Pineapples (Ananas comosus) 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.
Nutrition Facts
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
Bottom
line: Pineapples
consist mostly of water and carbohydrates. They are low in calories, contain
mostly insoluble fibers and should not have major effects on blood sugar levels
in most people.
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.
·
Vitamin C: An antioxidant vitamin that is required for
healthy skin and immune function
·
Manganese: An essential trace mineral that is usually
found in high amounts in fruit, vegetables, whole grains and legumes.
·
Copper: A trace mineral with many important
functions in the body, such as being a co-factor in the making of red blood
cells.
·
Folate (B9): A member of the vitamin B family, important
for tissue growth and normal cell function, and especially important for
pregnant women.
Bottom
line: Pineapples
are a good source of vitamin C and manganese, and also contain fair amounts of
copper and folate.
Other Plant Compounds
Bromelain is the most researched plant compound in pineapples,
but they also contain antioxidants, such as anthocyanins .
·
Bromelain: A unique protein-digesting enzyme, only
found in pineapples. It may have a number of health benefits, such as reducing
the risk of cancer, improving gut health and facilitating wound healing.
·
Anthocyanins: Pineapples contain low amounts of
anthocyanins, powerful antioxidants that are linked to reduced risk of many
diseases, including heart disease.
Because of its bromelain content, pineapple juice may be used to
tenderize meat. Bromelain breaks down the meat proteins.
Bottom
line: Pineapples
are the only dietary source of a unique plant compound called bromelain, which
is associated with many health benefits.
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.
Bottom line: Pineapples, and bromelain from pineapples,
have been shown to decrease inflammation and stimulate immune responses. They
may reduce the duration of infections and help with airway diseases, such as
asthma.
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).
·
More human studies are needed to assess these effects.
Bottom line: Studies demonstrate that pineapples and
bromelain may have cancer-fighting properties, such as inhibiting the growth of
cancer cells and driving them to 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
·
Bottom line: Bromelain has been shown to have strong
healing properties for wounded skin, accelerating recovery and reducing
inflammation.
·
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.
Bottom line: Pineapples are usually well digested and
cause minimal bloating and gas. They may be beneficial in the treatment of
digestive diseases by reducing gut inflammation and preventing diarrhea.
Adverse Effects and Individual
Concerns
·
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.
Bottom
line: Pineapples
are usually well tolerated, but they may cause allergic reactions in some
people. They may also affect some medications, due to their blood thinning
effects.
Summary
For the majority of people, pineapples are a great addition to
the diet.
They are a good source of many vitamins and minerals, with an
abundance of vitamin C and manganese.
They are also the only source of a powerful plant compound
called bromelain, which is responsible for many of their health benefits.
These include accelerated wound healing, improved digestion,
cancer prevention, reduced inflammation and enhanced immune function.
With their sweet taste, pineapples are a perfect ingredient to
freshen up your meals.
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