Whether you enjoy tropical pineapple-infused cocktails, enjoy satiating your sweet tooth with the delicious fruit, or are a fan of trail mixes that include dried pineapple, there are quite a few reasons to keep going. consume prickly products. There’s also a case for reaching for pineapple when you haven’t necessarily kept it in your normal grocery rotation. This is because the fruit native to South America and the Caribbean and also grown in tropical Asia is versatile and boasts a number of health benefits.
“Pineapple is super nutritious and considered a great source of vitamin C, manganese, and dietary fiber,” points out Tanya Mezher, RD, chief functional practitioner at Malla, a functional medicine company. And this is only the beginning. Read on for the full breakdown of pineapple’s nutritional values and health benefits.
Nutritional values of pineapple
Here are the basic nutritional values for 100 grams (2/3 cup) of raw pineapple, according to the US Department of Agriculture. “It’s worth noting that these values can vary depending on factors like the size and ripeness of the pineapple,” Mezher says.
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| Nutritional values of pineapple | for 2/3 cup |
|---|---|
| Calories | 50 |
| Protein | 0.5 gr |
| Fat | 0.1 gr |
| Carbohydrate | 13.1 g |
| Fiber | 1.4 g |
| Sugar | 9.9 g |
| C vitamin | 47.8 mg (79% of the daily value) |
| Manganese | 0.9 mg (45% of the daily value) |
| Vitamin B6 | 0.1 mg (4% of the daily value) |
| Vitamin A | 58 IU (1% of daily value) |
Health benefits of pineapple
It’s easy to fall head over heels in love with pineapple. “Pineapple is a hydrating and delicious tropical fruit,” notes Katie Thomson, RD, cofounder and CEO of Square Baby, an organic baby food company. “Its natural sugars give it a delicious sweet taste, while the slightly tangy taste adds a refreshing, tangy flavor profile.”
She loves how versatile and accessible pineapple is, as it can be purchased fresh, frozen, or canned. Because it’s available year-round, you can use it in myriad forms—from fresh to grilled to juiced—in a wide variety of sweet or savory dishes, Thomson says. And there’s even more to adore about pineapple, given all of its health benefits, including:
Increased satiety
Pineapples are high in dietary fiber, which can help regulate blood sugar levels and promote feelings of fullness, notes Thomson. In fact, a one-cup serving of pineapple will cover 10 percent of your recommended daily fiber intake.
Strengthened intestinal health
In addition to offering a hefty amount of insoluble fiber, which bulks up stool and helps move food through the digestive tract, pineapple contains an enzyme called bromelain. Bromelain is a proteolytic enzyme, which means it aids in digestion by breaking down proteins, Mezher explains. The enzyme has been shown to help deal with bloating and indigestion and has even been studied for its ability to ease inflammatory bowel disease.
Reduced risk of illness and disease
Pineapples boast high stores of vitamin C (a 2/3-cup serving offers 79 percent of the Daily Value), an essential nutrient known for its immune-boosting properties, says Mezher. “Vitamin C plays a crucial role in supporting immune function and protecting against oxidative stress,” he says. Vitamin C increases the body’s production of B lymphocyte cells and stops the deterioration of T lymphocyte cells. Both are antibodies that the body uses to detect and fight pathogens.
As if that weren’t enough, pineapple is rich in antioxidants in particular, flavonoids and phenolic compounds that fight inflammation, which can lead to heart disease and cancer.
Less risk of arthritis and sinusitis
By piling pineapple into your plate, you can keep aching joints and a stuffy nose at bay. That’s because, in addition to fighting intestinal issues, bromelain’s anti-inflammatory effect has been found to relieve symptoms of arthritis and sinusitis, says Mezher.
Improved fertility
Anyone who uses assisted reproductive technology knows that pineapples are a special symbol for people in the IVF community. The fruit is associated with increased fertility and a positive outcome for people medically trying to conceive. “There is limited scientific evidence to support it [this] claim,” Mezher says. However, she notes that, like all nutrient-dense foods, pineapple could have a positive downstream effect on reproductive health.
“For example, the anti-inflammatory properties found in bromelain could help reduce inflammation in the lining of the uterus, which can make it difficult for an embryo to implant,” Mezher notes. “Also, a strong immune system, supported by vitamin C, is important for fertility.”
Potential disadvantages of pineapple
There’s a reason pineapple shows up so often in trail mixes and blended cocktails. It’s nature’s candy, which is important to remember as you consider how often to reach for it.
“Like most tropical fruits, pineapple is definitely a high-sugar fruit, so it’s best eaten in moderation,” says Mezher. “That said, consuming sugar from whole fruit is very different than consuming the liquid sugar found in processed foods.”
Thomson agrees, noting, “Individuals with diabetes or anyone on a low-sugar diet may need to monitor their pineapple consumption.” And if you’re eating canned pineapple, be sure to read the label, because the fruit could be in its own juices or mixed with added sugar or syrup, Thomson says.
Some people may experience mouth or skin irritation from consuming pineapple due to sensitivity to bromelain, Mezher points out. And since pineapples are naturally acidic, too, she adds that consuming large amounts of the fruit or drinking lots of pineapple juice can lead to acid reflux, heartburn, or irritation in individuals with sensitive stomachs.
So is pineapple good for you?
Whether you want to recreate that beautiful brunch buffet you enjoyed on your honeymoon by adding pineapple to your weekend pancake recipe or you’re looking for a healthy snack to satisfy your sweet tooth, pineapple it’s one of your best bets.
However, Thomson encourages anyone interested in adding more pineapples to their diet to rely on moderation. “Pineapple has many healthy and immune-boosting nutrients and is the perfect addition to any yogurt, dip, or morning smoothie,” she acknowledges. “As with any food, moderation and balance are key to a healthy diet.”
Image source: Getty / Xuanyu Han
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