Pineapple Nutrition: What You Should Know

Discover the versatility of pineapple in recipes and health benefits. Learn why pineapple should be in your diet.

Introduction

Many individuals will start eating more fruits and vegetables as part of a healthy diet in order to optimize their health by allowing the body to absorb the necessary vitamins and minerals. A nutritious diet can help many people understand how to manage and lessen overlapping pain-like symptoms, such as inflammation. In particular, pineapple has the potential to lessen the inflammatory effects on the musculoskeletal system. The pineapple’s nutritional profile, its ability to lower inflammation, and how to include it in one’s diet will all be covered in today’s article.

The Power Of The Pineapple

Pineapple (Ananas comosus L.) is more than just a tropical treat to snack on both frozen or on its own—it’s a nutritional powerhouse packed with essential vitamins, antioxidants, and enzymes that promote overall health. Innated in South America and anywhere tropical, the pineapple has been used to treat various ailments. (Kumar et al., 2023)  This vibrant fruit is highly relished due to its unique aroma and sweet taste while containing vitamins and minerals that can be a delicious and natural way to incorporate into a healthy diet for optimal wellness. (Mohd Ali et al., 2020)

Nutritional Facts

While pineapple is being riched in nutrients, a single cup of fresh pineapple, which is about 165 grams, provides:

• Calories: 82
• Carbohydrates: 22g
• Fiber: 2.3g
• Sugars: 16g
• Protein: 1g

At the same time, nutrients and vitamins from eating a pineapple provide immune function, energy production, and cellular repair. Some of the nutrients pineapple include:

• Vitamin C: 131%
• Manganese: 76%
• Vitamin B6: 9%
• Copper: 9%
• Thiamine (B1): 9%

Fighting Inflammation Naturally- Video

Pineapple’s Role in Reducing Inflammation

When the body deals with pain-like issues, it can lead to inflammation. Inflammation is the body’s natural defense system that helps heal and attack pathogens in the affected area. This is due to the immune system sending out inflammatory cells and cytokines to start healing the affected area. One of the standout benefits of pineapple is its powerful anti-inflammatory properties. Pineapple has an enzyme known as bromelain.

One of the standout benefits of pineapple is its powerful anti-inflammatory properties, largely attributed to an enzyme called bromelain. This enzyme stems from the pineapple plant and has a double effect by modulating the immunological response that is significant for proper immune system functioning while preserving homeostasis. (Hikisz & Bernasinska-Slomczewska, 2021) Additionally, some of the benefits bromelain offers include:

• Reduce Joint Pain and Swelling
• Enhance Recovery After Exercise
• Support Digestive Health

Additionally, bromelain can suppress the NF-KappaB signaling pathway by reducing inflammatory gene expression and attenuating the inflammatory cascade by breaking down the proteins involved in edema formation and swelling associated with inflammation. (Kansakar et al., 2024)

Additional Health Benefits of Pineapple

There are additional benefits when it comes to incorporating pineapple to not only reduce inflammation but also to help manage the body by:

1. Boosts Immunity
2. Supports Heart Health
3. Aids in Weight Management

This is because pineapple’s antioxidants help protect the body from free radicals that trigger illnesses caused by oxidative stress and inflammation. (Arulselvan et al., 2016) The fibers, antioxidants, and hydration levels can help the body even further when incorporated into a healthy diet.

Incorporating Pineapple Into Your Diet

Pineapple is incredibly versatile fruit and can be enjoyed in various ways. It provides an abundance of dietary fibers and phytochemicals and has a high nutritional value and medicinal properties. (Seenak et al., 2021) Some of the ways many people can incorporate pineapple into their diet include:

• Fresh: Add chunks to smoothies, salads, or yogurt for an extra source of antioxidants. Additionally, put fresh pineapple chunks in the freezer for 2-3 hours on parchment paper for a delicious snack.
• Grilled: Grilling pineapple can enhance its sweetness and be served with protein dishes.
• Blended: Make refreshing pineapple juice or incorporate frozen chunks into tropical smoothies.
• Cooked: Cooking pineapple on a stovetop can be a great option for incorporating it into stir-fries and salsas or as a topping for lean meats like chicken or fish.

Final Thoughts

Pineapple is more than just a summertime tropical fruit; it’s a superfood full of minerals and nutrients with anti-inflammatory skills that help lower the body’s inflammatory responses. Including pineapple in a nutritious diet may help many individuals feel more energized and control their pain-related symptoms. They may improve their general health and well-being by consuming fresh pineapple that has been grilled, juiced, or combined into a smoothie.

Injury Medical & Functional Medicine Clinic

We associate with certified medical providers who understand the importance of incorporating anti-inflammatory foods to reduce the inflammatory effects from affecting the body. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine, like incorporating pineapple into a healthy diet, which can reduce the inflammatory effects in the body. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.

References

Arulselvan, P., Fard, M. T., Tan, W. S., Gothai, S., Fakurazi, S., Norhaizan, M. E., & Kumar, S. S. (2016). Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev, 2016, 5276130. doi.org/10.1155/2016/5276130

Hikisz, P., & Bernasinska-Slomczewska, J. (2021). Beneficial Properties of Bromelain. Nutrients, 13(12). doi.org/10.3390/nu13124313

Kansakar, U., Trimarco, V., Manzi, M. V., Cervi, E., Mone, P., & Santulli, G. (2024). Exploring the Therapeutic Potential of Bromelain: Applications, Benefits, and Mechanisms. Nutrients, 16(13). doi.org/10.3390/nu16132060

Kumar, V., Garg, V., & Dureja, H. (2023). Therapeutic Application of Pineapple: A Review. Recent Adv Food Nutr Agric, 14(2), 107-125. doi.org/10.2174/2772574X14666230522114039

Mohd Ali, M., Hashim, N., Abd Aziz, S., & Lasekan, O. (2020). Pineapple (Ananas comosus): A comprehensive review of nutritional values, volatile compounds, health benefits, and potential food products. Food Res Int, 137, 109675. doi.org/10.1016/j.foodres.2020.109675

Seenak, P., Kumphune, S., Malakul, W., Chotima, R., & Nernpermpisooth, N. (2021). Pineapple consumption reduced cardiac oxidative stress and inflammation in high cholesterol diet-fed rats. Nutr Metab (Lond), 18(1), 36. doi.org/10.1186/s12986-021-00566-z

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