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Pineapple – About, Nutritional Value, Benefits, Side Effects

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Pineapple (Ananas comosus) is an incredibly delicious and healthy tropical fruit. It is usually eaten roasted, broiled or freshly cut. It is packed with nutrients, antioxidants, and other helpful compounds like enzymes that can protect against inflammation and disease.

Early European immigrants called it because of its similarity to a pine cone. Its contents have been linked to many health benefits, including improved digestion, immunity, and surgical recovery.

Nutritional Value Of Pineapple

The nutritional profile of 100g of pineapple:

  • Calories – 46
  • Protein – 0.4g
  • Carbohydrates – 10.8g
  • Fat – 0.1 g
  • Fibre – 2.8g

Pineapple is a good source of vitamin C. One 100 g portion of fruit includes 47.8 mg of vitamin C, which helps with immunity. It is also known to improve various cellular functions. It also contains significant amounts of vitamins A, B6, E, and K, which help the body grow and develop against infections and regulate blood calcium levels.

Fruits are rich in antioxidants, flavonoids and phenolic acids, which help fight inflammation. It contains bromelain, an enzyme blend used to treat osteoporosis, which is good for relieving sinusitis and improving digestion.

Raw pineapple also contains significant amounts of manganese, which is essential for bone health, wound healing, and the body’s processing of cholesterol, carbohydrates, and proteins.


8 Proven Health Benefits of Pineapple

Pineapple is not an exotic food but has many health benefits. The nutritional value of It offers unique short- and long-term health benefits.

1. Weight Loss Support

Pineapple is a powerful nutrient that can help you lose weight. It is high in fiber and low in calories. It contains soluble and insoluble fibre, which aids the digestion process.

Fruits contain bromelain, a proteolytic enzyme that boosts your metabolic rate and helps break down proteins. Along with this, the high water content of pineapple keeps individuals full and hydrated, thus promoting weight loss.

2. Bone Strengthening

Pineapple is a fruit that helps bone health since it is high in manganese. Human studies show that manganese helps to produce bone cartilage and collagen.

It is also necessary for the body to keep bone density. The Recommended Dietary Allowance (RDA) for manganese is 1.8 to 2.3 mg daily, and one cup of pineapple chunks provides 2.6 mg of manganese. Considering that pineapple fulfils daily needs, consumption of It will help in bone mineralization in an individual.

3. Reduce the risk of cataracts

Antioxidants are radicals that fight free radicals present in our body, and vitamin C is a water-soluble antioxidant that prevents cell damage.

It has significant quantities of vitamin C, which protects the eyes from damage and cataract formation in the lens.

A study in the Journal of American Science by Taiwanese researchers discussed the decrease of eye floaters and frequent eating of pineapple.

4. Natural skin rejuvenation

Pineapple contains AHAs, ascorbic acid, and bromelain, which act as natural exfoliants, helping to minimize dark spots and reduce skin inflammation (redness, swelling, and irritation).

Its  juice is a holy grail for skincare enthusiasts because it’s also a great source of antioxidants that slow down ageing. Vitamin C and beta-carotene reduce fine lines and wrinkles for a youthful, radiant glow.

5. Energy Replenishment

Pineapple, among other things, helps with weariness and weakness. Its juice can be ingested to provide natural energy. Pineapple’s vitamin C content can increase norepinephrine levels in the brain, allowing it to convey messages to the body and improve energy and alertness. It also includes manganese, copper, and vitamin B6, which are essential for energy generation.

6. Minimize blood clots

Bromelain, which is found in pineapple, affects blood coagulation. It inhibits the formation of blood clots, dissolves existing blood clots, and aids in preventing stroke-related sudden attacks or serious diseases.

Consuming pineapple regularly can provide long-term health benefits and prevent serious threats.

7. Blood Pressure Control

When pineapple is rich in potassium, it is great for lowering blood pressure.

One cup (100g) of pineapple contains 109mg of potassium, which helps control high blood pressure. The fruit also has minimal sodium content, which is good for patients with high blood pressure.

8. Helps in muscle growth.

This versatile fruit is popular with gym goers as it is packed with nutrients and vitamins in perfect amounts.

The bromelain enzyme is also good for relieving muscle pain and inflammation.

Side Effects Of Pineapple

1. Blood Sugar Fluctuations

Although pineapple has numerous health advantages, consuming too much of it might cause blood sugar levels to rise. Pineapple’s high natural sugar content can boost blood sugar levels, which can be problematic for persons with severe diabetes.

2. Bromelain Reaction

Enzymes are very effective at reducing inflammation, reducing blood clots and more. However, excessive consumption of bromelain increases the risk of excessive bleeding, which can be fatal. Pineapple can cause bleeding after surgery, so consumption should be limited.

3. Drug Reactions

Pineapple’s vitamins and minerals can interact with various treatments and medications. It can potentially react with medications, with lethal consequences.


Pineapple is one of many great summer fruits and makes an amazing standalone snack. Cut into ring-shaped pieces, grilled, blended to make smoothies, or taken all day with pineapple-infused water are all great choices. However, consult your dietitian before including it in your diet or post-workout snack.

Pineapples are tasty, flexible, and high in nutrients and antioxidants.

These fruits can be blended, roasted, roasted or eaten fresh. Their nutrients and chemicals have been linked to several health advantages, including improved digestion, lower cancer risk, and relief from osteoarthritis. Nonetheless, further human research is required.


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