ulcers due to the fruit’s acidic taste and bromelain content. Sprinkling salt on pineapple or eating it with dairy products can help mitigate these effects, says Rivenburg. However, it’s important to distinguish these symptoms from an allergic reaction, such as itching or swelling of the lips, throat, or tongue.
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