Mediterranean Diet 101

Pineapple Health Benefits

Pineapple is very popular fruit which can be found fresh, canned or in the form of juice. As with many other foods, the best way to consume it, is in the fresh form.

Pineapple Nutrition Data

Nutritional content of 100g of fresh pineapple is given in the following table:

Nutrient Amount
Protein  1g
Carbohydrates  12g
Sugars  10g
Fats  0g
Fibers  1g
Vitamin A  52 IU
Vitamin C  17mg
Thiamin (B1)  0.08mg
Vitamin B6  0.11mg
Sodium 1mg
Copper 0.08mg
Iron 0.25mg
Manganese 1.59mg
Calcium 13.00mg


These are average values - they vary depending on numerous factors like pineapple variety, season, freshness etc.

As one can see, pineapple is very low in fats and cholesterol with moderate amount of carbohydrates (mostly sugars).

Fiber content is acceptable, but could be better. Sodium content is very low, while content of vitamin C and manganese is very good.

What is important that beside these nutrients, pineapple also contains compounds like bromelain (it is believed that bromelain has anti-inflammatory effect and might interfere with the growth of tumor cells and slow down blood clotting) and other compounds that act as antioxidants in human body.

Health Benefits of Pineapple

pineapple-1Due to it's benefits, pineapples have had a long tradition as a medicinal plant among the natives of South and Central America. Pineapple health benefits are numerous:

- it is very low in fats, cholesterol and sodium and can be very beneficial for cardiovascular health. Soluble fibers, antioxidants and other compounds help even further in improving cholesterol levels (both HDL and LDL cholesterol) and their ratio and decreasing high blood pressure.

- it can reduce rheumatism symptoms, like problematic joints and reduction of joint movement.

- it improves digestion and colon health in general.

- manganese and other minerals improve bone health and can significantly reduce osteoporosis in older women - in combination with calcium and foods high in vitamin D, since pineapple contains no vitamin D and relatively low amount of calcium.

- abundance of various vitamins and minerals also play key role in increasing the body's natural resistance to infections and various illnesses (strengthen the immune system), promote health of skin, bones, CNS etc.

Health Benefits of Pineapple Juice

pineapple-3Pineapple juice health benefits are just as same as health benefits of pineapples, but one must be careful about additional sugars and sweeteners.

Also, some manufacturers add artificial vitamins (mostly vitamin C, but also vitamins like A, D, E and some minerals). Additional vitamins are not necessarily something bad, but be vary when giving such 'reinforced' juices to kids, pregnant or nursing women.

Canned Pineapple

Pineapples are often consumed canned - this way they are available year long and they are already peeled off.

If they are canned in water, then there are no additional calories in the form of fast carbs (read: sugars).

Very often, to improve(?!) taste, some manufacturers can pineapples in syrup with various amounts of sugars. Such pineapples, even when syrup is drained, have higher amounts of carbohydrates and sugars, so be aware of additional calories.

In order to avoid loss of vitamins, canned pineapples are often also 'reinforced' with varying amounts of vitamins, especially vitamin C.

Consuming Pineapples

Best pineapples are - fresh. Just peel them off, slice in suitable chunks and enjoy. During summer, refrigerated pineapples or fruit salads containing pineapples are very refreshing delicacies.

Unfortunately, due to carbohydrate content, they should be avoided by people on Keto Diet, but people on Mediterranean Diet or Carbohydrate Cycling Diet can eat them according to their nutritional plan.

Making pineapple smoothies is very simple - put pineapples and other similar fruits in suitable pot, add some cottage cheese (maybe even some Meal Replacement Powder), add some water, blend and enjoy healthy snack.

Long story short - enjoy fresh pineapple and you will do your body good. Just be aware of carb content, since when one starts to eat pineapples, it is hard to stop ... :)

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