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Pineapple tastes like nature’s candy. Sweet, juicy and fragrant, this fruit, minus the prickly exterior, makes a great snack and a healthy snack.
Pineapples have long been used in traditional medicine for their digestive and anti-inflammatory properties, and are rich in nutrients, minerals, vitamins, bioactive compounds and dietary fiber, researchers have found.
“This is a really good source of vitamin C,” Sarah Libenberg, a registered dietitian at OhioHealth who specializes in oncology nutrition, 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.”
According to the Smithsonian Institution, pineapples were once considered a status symbol, a “luxury available only to royalty and nobility.” Today, this fruit is as ubiquitous as your local supermarket and is the subject of heated debate when it comes to pizza toppings.
A 2022 study found that the scent of pineapple, known as ethyl butyrate, was ranked by people around the world as one of the most pleasant scents, second only to vanilla.
pineapple nutrition
According to the U.S. Department of Agriculture, 1 cup of raw pineapple chunks contains:
- 82 calories
- 0.9 grams of protein
- 22 grams of carbohydrates
- 2 grams of dietary fiber
- 16 grams sugar
- Potassium 180 mg
This amount of raw pineapple contains over 100% of the vitamin C and over 10% of the vitamin B6 that women should consume in a day. Other nutrients include calcium, magnesium, iron, copper, manganese, and folic acid.
Fruits contain almost no cholesterol or fat.
benefits of pineapple
Nutritionists are fans of pineapple’s rich vitamin C content. It’s an antioxidant that protects the body from free radical damage and inflammation, Liebenberg says, and is important for skin health and processes such as collagen synthesis, wound healing, and tissue growth and repair.
“Vitamin C also helps the body absorb iron from plant sources,” she added.
“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.”
According to the National Institutes of Health, vitamin C plays an important role in immune function. The researchers added that they were studying whether its antioxidant properties could help prevent cancer and heart disease.
Next, pineapple contains dietary fiber. Pineapples primarily contain insoluble fiber, or roughage, which helps keep your gut healthy by keeping your bowel movements regular, increasing your stool volume, and feeding the good bacteria in your microbiome. Libenberg points out that this can be helpful.
“You’ll also feel fuller for longer,” which can help promote weight loss, she says.
According to the National Cancer Institute, pineapple contains a unique enzyme called bromelain that breaks down proteins and has anti-inflammatory properties.
It may be well-known for its meat tenderizing properties, but it also aids in digestion. However, there isn’t enough research to say it’s effective for digestive issues, notes the National Center for Complementary and Integrative Medicine.
Preliminary studies show that bromelain can help remove dead and damaged skin from burns, the center added.
Bromelain can also help relieve post-surgical pain and arthritis discomfort.
“It may be possible just because it has anti-inflammatory properties. So if you have pain in your joints, this could help reduce inflammation,” says Libenberg. .
Bromelain has also been suggested to have anti-cancer properties, but more human studies are needed to know for sure, she added.
Pineapple contains melatonin, which is why dietitian Kelly Glassman named it one of her five favorite foods to improve your sleep quality.
pineapple risks
Pineapple is acidic and contains bromelain, which can cause canker sores. In a sense, this is because enzymes have a softening effect. you.
Researchers warn that eating the fruit can cause symptoms such as burning and pain in the mouth and tongue. Remedies include eating pineapple with dairy products or sprinkling it with salt.
However, do not confuse this with an allergic reaction to pineapple. Symptoms include itching and swelling of the lips, throat, and tongue. Heating the fruit before eating can help.
Anaphylaxis, or a severe allergic reaction, may also occur. People who are allergic to pineapple should avoid it and carry an EpiPen just in case.
Does pineapple have a lot of sugar?
While it’s certainly sweet, the amount of natural sugar in pineapple is “totally acceptable” if eaten in the right portion (about 1 cup), and no more, Libenberg says.
What’s the best way to eat pineapple?
Eating a ripe pineapple raw is perfect, but you can also add it to fruit salads, smoothies, yogurt parfaits, or on top of pizza.
Crushed pineapple can be used as an ice cream topping or incorporated into cakes and quick breads, Libenberg suggests. You can add dried pineapple to your trail mix.
She points out that canned pineapple may have less vitamin C than fresh fruit because vitamin C is sensitive to heat.
“But I always say it’s better to eat any fruit or vegetable than no fruit or vegetable. So if you only have canned pineapple available, or if you only prefer canned But it’s perfectly fine to eat it,” Ribenberg added.
“You can still get enough nutrients.”
