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Pineapple: nutritional information and health benefits –
The article is taken from a hypescience.com. Pineapple is a tropical fruit rich in vitamins, enzymes and antioxidants. They can help boost the immune system, strengthen bones and aid digestion. Also, despite being sweet, pineapples are low in calories.
Pineapples are a member of the bromeliad family and it is the only bromeliad that produces edible fruit. The fruit is made up of many individual berries that grow together around a central core. Each pineapple scale is an individual flower, or berry.
The nutritional benefits of pineapple are as enticing as its unique anatomy. “Pineapple contains large 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).
In addition to having large amounts of manganese, which is an important antioxidant, pineapple also contains large amounts of thiamine, a B vitamin that is involved in energy production.
For all its sweetness, one cup of pineapple chunks contains just 74 calories, according to the USDA’s National Nutrient Database. Pineapples are also fat-free, cholesterol-free and low in sodium. Not surprisingly, they contain sugar, with around 14 grams per cup.
NUTRITIONAL FACTS
Here are the nutrition facts for raw pineapple, according to the US Department of Agriculture:
Serving Size: 1 cup of chunks (165 g)
Amount per serving:
Calories – 74
Total Fat – 0g
Colesterol – 0mg
Sodium – 2mg
Potassium – 206 mg
Total Carbs – 19.5g
Sugars – 13.7 g
Protein – 1g
Vitamina C – 28mg
Calcium – 21mg
The nutritional profile of 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 less vitamins and minerals. If you opt for canned pineapple, try to buy it without added sugar or look for a variety that is canned in fruit juice instead of syrup.
Pineapples contain a significant amount of vitamin C, a water-soluble antioxidant that fights cellular damage, according to the Linus Pauling Institute at Oregon State University. This makes vitamin C a useful tool against heart disease and joint pain, for example.
One cup of raw pineapple chunks contains 2.6 mg of manganese, an important mineral for developing strong bones and connective tissue, according to the Linus Pauling Institute. A 2020 study also suggested that manganese could help lower the risk of type 2 diabetes in postmenopausal women.
Pineapple: nutritional information and health benefits
The variety of vitamins and minerals in pineapple also has many other health benefits. For example, “Pineapple may 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, pineapples contain fiber, which is essential for regulating and keeping your gut healthy, according to the Mayo Clinic.
But unlike many other fruits and vegetables, pineapple contains significant amounts of bromelain, a protein-breaking enzyme, which can aid digestion, according to the American Cancer Society. Several studies have suggested that bromelain may also be useful in treating osteoarthritis.
Excessive inflammation is often associated with cancer, and according to Memorial Sloan Kettering Cancer Center, bromelain and other proteolytic enzymes have been shown to increase survival rates for animals with various tumors.
Flores noted that because of its bromelain levels, pineapple can help reduce excessive blood clotting. This makes pineapple a good snack for anyone who sits for a long time like people on long trips and flights or with any other risk of blood clots.
In addition to having lots of vitamin C, bromelain in pineapples can help reduce mucus in the throat and nose in combination with honey, according to a study by the US National Library of Medicine. So if you’re coughing from a cold, I’ll eat some pineapple. People with allergies may want to include pineapple in their diets more regularly to reduce mucus in the long term.
Pineapple: nutritional information and health benefits
HEALTH RISKS – “Since pineapple is a great meat tenderizer, eating too much of it can result in tenderness in the mouth, including the lips, tongue and cheeks,” Flores said. “But, [it] should resolve itself within a few hours.” But if the sensation persists, or if you experience a rash, hives, or breathing difficulties, you should seek medical help immediately, as you may have a pineapple allergy.
Flores pointed out a possible downside to pineapple’s high levels of vitamin C. “Because of the high amount of vitamin C pineapple contains, consuming large amounts can induce diarrhea, nausea, vomiting, abdominal pain or heartburn,” she said.
Additionally, extremely high amounts of bromelain can cause rashes, vomiting, diarrhea and excessive menstrual bleeding, according to Medical News Today. Bromelain can also interact with some medications. Those taking antibiotics, anticoagulants, anticonvulsants, barbiturates, benzodiazepines, insomnia medications, and tricyclic antidepressants should be careful not to eat too much pineapple.
Eating unripe pineapple or drinking unripe pineapple juice is dangerous, according to Purdue University’s department of horticulture. Unripe pineapple is toxic to humans and can lead to severe diarrhea and vomiting. You should avoid eating too much pineapple pith as this can cause balls of fiber to form in your digestive tract.
source hypescience.com
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