The Many Health Benefits of Pineapple Slices

The Many Health Benefits of Pineapple Slices

Pineapple (Ananas comosus) is a delicious tropical fruit that is loved around the world for its sweet and tangy flavor. However, pineapple is much more than just a tasty treat - it is also an incredibly healthy food that offers a variety of important health benefits.

Pineapples contain a unique combination of vitamins, minerals, and phytochemicals that can positively impact your health. In particular, fresh pineapple slices are rich in vitamin C, manganese, and bromelain - a mixture of proteolytic enzymes known for their anti-inflammatory properties.

Keep reading to learn more about the top scientifically-proven ways that adding fresh pineapple slices to your diet can improve your health and wellbeing.

Boosts Immunity

Pineapples are packed with vitamin C - a potent antioxidant that plays a central role in supporting immune function. Just one cup of fresh pineapple chunks contains 131% of the Reference Daily Intake (RDI) for vitamin C.

Vitamin C helps stimulate the production of white blood cells, which defend your body against infection. It also acts as an antioxidant, protecting your cells from damage caused by free radicals.

The vitamin C in pineapple may help reduce your risk of respiratory infections like the common cold. According to one study in over 11,000 adults, consuming more vitamin C-rich foods like pineapple was associated with a 14% lower risk of developing a cold.

Supports Digestive Health

Pineapples contain a group of digestive enzymes called bromelain that may improve digestion and reduce gut inflammation.

Test tube and animal studies indicate that bromelain can help break down proteins into amino acids, aid the digestion of fats, and decrease intestinal inflammation. Additionally, research in humans has shown that bromelain supplements may reduce symptoms of digestive issues like bloating, gas, and diarrhea.

The bromelain in fresh pineapple slices could also help treat certain digestive disorders. According to one review, bromelain can help relieve symptoms of inflammatory bowel disease (IBD), reduce stool frequency in diarrhea, and improve gut function in patients with pancreatic insufficiency.

Strengthens Bones

Manganese is an essential mineral that plays a key role in bone health. Just one cup (165 grams) of pineapple chunks delivers 76% of the RDI for manganese.

This trace mineral helps build bone tissue and metabolize nutrients involved in bone formation, like calcium, magnesium, and Vitamins K and D. Getting enough manganese in your diet is vital for preventing bone loss and osteoporosis.

Animal studies have found that manganese supplementation preserves bone mineral density and strengthens bones. Plus, some research shows that people with osteoporosis often have lower levels of manganese in their blood.

May Help Reduce Inflammation

Chronic inflammation is thought to be the root cause of various health conditions, including heart disease, diabetes, cancer, and autoimmune disorders.

Pineapple slices are rich in antioxidants and enzymes like bromelain that can fight inflammation in your body. According to one test tube study, bromelain extract from pineapple stems exhibited potent anti-inflammatory abilities.

Other research shows that enjoying pineapple and its juice may decrease inflammatory markers in those with arthritis and reduce inflammation of the gums caused by gingivitis.

Could Boost Heart Health

Pineapples contain nutrients and antioxidants that may support better heart health. For example, bromelain has been shown to reduce high blood pressure and cholesterol levels in animal studies.

Research also shows that eating more fiber-rich fruits like pineapple is tied to lower cholesterol levels and a decreased risk of heart disease. One study even found that every daily serving of bromelain correlated with a 5% lower risk of death from heart disease.

The vitamin C in pineapple fruits may also protect against heart disease by preventing the oxidation of cholesterol and decreasing inflammation.

May Have Anti-Cancer Properties

Some early research indicates that pineapple and its compounds could have cancer-fighting abilities.

Test tube studies show that bromelain may help fight cancer growth and spread. It's believed to block growth pathways, induce apoptosis (programmed cell death), and inhibit the formation of new blood vessels in tumors.

Meanwhile, animal models note that bromelain may enhance the immune system's ability to eliminate cancer cells. However, human-based research is limited.

Additionally, studies indicate that the antioxidants in pineapple may help protect against cancers of the breast, lung, and prostate.

Could Aid Blood Sugar Control

Pineapple is a great fruit choice for people with diabetes. That's because it is very low in carbohydrates and calories. One cup (165 grams) contains just 18.7 grams of carbs and only 82 calories.

Eating pineapple slices may also help regulate blood sugar levels. One study in over 500 women showed that a higher intake of vitamin C was associated with a lower risk of developing type 2 diabetes.

Bromelain, too, may improve blood sugar control. Animal research found that supplementing diabetic rats with bromelain increased glycogen storage, indicating better blood sugar control.

May Promote Weight Loss

In addition to being low in calories, pineapples contain fiber and water, both of which may benefit weight management.

One cup (165 grams) of pineapple chunks provides 2.3 grams of dietary fiber, which helps slow digestion, promote feelings of fullness, and decrease appetite.

Pineapple is also comprised of roughly 85% water. Incorporating more water-rich foods like pineapple into your diet could support weight loss.

One small study showed that eating 300 grams of pineapple daily for two months resulted in significant reductions in weight and body fat.

Easy to Add to Your Diet

It's simple to add fresh pineapple slices to your diet. Here are some easy and delicious ways to enjoy this nutritious fruit:

• Slice it up to eat as a snack or add it to your favorite salad
• Blend it into smoothies for a tropical flair
• Grill or broil pineapple rings for a tasty side dish
• Make a sweet and savory salsa with diced pineapple, tomatoes, onion, and cilantro
• Add pineapple chunks to oatmeal, yogurt, cottage cheese, or chia pudding

Selection and Storage

When selecting whole pineapples, look for ones that are heavy for their size with dark green leaves. Avoid fruit with soft spots or a fermented smell.

For cut pineapple, look for chunks that are plump and free of excess liquid and brown spots. Store cut pineapple in an airtight container in the fridge for up to 5 days.

To extend the shelf life of whole pineapples, keep them at room temperature away from direct sunlight for up to 2-3 days. After cutting, they will keep in the fridge for another 1-2 days.

Precautions

Pineapple is generally well tolerated and safe for most people when consumed in normal food amounts. However, there are some precautions to keep in mind:

• Pineapple is among the most common food allergens, particularly in children. Reactions are typically mild but can include tongue swelling, hives, and respiratory difficulties.
• The bromelain in pineapple may increase the absorption and effects of certain medications. Check with your doctor about potential interactions.
• Eating large amounts of pineapple close to surgery is not recommended, as bromelain may increase bleeding risk.
• The acidity of pineapple may worsen symptoms of gastroesophageal reflux disease (GERD). Those with GERD may want to avoid this fruit.
• Pineapple should be avoided in pregnancy due to the risk of uterine contractions. Bromelain may stimulate menstruation and cause miscarriage in pregnant women.

The Bottom Line

Enjoying fresh pineapple slices offers an abundance of vitamins, minerals, enzymes, and antioxidants. Pineapple may

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.