Pineapple: Health Benefits, Risks & Nutritional Facts

Pineapples are not only valued for their sweet taste, they have been used to remedy several health conditions for centuries – including digestive problems and inflammation. The fruits are known as extravagant and exotic fruit, served only at the most lavish of banquets.

Botanically, pineapples are known as “Ananas comosus” and belong to the Bromeliaceae plant family. They are described best as compound type of fruit that develops from numerous small fruitlets which are fused together around a central core. The pulp is juicy and edible and their stems serve as a supporting fibrous core. The outer skin features tough, rough, and scaly rind. The ripe pineapple fruits may be yellow, orange-yellow or reddish. Internally, its juicy and edible flesh may range from creamy white to yellow with rich flavor. It has a mix sweet and tart taste. Each fruit measures up to 12 inches in length and weighs 1 to 8 pounds or more.

Nutritional Facts:

Pineapple fruit contains a proteolytic enzyme bromelain that breaks down protein in the food. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties. Studies have shown that consumption of pineapple regularly helps fight against arthritis, indigestion and worm infestation.

According to Laura Flores, San Diego-based nutritionist, pineapples are rich in vitamin C and manganese, which is important for antioxidant defenses. Pineapple also contain high amounts of thiamin, a B vitamin that is involved in energy production. It is also an important source of  riboflavin, folate, pantothenic acid, magnesium, potassium, antioxidants and polyphenols, such as beta-carotene. With low calories, pineapples are also fat-free, cholesterol-free and low in sodium. Not surprisingly, they do contain sugar.

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:

Nutrition Facts Serving size: 2 slices, 3" diameter, 3/4" thick (4 oz / 112 g) Calories 50   Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet.	Amt per Serving	%DV*		Amt per Serving	%DV*
	Total Fat 0g	0%		Total Carbohydrate 13g	4%
	Cholesterol 0mg	0%		Dietary Fiber 1g	4%
	Sodium 10mg	0%		Sugars 10g
	Potassium 120mg	3%		Protein 1g
	Vitamin A	2%		Calcium	2%
	Vitamin C	50%		Iron	2%

Health Benefits:

Many studies have found that pineapple fruit contains a proteolytic enzyme called, bromelain, which help to break down protein in the food. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties. Studies suggest that consuming pineapples can help reduce the risk of many lifestyle related health conditions including, obesity, diabetes, heart disease, weight loss, arthritis, indigestion and worm infestation.

According to MNT, here are possible health benefits of pineapple.

1) 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.

2) 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.

3) 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. 

4) 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)."

5) 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. 

6) Digestion: 

Pineapples, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

7) 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.

8) 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.

9) 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.

10) 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.

Health Risks

1. “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.
2. Flores also 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. 
3. Too much consumption of bromelain can cause skin rashes, vomiting, diarrhea, and excessive menstrual bleeding, according to the University of Maryland Medical Center.
4. According to the department of horticulture, Purdue University, eating unripe pineapple or drinking unripe pineapple juice can cause severe diarrhea and vomiting.
5. A study also suggests that eating too much of pineapple cores may cause fiber balls to form in the digestive tract. 

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