Pineapple, also known as Ananas comosus is a delicious tropical fruit that comes with an extremely impressive profile of nutrients and bioactive compounds, which are well-known to fight inflammation and protect against several diseases. It is an indigenous fruit to South America and Christopher Columbus introduced pineapples to Europeans in the 16th century.
Pineapple is famed as the fruit of labour, as the plant takes up to 3 years to fully grow and mature, thereby making it one of the toughest fruits to harvest. It’s commonly enjoyed baked, grilled, juiced, and freshly cut. Pineapple and its plant compounds are associated with umpteen health incentives including promoting digestion, triggering immunity, and faster recovery from surgery.
Pineapple Plant
The pineapple is an herbaceous perennial tropical plant bearing an edible fruit, which is considered the most economically potential plant in the family Bromeliaceae. It grows as a small shrub to 1.0-1.5 m, where individual flowers of the unpollinated plant fuse to form multiple fruits. The plant has a short, stocky stem with hard, waxy leaves. When making its fruit, it generally produces up to 200 flowers, and once it blossoms, the individual fruits of the flowers join to make multiple fruits. The plant is reproduced from the offset at the top of the fruit or from a side shoot that matures within a year. After 12 to 20 months, the stem grows into a spike-like inflorescence up to 15 cm long with 100 spirally arranged, trimerous flowers. The fruit of a pineapple is arranged in two interlocking helices, mostly with 8 in one direction and 13 in the other, each being a Fibonacci number.
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Pineapple Nutrition
Pineapples are blessed with a treasure trove of nutrients. It contains trace amounts of phosphorus, zinc, calcium, and vitamins A and K. This tropical fruit is an abundant source of vitamin C and manganese. Vitamin C is essential for immune health, iron absorption, and growth and development, while manganese delivers antioxidant traits and supports normal growth and metabolism. Additionally, it also comprises fair amounts of micronutrients like copper, thiamine, and vitamin B6 that play a vital role in metabolism.
A serving of 1 cup (165 grams) of cubed pineapple contains the following nutrients.
Nutrition Value
Calories: 83
Fat: 1.7 grams
Protein: 1 gram
Carbs: 21.6 grams
Fiber: 2.3 grams
Vitamin C: 88% of the Daily Value (DV)
Manganese: 109% of the DV
Vitamin B6: 11% of the DV
Copper: 20% of the DV
Thiamine: 11% of the DV
Folate: 7% of the DV
Potassium: 4% of the DV
Magnesium: 5% of the DV
Niacin: 5% of the DV
Pantothenic acid: 7% of the DV
Riboflavin: 4% of the DV
Iron: 3% of the DV
*Source As Per The USDA
Potential Health Benefits Of Pineapple
Packed With antioxidants
Pineapples come with a storehouse of antioxidant molecules that support the system to ward off oxidative stress. Oxidative stress is caused by an imbalance of free radicals, that damages healthy cells and it is associated with risk of chronic inflammation, poor immune response, diabetes, heart disease, and certain cancers. It is mainly rich in antioxidants- flavonoids and phenolic compounds, that are known to lower the risk of chronic diseases.
Promotes Digestion
Pineapple is bestowed with a good amount of digestive enzymes called bromelain, which is known to ease the digestion of meat and fatty foods. The enzyme functions as a protease, which helps to break down protein molecules into amino acids and small peptides. This helps the small intestine to easily absorb them, which is mainly beneficial for people with pancreatic insufficiency, where a person cannot make adequate digestive enzymes. Furthermore, pineapples are a good source of dietary fibre that enhances gut health and functions.
Also Read: How Pineapple Helps In Digestion
Prevents Cancer
Cancer is a chronic lethal disease categorized by multiple cell growth that progresses to oxidative stress and inflammation. Several pieces of evidence have shown that pineapple and its bioactive compounds bromelain may lower the risk of cancer by minimizing oxidative stress and lessening inflammation. Also, a study found that bromelain may also help treat cancer that has already formed like breast cancer, skin, colorectal, or bile duct cancers. Additionally, bromelain may stimulate the immune system to make white blood cells that are the potential at suppressing cancer cell growth and ward off cancer cells.
Strengthen Bones
Being an impressive source of the vital mineral manganese, adding pineapple to the diet regimen helps to strengthen bone health. Manganese is known to synthesize cartilage and bone collagen, which is essential for the body to maintain bone density. A serving of pineapple offers 2.6 mg of manganese, which meets the daily needs of this nutrient and contributes remarkably to bone mineralization and health.
Boosts Immunity
Pineapples have been used extensively in the traditional system of medicine for ages for treating several health ailments. Endowed with a wealth of vitamins, minerals, and enzymes like bromelain, pineapple is best known to improve immunity and lessen inflammation. Regular addition of this wonder fruit to the diet regimen can remarkably lower the risk of both viral and bacterial infections and enhance the white blood cells, the body’s first line of defence.
Manages Arthritis
Arthritis is categorized by inflammation and swelling of the joints that causes joint pain and stiffness, tenderness, redness, and decreased range of movement. Bromelain is credited to possess anti-inflammatory action that offers respite from pain and lessens inflammation and swelling. Besides these, it is also valuable in easing osteoarthritis pain and protecting against the degradation of cartilage tissue and inflammation related to osteoarthritis.
Also Read: Jackfruit: Health Benefits, Uses, Varieties, Recipes And Side Effects
Speeds Recovery
Having pineapple may help greatly to lessen the time it takes to recover from surgery or post strenuous workout. This nutritious fruit helps to restore the carb stores after exercise. The goodness of bromelain may ease inflammation, swelling, bruising and pain that develop after surgery, including any dental and skin procedures. It also reduces markers of inflammation. Furthermore, proteases like bromelain may speed muscle recovery post-strenuous workout by lessening inflammation in the worn-out muscle tissue.
Treats Cold and Cough
If you are suffering from a bad cold, then pineapple may be the fruit you should eat. The fruit contains bromelain, an enzyme with inflammatory properties to ward off infections and bacteria. Eating it regularly can prevent you from mild to severe bouts of cough and cold.
Strengthen Gums
Eating pineapple is said to strengthen gum health and keep your teeth strong. Our teeth and bones are made up of calcium and pineapple contains significant amounts of calcium besides manganese that may strengthen overall dental health.
Prevents Nausea
Because of its bromelain enzyme and Vitamin C, eating pineapple takes away nausea and morning sickness, This can prove to be very beneficial, especially for pregnant women.
Aids Hair Shine
Pineapple contains vitamin C and bromelain; both are high sources of antioxidants that will not only benefit the skin but will provide sheen to dry and dead tresses.
Is Pineapple Good For Weight Loss?
Being intrinsically low in calories and high in dietary fibre like soluble and insoluble fibre pineapples aids in the normal digestion process. It also boasts a wealth of vital nutrients that support weight loss. The presence of a proteolytic enzyme in pineapple helps in triggering metabolic rate and burn those stubborn fats. Apart from these, the high-water content in pineapple keeps you satiated, and hydrated and supports weight loss.
Also Read: 3 Healthy Fruit & Veggie Combination Juices For Weight Loss
Promotes Vision
Thanks to the richness of vitamin C in pineapple, a potent antioxidant that prevents eye damage and cataract formation in the ocular lens. Further, a study published in the journal of American Science reveals that regular consumption of pineapple may help in the reduction of eye floaters.
Benefits of Pineapple Juice
Pineapple juice packs a boost of essential nutrients in a single serving. It is naturally sweet and doesn’t require sugar to be added. However, store-bought ones contain sugar and are fortified with ascorbic acids, which ups the vitamin C content and trigger the immune system. Also, ascorbic acid helps to retain the juice’s natural flavour and colour. This juice can be made at home, by simply blending chunks of ripened pineapples in a blender. Drinking pineapple juice regularly confers umpteen health incentives. Remember to use a fully ripened pineapple, as it can be toxic to the health when taken raw.
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Healthy Skin
Pineapple is bequeathed with skin-nourishing nutrients like AHAs, ascorbic acids and bromelain that act as a natural exfoliant to help in fading dark spots and mitigate redness, swelling and irritation. It is also famed as a holy grail by skin care experts, as pineapple juice is a powerhouse of antioxidants that slow down the anti-ageing process. Besides these, laden with vitamin C and beta-carotene pineapple fades away fine lines and wrinkles, rendering the skin a youthful look and glow.
Boosts Energy
Pineapple juice confers several health benefits and combat fatigue and weakness. The juice can be taken as a natural energizer after a strenuous workout. The richness of vitamin C stimulates norepinephrine in the brain, which transfers signals to the body and improves stamina, endurance, and attentiveness. Apart from this, packed with manganese, copper, and vitamin B6, pineapples promote energy production.
Potent Anti-inflammatory Effect
The presence of the enzyme bromelain in pineapple juice aids suppresses inflammation, which can help ease pain and swelling related to sport injuries and osteoarthritis.
Respiratory Health
Natural anti-inflammatory action and high bromelain content in pineapple juice, when consumed regularly may help alleviate cold and allergy symptoms.
Pineapple Recipes
From making jams, juices, and cakes to pineapple curries, this delicious fruit can be used in several delectable ways. One easy way to make a yummy pineapple delight is by roasting it. This dish serves as a healthy snack at parties, or just relish roasting pineapples on a rainy evening with your loved ones.
Also Read: Pineapple For Health: Delectable Recipes With This Juicy Tropical Fruit
Roasted Pineapples
Ingredients
1 pineapple
1/4 cup sugar
1/2 tsp chili powder
2 tbsp extra-virgin olive oil
1 tsp lemon juice
1 tsp salt
1/2 tsp chaat masala
Method
Clean the pineapple and peel the skin well and wash and dry it with a napkin. Cut the pineapple into slices and keep it aside.
Preheat the oven grill to medium-high and brush with some oil.
In a bowl add all the dry ingredients and blend well. Take the sliced pineapple pieces and brush them with lemon juice and olive oil mix and coat well with the masala. Allow it to marinate for 5 minutes
Now arrange the pineapple pieces into the skewers one by one.
Now grill the pineapple wedges for about 3-4 minutes on each side until they turn golden brown. Ensure to flip each side of the pineapple right after 5 minutes and it will take 20 minutes maximum.
Drizzle some olive oil over the roasted pineapple and serve them hot.
Nutrition
Pineapple laden with a wealth of vitamins and minerals confers impressive merits for boosting disease resistance. While it also supports improving digestion, reduces inflammation, promotes healthy vision, and speeds the recovery process. Being low in calories and high in dietary fibre this dish serves as a healthy appetizer in the weight loss meal plan.
White Forest Pineapple Cake
Ingredients
100 gm maida
½ cup condensed milk
50 gm butter
1 cup cubed pineapple
350 gm whipped cream
Few pieces of shredded white chocolate
1 tsp baking powder
¼ tsp baking soda
3 tsp sugar syrup.
70 ml water
3 tbsp pineapple juice
3 -4 tbsp sugar syrup
To Decorate
White chocolate pieces
Cherries
Pineapple slices
Method
Sieve the maida, baking powder, and baking soda in a bowl and keep it aside.
In a bowl take butter and condensed milk and mix it until fluffy.
Now add maida to the butter mixture, add water and pineapple juice while beating, and finally add half of the pineapple pieces and mix well.
Grease the baking tin with butter and dust it with maida pour the cake batter into the tin and bake it at 180-degree celsius for 20-25 minutes.
Cool it down at room temperature and cut it into two parts horizontally, take one part and soak it with sugar syrup.
Cover the cut portion with whipped cream, shredded white chocolate, and pineapple pieces and place the other part of the cake on it, soak it with sugar syrup and cover it with whipped cream.
Finally decorate with white chocolates, pineapple slices, and cherries.
Chill and serve.
Nutrition
Pineapple laden with essential vitamin A confers excellent incentives for healthy vision, besides providing magnesium for strong bones and joints. Eggs are a complete source of protein, comprising all the nine essential amino acids, for optimal growth and development, and supply good amounts of B vitamins and choline for augmenting brain health and metabolism.
