Once you read this, you won't
pass up pineapple the next time your office gets a fruit tray.
If you eat pineapple only when it's served on the rim of your
summer piña colada or in a fruit tray at a company meeting, you're missing out.
This tropical fruit is easy to include in any meal, can be eaten fresh or
frozen, and is high in nutrients. There are numerous benefits of pineapple you
need to know about.
What's more, pineapple is an almost guilt-free food: it's low in
fat, high in fiber, water, and antioxidants, and it's low in fat, high in
vitamins and minerals.
And the sugar in this fruit? That's also not so horrible.
"Many individuals are concerned about eating too much fruit
since it contains carbohydrates and naturally occurring sugars," explains
Sarah Rueven, RD, CDN, the founder of Rooted Wellness. "But it's hard to
eat too much fruit if you are eating it in its whole form [and] including
pineapple in your diet is a great way to boost overall health."
How to eat more pineapple
Pineapple can be consumed at any time of day. Here are creative
ways to add pineapple to your meals:
Breakfast: Blend fresh or frozen pineapple into smoothies, bake it
into healthy carrot muffins, or serve up a one-cup serving alongside your usual
breakfast grain.
Lunch: Add thinly-sliced pineapple to a grilled chicken sandwich,
top pork tenderloin with pineapple salsa, or assemble a pineapple BBQ veggie
burger.
Dinner: Saute diced pineapple with homemade fried rice, include
pineapple chunks in your favorite shish kebab recipe, or grill it and add to
fish tacos.
Now that you'll never run out of ways to eat it, here are seven
science-backed benefits of pineapple.
1. It helps with digestion.
One of the most well-known advantages of pineapple is its ability
to aid digestion. Pineapple contains an enzyme called bromelain, which is a
gastrointestinal (GI) miracle worker.
According to Amy Shapiro, RD, CDN, founder of Real Nutrition,
"the fiber and bromelain present in pineapple work together to promote a
healthy functioning digestive system." "The fiber aids in the
movement of things, while the bromelain can aid in the reduction of any
inflammation in the stomach lining."
Shapiro adds that researchers at Duke University treated mice who
suffered from colitis with active bromelain enzymes and reported that long-term
use decreased inflammation throughout the colon.
2. It may help with arthritis.
Bromelain doesn't just reduce inflammation: Rueven says that
eating foods rich in bromelain may reduce the pain associated with chronic
inflammatory conditions like rheumatoid arthritis.
In a 2004 study published in Clinical Rheumatology, patients
taking an oral supplement with bromelain reported less arthritis pain after six
weeks than a group taking an NSAID for pain relief.
3. It can boost your serotonin levels.
Eating pineapple daily may help your body and mind feel better.
(And no, not just because your happy hour cocktail came served in a
hollowed-out pineapple!)
"The amino acid tryptophan is plentiful in pineapple.
"This amino acid is used to make serotonin, one of our most important
mood-boosting neurotransmitters," Shapiro explains.
Mainly when they are too low, serotonin levels play a role in many
mental health disorders, including depression and anxiety. Compared to
tricyclic antidepressants, several research suggests that tryptophan
supplementation can be an effective depression treatment. (Of course, if you're
struggling with a mental health disorder, the answer isn't as simple as eating
more pineapple. If you have any health-related questions, you should always
seek medical advice.)
4. It can improve your bone and joint health.
Raw pineapple contains a hefty dose of manganese. This mineral may
help prevent bone loss in patients with osteoporosis. Additionally, manganese
may reduce pain in patients with osteoarthritis when combined with other
supplements.
One 2000 study published in Osteoarthritis and Cartilage showed an
improvement of symptoms in patients receiving a combination of glucosamine,
chondroitin, and manganese versus a placebo group. Elsewhere, an Annals of the
Academy of Medicine study from 2008 found a link between manganese and spinal
bone loss in menopausal women with osteoporosis.
5. It can help you heal faster.
According to the National Center for Complementary and Integrative Health, studies in humans and animals reveal that applying bromelain, the
wonder enzyme found in pineapples, to the skin can help burns heal faster. In
addition, according to a 2016 study published in Biomedical Reports, some data
suggests that bromelain may be beneficial for soft tissue injuries,
particularly muscle soreness after exercise and bruising.
6. It can strengthen your immune system.
"Pineapple delivers when getting in your daily vitamin C
requirements. "One cup of sliced pineapple provides 131 percent of your
daily needs," Shapiro explains.
According to Rueven, that's not anything to sneeze at. Vitamin C
boosts your immune system, but it also aids in the formation of collagen in
your body. Collagen is the protein responsible for the health and elasticity of
your skin, joints, and muscles.
7. It's packed with antioxidants.
Pineapples contain high amounts of antioxidants known as
flavonoids. These compounds reduce the impact of several chronic health and
age-related conditions, from asthma to heart disease.
For example, a 2008 review in the British Journal of Nutrition suggests flavonoids suppress inflammation in the central nervous system; meanwhile, a 2013 review in the Journal of Nutrition and Biochemistry points toward the role of flavonoids in stabilizing glucose levels and reducing insulin resistance.