January 3

Pineapple – Benefits, Nutritional Value and Ways to Include

By Fitness Blog

January 3, 2022

Pineapple – Benefits, Nutritional Value and Ways to Include HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Name the tough and edgy fruit on the skin, tender and juicy inside, with a crown? Of course, it's pineapple. The fruit pineapple is attention-grabbing to take a look at and scrumptious, and wholesome to eat. The advantages of pineapple are many, starting from enhancing digestion to combating towards most cancers cells, stopping ageing, and lots of extra. So keep tuned to marvel on the monumental well being advantages of this fruit topped by nature.

Scientifically often known as Ananas comosus, it's a tropical fruit. The pineapple plant can reside as much as 50 years. It originated in South America and shortly gained reputation worldwide. There are various kinds of pineapple obtainable worldwide based on form, texture, color and measurement. 

Nutritional Value of Pineapple

The dietary worth of 100 grams of pineapple is as follows: –

  • Calories – 56.6
  • Carbohydrate – 9.42 grams
  • Fat – 0.16 grams
  • Protein – 0.52 grams
  • Fibre – 3.46 grams


  • Phosphorous – 9 mg
  • Iron – 2.42 mg
  • Choline – 8 mg
  • Magnesium – 33 mg
  • Sodium – 34.7 mg
  • Potassium – 37 mg
  • Selenium – 20mcg


  • Vitamin A – 18 mcg
  • Vitamin C – 39 mg

Benefits of Pineapple

1. Aids in Weight Loss

Pineapple comprises soluble and insoluble fibre, which helps in dropping pounds. In addition, it's low in energy, and you may eat it whereas following a low-calorie weight-reduction plan for weight reduction. 

Snacking in between meals because of low or no satiety is a big well being concern for weight acquire and weight problems these days. In addition, a extra substantial drawback is consuming unhealthy snacks. Therefore, keep away from binge consuming between meals. The fibre content material in pineapple offers satiety for a extra prolonged interval. As a end result, you may handle the urge to binge on unhealthy mid-meal snacks. In addition, pineapple is superb for mid-morning fruit whereas dropping pounds.

A study means that consuming pineapple day-after-day could assist in weight reduction.  

2. Natural Energy Booster

The dietary profile of pineapple clearly states its richness in vitamins. These vitamins are important for sustaining good well being. In addition, pineapple may be very versatile, and you may embrace it in any delicacies. For instance, you may eat it as a salad, juice, or entire fruit.

Pineapple is wealthy in Vitamin C. Vitamin C, other than being a potent antioxidant, additionally helps within the correct absorption of iron in your physique. That is the way it helps in stopping anaemia. In addition, magnesium in pineapple aids progress and helps preserve good metabolism. It additionally has antioxidant properties. All these make pineapple a pure power booster.

3. Protect from Degenerative Diseases

Oxidative stress results in degenerative illnesses. Antioxidants assist in lowering oxidative stress in your physique. In addition, they assist combat the free radicals in your physique attributable to oxidative stress. Pineapple is wealthy in antioxidants. These antioxidants defend your physique from numerous degenerative illnesses like sort 2 diabetes, bronchial asthma, cardiovascular illnesses, and many others.

4. Fights Inflammation

Pineapple comprises a surprise element, bromelain. Bromelain is an enzyme in pineapple which has anti-inflammatory properties. It helps combat irritation in your physique and suppresses the expansion of sure tumours. It additionally fights germs and retains your physique immune to numerous infections. 

Studies clarify the anti-inflammatory properties of bromelain. As a end result, pineapple prevents most cancers, Parkinson’s and different inflammatory illnesses.

5. Eases digestion

Bromelain in pineapple additionally acts as a digestive enzyme. It is a Protease enzyme, which helps break down protein in your physique. The course of helps break down protein from its advanced construction to its less complicated kind with the assistance of bromelain. This less complicated type of protein will get damaged down into amino acids. Amino acids are often known as the constructing blocks of protein. The physique rapidly absorbs these amino acids. That is how pineapple helps within the digestion and absorption of proteins.  

Fibre and bromelain collectively help in correct digestion. As a end result, pineapple helps relieve folks from digestive problems like constipation, irritable bowel syndrome, flatulence and many others.

6. Treats chilly and cough

Pineapple has anti-inflammatory properties, which assist combat infections like cough and chilly. Studies show that pineapple could deal with seasonal cough and chilly. For ages, folks have been consuming pineapple for its therapeutic makes use of.

In addition, pineapple juice helps soothe your throat. It eases sore throats and dissolves mucus. A 2010 research reported that individuals who drank one glass of pineapple juice day by day recovered from tuberculosis quicker than different folks.

7. Strengthens bones

Calcium and magnesium in pineapple profit your bones and dental well being. Eating pineapple strengthens your gums and helps preserve the enamel layer of your tooth. In addition, magnesium helps preserve stronger bones.

8. Improves fertility

The enzyme bromelain has exceptional anti-inflammatory properties. It is because of its excessive antioxidant ranges. Apart from this, bromelain additionally has a singular agent, an anticoagulant.

An anticoagulant is a blood-thinning agent, which helps enhance blood movement to the uterus. This improved blood movement helps in correct implantation. In addition, this property of bromelain additionally helps regulate menstrual cycles in females. 

9. Good for eyes

Pineapple is an effective supply of vitamin A. It comprises beta carotene, a vital vitamin A element that helps preserve wholesome imaginative and prescient. In addition, pineapple comprises vitamin C, which is an antioxidant. 

Eyes endure macular degeneration because of oxidative stress. This situation in the end results in cataracts which is a standard eye drawback. Vitamin C, as a potent antioxidant, can enhance cataract associated points. Also, as a result of vitamin C inhibits lens oxidation. 

10. Prevents hypertension

The antioxidant-rich pineapple is superb for sustaining a wholesome coronary heart. In addition, research exhibits that consuming pineapple is efficient towards stopping hypertension. That can also be as a result of presence of bromelain. Bromelain exerts an antihypertensive impact when administered for extended intervals. Hence, if you'd like your coronary heart to be wholesome, eat pineapple day by day.

11. Aids in speedy restoration

Pineapple aids in speedy restoration after a surgical procedure or heavy exercise. However, research has confirmed that bromelain (the enzyme in pineapple) is a vital issue. It has successfully diminished exercise-induced muscle ache. In addition, it additionally enhances restoration after surgical procedures.

Dermatological Benefits of Pineapple

Studies counsel that bromelain has antibacterial, antioxidant and anti inflammatory properties.

Bromelain additionally helps folks with Pityriasis Lichenoides Chronica (PLC). It is a continual pores and skin illness. The illness results in scaling and raised spots on the pores and skin. A study says that supplementing with bromelain day by day for 3 months could reverse the situation with none unwanted side effects. A study additionally means that making use of pineapple to the face could assist combat acne-causing micro organism. 

One cup of pineapple comprises 88% of the required day by day worth of vitamin C. Vitamin C is a potent antioxidant that helps our pores and skin in some ways. For instance, it encourages collagen manufacturing, which helps preserve pores and skin elasticity. In addition, it additionally prevents injury to the pores and skin cells attributable to free radicals. 

As a end result, pineapple helps treatment a number of pores and skin situations like: 

  • Acne
  • Pimple
  • Black spots
  • Dull pores and skin
  • Thin hair
  • Inflammation of scalp
  • Dandruff
  • Hair fall

Ways to Include Pineapple in Your Diet

Pineapple is a really versatile ingredient. You can add it to salads, mix it to make a smoothie and even bake it with dishes so as to add a candy element. Let us check out a couple of wholesome recipes utilizing pineapple.

#1 Pineapple Smoothie

Pineapple Smoothie

Serves – 2

Preparation time – 10 minutes


  • Pineapple (chopped) – 2 cups
  • Skimmed milk – 1.5 cups
  • Ground cinnamon – 1 pinch
  • Honey – 1 teaspoon (elective)


  1. Blend all of the components in a blender
  2. Pass it by way of a strainer and serve chilled.

#2 Pineapple Muffins

Pineapple Muffin

Soft and moist home made pineapple muffins are good for a wholesome breakfast or snack.

Serves – 4

Time – half-hour.


  • Crushed pineapple – 1 cup
  • Skimmed milk – 2 tablespoon 
  • Vinegar – 1 tablespoon
  • Pure vanilla extract – 1½ tsp 
  • Oil – 0.5 tbsp 
  • Oat flour – 1 cup
  • Baking soda and baking powder: ½ tsp every


  1. Whisk the primary 5 components in a bowl with the assistance of an electrical beater.
  2. Set apart for 10 minutes.
  3. Preheat the oven to 350 levels F, and line a muffin tin.
  4. Stir the remaining components into the bowl till the batter is evenly blended.
  5. Portion into the liners. Bake 20 minutes or till muffins have domed and a toothpick inserted into the centre of a muffin comes out principally clear.
  6. Once cooled, for those who loosely cowl in a single day both on the counter or refrigerated, the liners peel off simply, and the flavour and texture are even higher on the subsequent day.

Points to Remember

Pineapple has an unlimited quantity of well being advantages. But it will assist for those who didn't overeat. Overconsumption of bromelain could result in nausea, vomiting, and rashes.

Some essential factors to think about whereas utilizing pineapple are:

  • When slicing a pineapple, make sure that you utilize a pointy knife and put on gloves.
  • While chopping a pineapple, be sure to take away all of the eyes of the pineapple.
  • Overeating pineapple can result in ulcers within the mouth.
  • Do not drink water after consuming pineapple. It could result in a sore throat.
  • You can eat one glass of pineapple juice day by day as a mid-morning drink.
  • You can add pineapple to your muffins, pastries, salads and many others.

In some locations, pineapple has its use as a meat tenderiser. In addition, pineapple additionally is ideal for steak marination. However, pregnant girls aren't allowed to eat pineapple in some areas. However, it's not scientifically confirmed. 


Some persons are allergic to pineapple and can't digest it properly. Symptoms of pineapple allergy are as follows: –

  • Rashes
  • Breathlessness
  • Nausea
  • Vomiting

If you face any problem after consuming pineapple, seek the advice of a doctor instantly.


Pineapple is a scrumptious fruit, which is low in energy and filled with vitamins. The vitamins are sure in advanced compounds, which don't break simply. That is why folks name pineapple a tough and hard fruit. Not solely due to its outward look, but in addition its chewy texture and its capability to maintain its nutrient compounds intact. These nutrient compounds don't get damaged even in some unfavourable situations.

Pineapple advantages our physique in some ways. In different phrases, its advantages are a number of. Overall, it's helpful for nearly all physique capabilities. It is an extremely versatile fruit, and you may eat it in numerous methods like baking, roasting, mixing, and many others. To expertise its well being advantages, incorporate pineapple in your weekly weight-reduction plan.  

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