Here’s how pineapple improves your health and how to choose a good one. Don’t let the prickly skin scare you. Pineapple is sweet enough to rival most sweets-and it contains even more health benefits. Registered dietitian Julia Zumpano, RD, talks about how this delicious tropical fruit improves your health and how to choose fresh, flavorful and great fruit.
What Makes Pineapple So Healthy
The impressive nutritional profile of pineapple makes it a healthy dessert, side dish or snack at any time. A one -cup serving (165 grams) offers only 75 calories and 0% of the recommended daily value (DV) of cholesterol, sodium and fat. Here are some ways eating pineapple can improve your health.
Provides lots of nutrients
Vitamin C
You will get one -third of your daily value of Vitamin C which helps in tissue growth and repair. Vitamin C can also help fight cancer, heart disease and arthritis.
Manganese
pineapple contains over 100% of the daily value of this important trace element. Manganese helps bone formation, immune response and metabolism.
Fiber
Almost 10% of your daily fiber needs are found in a cup of pineapple. “Fiber is needed for a healthy gut and can help you fight hunger,” Zumpano said.
Vitamin B
Pineapple gives you several healthy doses of B vitamins, including thiamine, niacin, B6 and folic acid. These nutrients help your body process energy from the food you eat. They are also important for forming new red blood cells, which carry oxygen to organs and tissues.
Various Minerals
“Pineapples contain several minerals your body needs to function properly, including copper, potassium, and magnesium.
Promotes tissue healing
“Pineapple is the only food known to contain bromelain, an enzyme that helps skin and tissues heal,” Zumpano said. “Bromelain appears to produce a substance that fights pain and swelling.”
Taking bromelain from pineapple can also help the skin recover after surgery or injury.
Fights Inflammation
“Your body needs inflammation to fight disease,” Zumpano explains, “but too much inflammation in the body, especially over a long period of time, can lead to a cancer -like condition.” The anti-inflammatory power of bromelain can help fight inflammation and can inhibit the growth of some tumors.
Of course, eating pineapple is not a guarantee against cancer. “But eating lots of colorful fruits and vegetables, including pineapple, is a great way to help prevent cancer and other health conditions,” Zumpano said.
Helps Digestion
Here’s another reason to make pineapple your favorite dessert: Pineapple contains a large amount of fiber, which is linked to better digestion. It also contains bromelain, which is thought to aid digestion, although there is not enough scientific evidence to say for sure.
Relieves arthritis pain
The anti-inflammatory power of pineapple bromelain can provide pain relief for osteoarthritis sufferers. “If you’re suffering from joint pain due to osteoarthritis, try adding pineapple to your diet,” Zumpano says, “but don’t stop taking your medication or change the dose without talking to your doctor.”
Weight Booster
Most weight loss experts recommend a diet rich in fruits and vegetables if you are trying to lose weight. But pineapple can be a good friend of your diet (a good friend of fruit) because its enzymes can help burn fat.
“Studies on pineapples as a weight loss aid are only based on animals, so we need more evidence for this claim,” Zumpano said. “But adding some of these healthy fruits into your diet is definitely not painful.”
Recovery after exercise
When your muscles work hard, it produces inflammation, which leads to inevitable pain that can sideline you for up to three days. But incorporating pineapple into a smoothie after a workout may help you get back to your exercise regimen earlier.
“The anti-inflammatory power of pineapple can relax muscles and help them recover faster,” Zumpano said.
How to choose a good pineapple
Like most fruits, ripe pineapples are sweet and juicy. But unripe fruit will give a bland, dry, or sour taste. Unlike avocados, peaches and bananas, pineapples don’t continue to ripen after harvest, so letting them cook over the counter doesn’t help. Choosing a good one is not necessarily difficult. Here are some ways to choose a juicy and sweet pineapple.
What does a good pineapple look like?
Golden color
bright orange pineapple is overripe and past its peak; the green ones are not ripe. Find one that has a consistent gold color.
Big Eyes
A small knot on the skin gives you an idea of the contents inside. Find the largest knot, which means the fruit has had time to ripen on the tree.
More hints to juicy pineapple
Aroma
Smell the bottom of the pineapple before buying it. “The good ones will smell fresh and sweet,” Zumpano said. Avoid those that have a strange or vinegar -like smell or that have no odor at all.
Firmness
Hard pineapple may not be ripe. It should have a bit of softness when you squeeze it, but make sure it’s not soft or fluffy.
Leaves
The leaves should look fresh and green, and choosing one should be easy.
Weight
A pineapple should weigh for its size. “This shows that there’s a lot of juice in it,” Zumpano said.
How to store pineapple
Once you’ve chosen the right pineapple, don’t wait too long to enjoy it. Improper storage can damage your fruit. Here’s how to keep it delicious:
Over the counter
Most pineapples will stay well at room temperature over the counter for about two days. Keep away from direct sunlight and heat sources.
In the refrigerator
Refrigerate an uncut pineapple. It should last about five days.
Once cut
Store the freshly chopped pineapple in some of its juice and place in an airtight container. Store in the refrigerator for up to five days.
How to enjoy pineapple
Pineapple is a stand -alone snack after being cut into slices or ring -shaped pieces. But if you want to avoid cutting it, many grocery stores offer pre-cut pineapple. Frozen and canned pineapple is also a good choice. “Choose canned pineapple wrapped in its juice, not syrup,” Zumpano said. “Pineapple is pretty sweet by itself, so skip the extra sugar when you can.”
Easy recipe with pineapple
Pineapples don’t have to do it themselves. The fruit is also suitable for a variety of sweet and flavorful dishes. This recipe provides some inspiration:
Baked Pineapple With Lime and Mint
Fire highlights the sweetness of pineapple, so try this delicious roasted pineapple recipe.
Caramel Pineapple With Raspberries
This quick pineapple dessert has a gourmet atmosphere.
Raspberries and Pineapple Popsicles
Get a summer atmosphere at any time of the year with this healthy frozen dish.
Yogurt and Pineapple Fruit Salad
Serve this delicious alternative to a standard fruit salad.
While some of the health claims of pineapple require further study, there is no denying that it is packed with nutrients that can improve your well -being. Slice, chop, roast or mix – however you choose to eat it, enjoy adding this bright and spicy fruit to your diet.