9 Science-Backed Health Benefits of Pineapple

Pineapple is a tropical fruit packed with nutrients and enzymes that offer multiple health advantages. Here’s why you should include it in your diet:

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1. Digestive Aid

• Contains bromelain, a powerful enzyme that helps break down proteins
• Reduces bloating and improves nutrient absorption
• May relieve constipation due to its fiber content (1.4g per 100g)

2. Immune System Booster

• Excellent source of vitamin C (47.8mg per 100g – 80% DV)
• Contains antioxidants that combat free radicals
• May shorten duration of common colds

3. Anti-Inflammatory Properties

• Bromelain reduces inflammation naturally
• May help with arthritis pain and sports injuries
• Could reduce postoperative swelling

4. Weight Management Support

• Low calorie (50kcal per 100g)
• High water content (86%) promotes satiety
• Natural sweetness helps curb sugar cravings

5. Heart Health Benefits

• Contains potassium to help regulate blood pressure
• Fiber content may help lower cholesterol
• Bromelain may prevent excessive blood clotting

6. Bone Strength

• Provides manganese (44% DV per 100g) – crucial for bone development
• Contains trace amounts of calcium and magnesium

7. Eye Health Protection

• Rich in beta-carotene (converts to vitamin A)
• May help prevent macular degeneration

8. Skin Health

• Vitamin C supports collagen production
• May help heal wounds faster
• Can be used topically to exfoliate skin

9. Cancer Prevention Potential

• Antioxidants may reduce oxidative stress
• Some studies suggest bromelain may have anti-cancer properties

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Nutritional Profile (Per 100g)

• Calories: 50
• Carbohydrates: 13g (natural sugars)
• Fiber: 1.4g
• Vitamin C: 80% Daily Value
• Manganese: 44% DV
• Bromelain: 95-100 GDU/g

How to Enjoy Pineapple

• Fresh chunks as snack
• Grilled pineapple rings
• In smoothies or fruit salads
• As a meat tenderizer (due to bromelain)
• In savory dishes (like Hawaiian pizza)

Precautions:

• May cause mouth irritation in some people
• Those on blood thinners should consult doctor
• Can trigger acid reflux in sensitive individuals

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