What Is the Nutrition Content of Pineapples?
Pineapples are greenish-gray or yellow when ripe, and they are a highly nutritious delicacy known for their numerous and unique health benefits. Beyond their delectable taste, pineapples boast a remarkable nutritional profile, making them a rich source of essential vitamins and minerals. Many individuals often consult dieticians to determine if pineapples can be included in low-carb diets. The answer is definitely yes, as these fruits are low in fat and satiating despite their sweet taste. Moreover, pineapples can be a part of any healthy diet plan, provided when consumed fresh fruit. Avoid the canned or juice forms that contain added sugars and are not as beneficial for health. Loaded with multiple nutrients and minerals, pineapples are also low in fat content.
Pineapples are ranked as medium glycemic index (GI) foods but still have a low glycemic load compared to other sweet fruits like bananas and watermelons. However, the glycemic index is higher in comparison to healthier low-GI fruits like berries, apples, and pears. One serving of pineapple can provide the body with approximately 0.181 milligrams of copper, which is a sufficient nutrient intake of copper (the adequate intake for copper is around 0.9 milligrams per day).
One cup of pineapple chunks, which is approximately 5.8 ounces, provides the following nutrition information for pineapples, as provided by the USDA (United States Department of Agriculture):
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Fat: 0.007 ounces.
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Sodium: 0.00006 ounces.
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Carbohydrates: 0.776 ounces.
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Fiber: 0.077 to 0.081 ounces.
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Protein: 0.028 to 0.031 ounces.
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Vitamin C: 0.002 ounces.
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Calories: 82 calories.
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Sugars: 0.564 ounces.
What Are the Health Benefits of Pineapples?
A. Anti-inflammatory: Pineapples contain an anti-inflammatory substance called bromelain, which is commonly used in conjunction with certain medications to treat acute cases of sinusitis. This enzyme is also commercially important for manufacturing supplements used for muscle injuries, sprains, strains, and even arthritis, thanks to its anti-inflammatory properties. Its usage is common in dental surgery and burns treatment in parts of Europe.
B. Skin Injury Treatment: Pineapple consumption would prove beneficial to the skin and the repair of skin injuries due to its high vitamin C content. This helps in the production of collagen which is an essential component for wound healing.
C. Fights Digestive Issues and Colon Cancer: Polyphenol compounds present in certain plant-based foods are also found in pineapple. These polyphenols are ideal for promoting the proliferation of healthy gut bacteria, contributing to the establishment of a diverse microbiome. Additionally, pineapple contains the compound bromelain, which is known for its ability to fight colon cancers. Research demonstrates that bromelain activates the process of apoptosis or programmed cell death, which is the body's natural defense against abnormal cells or disease patterns.
Who Should Avoid Pineapples?
Allergies to pineapples are possible, though very uncommon, and may require medical attention in a few individuals. If one has a previous history of fruit or pineapple allergy, or if one experiences symptoms such as sudden food allergy, hives, swelling, or difficulty breathing, it is important to report these clinical symptoms to the healthcare professional or allergist for immediate diagnosis. Furthermore, consuming pineapple is not recommended for patients on blood thinner medications, such as Warfarin therapy, or individuals taking sedative medications. Additionally, there is inconclusive but potential research suggesting an interaction between bromelain in pineapple and Amoxicillin and Tetracycline antibiotics. Therefore, it is advisable to avoid consuming pineapple if one is on antibiotic therapy.
How to Store Pineapples?
Fresh pineapples are usually imported throughout the year, with higher production during the warm climate season. However, their availability can vary from country to country, and they can also be found in the spring, fall, and winter seasons. Due to their perishable nature, pineapples cannot be preserved for too long after purchase. It is best to consume fresh fruit as soon as possible. When selecting pineapples, look for ones that are heavy, firm, and have a sweet aroma with visually appealing rich colors. Avoid pineapples that lack vibrancy or emit a fermented and sour smell. Additionally, refrain from purchasing fruits with dried leaves, bruises, or dark, and soft spots.
What Is the Culinary Use of Pineapples?
To cut a pineapple correctly, follow these steps: slice off the leaves and the pineapple stem, keep the fruit upright, and cut off the peel in vertical strips. Then separate the inner fruit from the woody core. Finally, cut the fruit into quarters ideally or into smaller portions, depending on preference.
Fresh pineapples are a delicious addition to most fruit and vegetable-based salads. Cut pineapple can be added to yogurt, paired with cottage cheese, or ricotta, or used in making smoothies. Frozen pineapples are popularly used globally for pineapple smoothies. These fruits can be baked, grilled, or even added to various soups and stews. Frozen pineapples are also free of added sugars, just like fresh pineapples, making them a natural option when fresh pineapples are not available. Nutritionists do not recommend consuming brands of canned pineapple that are particularly high in added sugars, which is often the case in most canned or jarred products, such as pineapple jellies and syrups. It is important to check the ingredient label at the back of the product to see if added sugar is present in the pineapple-based juice, syrup, jelly, or canned form. When using canned fruits, the liquid should be drained to reduce the sodium and sugar content as well.
Conclusion:
Pineapples, with their delightful taste and impressive nutritional content, are truly a delicacy worth incorporating into the diet. From Vitamin C to copper and various other beneficial nutrients, pineapples offer a multitude of health advantages. Whether enjoyed fresh, grilled, or added to different recipes, pineapples can elevate the culinary experience while nourishing the body. So, the next time when indulging in a pineapple, relish its tropical sweetness and embrace the goodness it brings to overall well-being.
