Pineapple: Health Benefits, Risks & Nutrition Facts

Spiny on the outside, sweet on the inside, pineapples are one fantastic fruit. Pineapples are members of the bromeliad family, and one of the few bromeliads to produce edible fruit, according to the biology department at Union County College. The fruit is actually made of many individual berries that fuse together around a central core. Each pineapple scale is an individual berry.

 Pineapples’ nutritional benefits are as fascinating as their anatomy. “Pineapples contain high amounts of vitamin C and manganese,” said San Diego-based nutritionist Laura Flores. These tropical treats are also a good way to get important dietary fiber and bromelain (an enzyme). 

“As well as having high amounts of manganese, which is important for antioxidant defenses, pineapples also contain high amounts of thiamin, a B vitamin that is involved in energy production,” Flores said. 

For all its sweetness, one cup of pineapple chunks contains only 82 calories. Pineapples are also fat-free, cholesterol-free and low in sodium. Not surprisingly, they do contain sugar, with 16 grams per cup.

Here are the nutrition facts for raw pineapple, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:

The nutritional profile for canned pineapple is different from raw pineapple. According to the U.S. Department of Agriculture, canned pineapple in light syrup has 131 calories per cup and 31.88 grams of sugar. It also contains fewer vitamins and minerals. If you do opt for canned pineapple, try to get it with no added sugar or look for a variety that is canned in fruit juice instead of syrup.

Health benefits

Immune system support

Pineapple contains half of the daily-recommended value of vitamin C, according to the FDA. Vitamin C is a primary water-soluble antioxidant that fights cell damage, according to the Linus Pauling Institute at Oregon State University. This makes vitamin C a helpful fighter against problems such as heart disease and joint pain.

Bone strength

Pineapple may help you keep standing tall and strong. The fruit contains nearly 75 percent of the daily-recommended value of the mineral manganese, which is essential in developing strong bones and connective tissue, according to the Linus Pauling Institute. One 1994 study suggested that manganese, along with other trace minerals, may be helpful in preventing osteoporosis in post-menopausal women. 

Eye health

“Pineapples can help reduce the risk of macular degeneration, a disease that affects the eyes as people age, due in part to its high amount of vitamin C and the antioxidants it contains,” Flores said. 

Digestion

Like many other fruits and vegetables, pineapple contains dietary fiber, which is essential in keeping you regular and in keeping your intestines healthy, according to the Mayo Clinic. But unlike many other fruits and veggies, pineapple contains significant amounts of bromelain, an enzyme that breaks down protein, possibly helping digestion, according to the American Cancer Society.

Anti-Inflammatory benefits

“Due to a complex mixture of substances that can be extracted from the core of the pineapple, well known as bromelain, pineapples can help reduce severe inflammation ... and can reduce tumor growth,” Flores said. A variety of studies have indicated that bromelain may be helpful in treating osteoarthritis, though more research is needed. 

Excessive inflammation is often associated with cancer, and according to the Memorial Sloan Kettering Cancer Center, bromelain and other proteolytic enzymes have been shown to increase the survival rates of animals with various tumors. There is not yet, however, clinical evidence to show that such results will happen in humans. 

Blood clot reduction

Flores noted that because of their bromelain levels, pineapples can help reduce excessive coagulation of the blood. This makes pineapple a good snack for frequent fliers and others at risk for blood clots.

Common cold and sinus inflammation

In addition to having lots of vitamin C, pineapple’s bromelain may help reduce mucus in the throat and nose, according to the University of Maryland Medical Center. So if your cold has you coughing, try some pineapple chunks. Those with allergies may want to consider incorporating pineapple into their diets more regularly to reduce sinus mucus long term.

Other pineapple's possible health benefits include

Age-related macular degeneration: A higher intake of all fruits (3 or more servings per day) has also been shown to decrease risk of and progression of age-related macular degeneration.

Asthma prevention

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in plant foods like pineapple, mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.

Blood pressure

Increasing potassium intake by consuming high potassium fruits and vegetables can help with lowering blood pressure. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation. Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.

Cancer

As an excellent source of the strong antioxidant vitamin C, pineapples can help combat the formation of free radicals known to cause cancer. Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition and has been shown to have an inverse association with the development of colon cancer in the Japanese population. High fiber intakes from all fruits and vegetables are associated with a lowered risk of colorectal cancer.

According to the American Cancer Society: "there are studies suggesting that bromelain [found in pineapple] and other such enzymes may be used with standard cancer treatment to help reduce some side effects (such as mouth and throat inflammation due to radiation treatments)."

Diabetes

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium pineapple provides about 13 grams of fiber. The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

Fertility

Antioxidant-rich diets have been shown to improve fertility. Because free radicals also can damage the reproductive system, foods with high antioxidant activity like pineapples that battle free radicals are recommended for those trying to conceive. The antioxidants in pineapple such as vitamins C, beta-carotene and the vitamins and minerals and copper, zinc and folate have properties that affect both male and female fertility.

Healing and Inflammation: Some studies have shown that bromelain, the enzyme found in pineapples, can reduce swelling, bruising, healing time, and pain associated with injury and surgical intervention. Bromelain is currently being used to treat and reduce inflammation from tendinitis, sprains, strains, and other minor muscle injuries as well as swelling related to ear, nose and throat surgeries or trauma.

Heart health

The fiber, potassium and vitamin C content in pineapple all support heart health. In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

Skin

The antioxidant vitamin C, when eaten in its natural form (as in a pineapple) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C also plays a vital role in the formation of collagen, the support system of your skin.

How to incorporate more pineapples into your diet

Select a pineapple with a firm, plump body without bruising or soft spots and green leaves at the crown. A green outer shell does not mean the pineapple is not ripe and contrary to popular belief, neither does the ease in which the leaves pull from the crown.

Pineapples should be picked at their peak ripeness since unlike other fruits, they will not continue to ripen once picked. Whole or cut pineapple should be stored in the refrigerator.

Make your own pineapple juice! Nothing tastes better than fresh fruit juice in the morning.

If consuming canned or packaged pineapple, make sure to pick up the varieties canned only in pineapple juice, not heavy syrup.

Keep a bowl of freshly chopped fruit front and center in a clear container in the refrigerator. Seeing the fruit readily available will likely cause you to choose them as a snack more often rather than raiding the cupboards for a less healthy processed snack

Add pineapple to your favorite kebabs. Try shrimp, chicken or steak kabobs with red onions, pineapple and cherry tomatoes

Make a fruit salad with strawberries, pineapple, mandarin oranges and grapes. Top with unsweetened shredded coconut for a fresh twist

Add some pineapple slices to your salad at lunch or dinner. Compliment the pineapple with walnuts or pecans, a crumbled cheese and light balsamic or citrus vinaigrette dressing

Make your own juice! Nothing tastes better than fresh fruit juice in the morning. When you make your own, you can be sure there are no added preservatives or sweeteners

Make a fresh salsa with pineapple, mango, jalapeno, red peppers and chipotle pepper and use as a topper for your favorite fish tacos.

Health risks

“Because pineapple is a great meat tenderizer, eating too much can result in tenderness of the mouth, including the lips, tongue and cheeks,” Flores said. “But, [it] should resolve itself within a few hours.” If it does not, or if you experience a rash, hives or breathing difficulties, you should seek a medical help immediately. You could have a pineapple allergy.

Flores pointed out a possible negative to pineapple’s high levels of vitamin C. “Because of the high amount of vitamin C that pineapples contain, consuming large quantities may induce diarrhea, nausea, vomiting, abdominal pain or heart burn,” she said. 

Additionally, extremely high amounts of bromelain can cause skin rashes, vomiting, diarrhea, and excessive menstrual bleeding, according to the University of Maryland Medical Center. Bromelain can also interact with some medications. Those taking antibiotics, anticoagulants, blood thinners, anticonvulsants, barbiturates, benzodiazepines, insomnia drugs and tricyclic antidepressants should be careful not to eat too much pineapple.

Eating unripe pineapple or drinking unripe pineapple juice is dangerous, reports the horticulture department at Purdue University. In this state, it is toxic to humans and can lead to severe diarrhea and vomiting. Eating a great deal of pineapple cores can also cause fiber balls to form in the digestive tract.

Pineapple facts

·         The word "pineapple," derived from the Spanish word piña, was first used in 1398 to refer to a pinecone. This changed about 300 years later, with the word "pinecone" being introduced so pineapple could be used exclusively for the fruit.

·         Pineapples were discovered by Europeans in 1493 on the Caribbean island of Guadalupe.

·         Early attempts by Europeans to cultivate the fruit failed until they realized that the fruit needs a tropical climate to flourish. By the end of the 16th century, Portuguese and Spanish explorers introduced pineapples into their Asian, African and South Pacific colonies.

·         Because pineapples are very perishable, fresh pineapples were a rarity for early American colonists. Glazed, sugar-coated pineapples were a luxurious treat, and fresh pineapple itself became a symbol of prestige and social class.

·         Pineapples were first cultivated in Hawaii in the 18th century. Hawaii is the only U.S. state in which they are still grown.

·         Other countries that commercially grow pineapples include Thailand, the Philippines, China, Brazil and Mexico.

·         It takes almost three years for a pineapple to mature.

·         Pineapple canneries use every bit of the pineapple. The skins, core and end portions are used to make a variety of products, including vinegar, alcohol and animal food.

References:

-        http://www.hort.purdue.edu/newcrop/morton/pineapple.html#Toxicity

-        http://umm.edu/health/medical/altmed/supplement/bromelain

-        http://www.mskcc.org/cancer-care/herb/bromelain

-        http://www.ncbi.nlm.nih.gov/pmc/articles/PMC538506/

-        http://www.ncbi.nlm.nih.gov/pubmed/8027856

-        http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/herbsvitaminsandminerals/bromelain

-        http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

-        http://lpi.oregonstate.edu/infocenter/minerals/manganese/

-        http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/

-        http://faculty.ucc.edu/biology-ombrello/POW/pineapple.htm

-        http://www.livescience.com/45487-pineapple-nutrition.html

-        http://www.ncbi.nlm.nih.gov/pubmed/15197064

-        http://meganwarerd.com/2013/04/01/fish-tacos-with-mango-salsa/

-        http://www.dole-plantation.com/Cutting