Pineapples are tropical fruits that are
rich in vitamins, enzymes and antioxidants. They may help boost the immune system,
build strong bones and aid indigestion. And, despite their sweetness,
pineapples are low in calories.
Pineapples
are members of the bromeliad family, and are the only bromeliad that produces
edible fruit, according to the Purdue University Center
for New Crops and Plant Products. The fruit is made of many
individual berries that grow together around a central core. Each pineapple
scale is an individual flower, or berry.
The
nutritional benefits of pineapples are as attractive as their unique anatomy.
"Pineapples contain high amounts of vitamin C and manganese," said
San Diego-based nutritionist Laura Flores. These tropical fruits 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 74 calories, according to
the USDA National Nutrient Database. Pineapples are also
fat-free, cholesterol-free and low in sodium. Not surprisingly, they do contain
sugar, with about 14 grams per cup.
Nutrition
facts
Here are the nutrition facts for raw
pineapple, according to the U.S. Department of Agriculture:
Serving
size: 1 cup chunks (165 g)
Amount per serving:
Calories 74
Total
Fat 0 g
Cholesterol 0 mg
Sodium 2 mg
Potassium 206 mg
Total
Carbohydrate 19.5 g
Sugars 13.7 g
Protein 1g
Vitamin
C 28 mg
Calcium 21 mg
The nutritional profile for canned
pineapple is different from raw pineapple. According to the USDA, canned
pineapple is typically higher in calories and higher in 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
Pineapple
contains a significant amount of vitamin C, a 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.
Pineapple may
help you keep standing tall and strong. One cup of raw pineapple chunks
contains 2.6 mg of manganese, a mineral that's important for developing
strong bones and connective tissue, according to the Linus Pauling Institute. A 1994 study suggested
that manganese, along with other trace minerals, may be helpful in preventing
osteoporosis in post-menopausal women.
The variety
of vitamins and minerals in pineapples have many other health benefits, too.
For example, "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.
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, which may help with
digestion, according to the American Cancer Society. Multiple studies have suggested that bromelain could also
be helpful in treating osteoarthritis.
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.
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.
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
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." But if the
feeling persists, or if you experience a rash, hives or breathing difficulties,
you should seek medical help immediately, as 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 heartburn," she said.
Advertisement
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, according to the
horticulture department at Purdue University. Unripe pineapple toxic to humans and
can lead to severe diarrhea and vomiting. And, avoid eating too much of the
pineapple core as it could cause fiber balls to form in the digestive tract. [Quiz Yourself: Pineapple Nutrition Facts]
Additional
resources:
·
Read more about pineapple and find pineapple recipe ideas from
Berkeley Wellness, a project from the University of California Berkeley.
·
Learn more about this edible bromeliad
and other bromeliads on bromeliads.info.
·
Find out more about the social
history of pineapples from Encyclopedia Britannica.
This
article was updated on June 26, 2019 by Live Science Reference Editor Kimberly
Hickok.
Komentar
Posting Komentar