Pineapple
Pineapple, with its sweet taste and juicy texture, is not only a delicious tropical fruit but also a nutritional powerhouse packed with essential vitamins, minerals, and antioxidants. Originating from South America, pineapples have been enjoyed for centuries not only for their flavor but also for their numerous health benefits. In this article, we will explore the incredible health benefits of pineapple and why you should consider adding it to your regular diet.
If you're just here to learn how to cut up a pineapple and put it in your smoothie, check out the video below. Or, keep reading to learn more about the amazing health benefits of pineapple.
Bromelain
One of the most significant health benefits of pineapple comes from its high bromelain content. If you watched the video above, you know that we save the pineapple core for smoothies. That's because most of the bromelain in pineapple is found in the core. Bromelain is an exciting enzyme that has been studied for over 50 years and has been the subject of over 400 research papers. Bromelain can help with blood pressure, pain, inflammation, and digestion. Keep reading to learn more.
Heart Healthy
Orr (1998) reported that bromelain may prevent heart attacks. Adding bromelain to your diet will help lower your blood pressure. A lower blood pressure may prevent heart attacks.
Furthermore, bromelain may also reduce excessive platelet aggregation. This will help keep your blood flowing properly especially in your heart. Excessive platelet aggregation may cause a blockage which can lead to a heart attack.
Therefore, adding pineapple to your diet, especially the core, may reduce the risk of a heart attack. Of course losing weight will also lower your risk of heart attacks. Click the image below to see what else you can do to lose weight.
Pain Relief
Tamra Orr (1998) also reported that the bromelain in pineapple makes an excellent pain reliever. A 5 year study of over 200 people showed that bromelain worked as an effective pain reliever in 75% of the subjects; much more than traditional pain relievers like aspirin. Some of the subjects were even released from the hospital much quicker than those on traditional pain relievers. Studies like this are one of several reasons you may see bromelain used as a pain reliever in the future.
Speaking of pain relief, did you know caffeine is also a good pain reliever? Click the image below to read more about why you should include caffeine in your pre-workout drink.
Osteoarthritis
Bromelain has been studied for its potential benefits in managing osteoarthritis. Research suggests that bromelain may have anti-inflammatory and analgesic properties, which could help reduce pain and inflammation associated with osteoarthritis. Kasemsuck et al. (2016) compared bromelain with osteoarthritis medication. After 16 weeks, both groups saw reduced swelling and reduced pain. This is great news for those seeking a more holistic approach to dealing with knee pain.
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Anti-oxidants
Of the many nutrients inside of a pineapple, none may be more important than the combination of the disease fighting anti-oxidants. As a reminder, the anti-oxidants are vitamin C, vitamin A, and vitamin E.
One cup of pineapple is low in calories, but loaded with Vitamin C. There is so much vitamin C in pineapple that one serving will provide 131% of your daily requirements.
Pineapple is also loaded with vitamins A, vitamins K, phosphorus, zinc, manganese, and calcium. A food loaded with all these health benefits shouldn't taste this great! But if you would like to mix them with another fruit, you can't go wrong with strawberries. Click this link to read about all the health benefits of strawberries.
And if you need help with an exercise and/or a nutrition plan, contact a PFTA certified personal trainer like the one below. Click the image below for more info.
Exercise Recovery
As state above, bromelain has anti-inflammatory properties which may help with exercise recovery by reducing inflammation and muscle soreness. Some studies suggest that consuming pineapple or bromelain supplements may help to speed up recovery after intense exercise or reduce muscle soreness. Including pineapple as part of a balanced post-exercise meal or snack may offer some benefits, but it's essential to combine it with other nutrients to support recovery, such as carbohydrates and protein.
Speaking of carbs and protein, do you need how to estimate your macros? We created a simple way for you to ensure you're getting the right amount of fat, carbs, and protein. Click the image below for more info.
Cancer Prevention
Some studies suggest that the antioxidants found in pineapple, such as vitamin C and various flavonoids, may help reduce oxidative stress and inflammation in the body, which are factors that can contribute to cancer development.
Moreover, research suggests that bromelain may have anti-cancer properties, including the ability to inhibit the growth of cancer cells and induce cancer cell death. However, more research is needed to fully understand the role of bromelain in cancer prevention and treatment.
While including pineapple as part of a balanced diet may offer some potential cancer-preventive benefits, it's essential to remember that no single food can prevent cancer on its own. A diet rich in a variety of fruits, vegetables, whole grains, and lean proteins, along with other healthy lifestyle choices such as regular exercise and avoiding tobacco, is the best approach for reducing cancer risk.
Knowledge is Power
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Summary
As you can see, there are many health benefits to eating pineapple. It not only taste great, but it provides a ton of vitamins and minerals. These nutrients can help with pain relief, inflammation, and exercise recovery. There are even promising studies that it may prevent or slow down the progression of cancer. So next time you're looking for an awesome fruit snack, don't hesitate to carve up a pineapple. If you don't know how to cut up a fresh pineapple, check out the video above. Happy health and happy training!
Written By
RAescobar, PFTA instructor and personal trainer
Sources:
Kasemsuk, Thitima, et al. “Improved WOMAC Score Following 16-Week Treatment with Bromelain for Knee Osteoarthritis.” Clinical Rheumatology, vol. 35, no. 10, Oct. 2016, pp. 2531–40.
Orr, Tamra B. “Health `stems’ from the Pineapple.” Better Nutrition, vol. 60, no. 10, Oct. 1998, p. 38.
“Impressive Health Benefits of Pineapple.” Nation (Nigeria), 25 Jan. 2020.
