Pineapple: benefits and effects – Why to include in your diet

Pineapple: benefits and effects - Why to include in your diet

The Pineapple, besides being delicious, is still rich in various nutrients. Consumed fresh, in juices or desserts, in the right amount it can offer numerous health benefits. Its high nutritional value due to the presence of minerals and vitamins is one of the highlights of the fruit. Check the pineapple nutritional information:

Pineapple nutrition facts

ComponentsQuantity (100 grams)
Ascorbic acid27.20m

Pineapple Benefits

Because it contains a high nutritional value, Pineapple is capable of providing several health benefits:

It helps with weight loss

Because it contains a lot of water, pineapple is an excellent diuretic and, consequently, a good ally for the body, helping to reduce fluid retention. The consumption of pineapple reduces the desire to eat sweets, so it is very suitable for those who want to lose weight. If you are looking to lose weight, it is recommended to consume 2 slices of pineapple with cinnamon powder in the morning.

Prevents flu, coughs and colds

In addition to vitamins A and C that increase immunity, the presence of bromelain is responsible for facilitating expectoration. The enzyme has mucolytic action, which dissolves mucus or phlegm in the lungs, favoring general cleaning and facilitating expectoration. It is also indicated for patients who have sinusitis or chronic coughs.

It assists in the recovery of the body after exercising

Potassium has a fundamental role in the balance of electrolytes in the body, in muscle and cardiac contraction, improving performance and avoiding athletes’ fatigue. In just 100 grams of the fruit (equivalent to a slice), 5% of the recommended daily amounts are supplied. Bromelain, on the other hand, has anti-inflammatory effects that reduce swelling and recurrent muscle pain after training, optimizing muscle recovery time.

Allied to nails, skin and hair

Bromelain softens the skin and has been used to fight inflammation such as acne. Pineapple is a powerful antioxidant that fights free radical damage and improves hair, skin and nails. It is an excellent home remedy for skin with lesions and to reduce age spots as it contains enzymes that make up the skin’s elasticity.

It helps to preserve memory

The substances present in the fruit act directly on our neurotransmitters, promoting the improvement of cell renewal, preserving memory and preventing neuro-degenerative diseases such as Alzheimer.

It can be consumed during pregnancy

Pineapple can also be consumed by pregnant women and offers numerous advantages for her. However, it is necessary to consume it carefully so as not to aggravate stomach acidity. The astringent function of the fruit is responsible for easing the swelling, pain, nausea and constipation.

Helps control cholesterol and triglycerides

Fruit is a great natural remedy to lower cholesterol levels, as it helps to normalize this dyslipidemia in the blood as it is rich in soluble fibers that improve intestinal transit and decrease the intake of cholesterol from food. In addition, because it has soluble fibers that help to decrease the concentration of fat in the bloodstream, it contributes to lower the triglyceride values ​​in the blood.

Protects your eyesight

Due to the high levels of beta-carotene and vitamin A, pineapple is a great friend of eye health. In addition, some studies indicate that its consumption prevents macular degeneration and reduces the risk of loss of vision in old age.

It has substances capable of preventing asthma : Nutritionist Rucielli explains that the presence of beta-carotene, one of the oxidizing compounds present in the fruit, is essential for the prevention of asthma. “Regular consumption of pineapple can help to slow the development of the disease,” she adds.

It improves the conditions of the digestive tract

Bromelain acts in the stomach by breaking down food proteins, facilitating the best use of nutrients, favoring and accelerating heavy digestion. Due to the high fiber content, it helps to prevent constipation and promotes intestinal regularity.

Great ally of oral health

Pineapple is not a natural teeth whitener as they say. But on the other hand, its consumption prevents bacterial plaques, reduces the risk of periodontal diseases and also gingivitis. This is because, the vitamin C present in the fruit is essential for the good health of teeth, gums and bones.

Contains iodine, which reduces cramps and regulates the thyroid

One of the aggravating factors of cramps is iodine deficiency in the body. Because it contains good levels of iodine in its composition, regular consumption of pineapple is recommended to reduce cramps. In addition, iodine together with bromelain, are essential for the balance of the thyroid gland.

How to eat pineapple

In terms of flavor, pineapple, being an acidic fruit, combines with other fruits of the same category, in a fruit salad for example, or used in salads of dark green vegetables, in addition to detox juices.

From a nutritional point of view, good combinations also include dark green vegetables because pineapple is a good source of Vitamin C and it has the function of helping iron absorption. Pineapple can also be inserted into desserts after meals containing meats, as bromelain will help digest protein.

Pineapple peel consumption

The peel can and should also be consumed . In addition to the fruit pulp, the pineapple peel can also be consumed and has many benefits. It can be ingested in the form of tea and claims that it has great sources of important vitamins. One of the main ones is vitamin C, already known for preventing the flu, but also for helping to keep cholesterol levels under control.


There are some contraindications related to pineapple consumption, which we should be aware of. Patients with Gout, rheumatoid arthritis and peptic ulcers should consult a doctor before consuming the fruit so that they are informed about the amount that can be eaten without health risks. In addition, people who use anticoagulant drugs should avoid excessive consumption and follow up with a doctor.

Contrary to popular belief, gastritis sufferers can consume the fruit, as long as they avoid excesses. Its consumption is not done in isolation, but in conjunction with foods such as nuts, seeds or vegetables, as these minimize the effects of acidity on the digestive system.


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