However, more recent studies have demonstrated that this may not be the case. High fiber intake from all fruits and vegetables is associated with a lowered risk of colorectal cancer.
Individuals with type 1 diabetes who consume high-fiber diets tend to have lower blood glucose levels , and individuals with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. The Dietary Guidelines for Americans recommends 21 to 25 g per day for women and between 30 and 38 g per day for men. Pineapples, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.
Pineapples are also rich in bromelain, an enzyme that helps the body digest proteins. Bromelain also reduces inflammatory immune cells, called cytokines, that damage the digestive tract lining. The inedible stems are the most concentrated source of bromelain, which can be extracted and is readily available in supplement form. Antioxidant-rich diets have been shown to improve fertility. Because free radicals can damage the reproductive system, foods with high antioxidant activity like pineapples are recommended for those trying to conceive.
The antioxidants in pineapple, such as vitamin C and beta-carotene, and the vitamins and minerals copper , zinc, and folate have properties that affect both male and female fertility. Some studies have shown that bromelain, primarily in the stem, can reduce swelling, bruising, healing time, and pain associated with injury and surgical intervention. In one study, people who consumed 4, mg of potassium per day reduced the risk of death from ischemic heart disease 49 percent when compared with those who consumed less potassium.
Researchers link high potassium intakes to a reduced risk of stroke , protection against loss of muscle mass, preservation of bone mineral density, and reduction in the formation of kidney stones.
The antioxidant vitamin C, when eaten in its natural form or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture. Vitamin C also plays a vital role in the formation of collagen , the support system of the skin. Select a pineapple with a firm, plump body, without bruising, or soft spots and with green leaves at the crown.
This popular fruit is packed with nutrients, antioxidants and other helpful compounds, such as enzymes that can fight inflammation and disease.
Pineapple and its compounds have been linked to many health benefits, including aiding digestion, boosting immunity and speeding up recovery from surgery, among others. One cup 5. Vitamin C is essential for growth and development, a healthy immune system and aiding the absorption of iron from the diet. Meanwhile, manganese is a naturally occurring mineral that aids growth, maintains a healthy metabolism and has antioxidant properties 3 , 4. Pineapples are packed with a variety of vitamins and minerals.
They are especially rich in vitamin C and manganese. Oxidative stress is a state in which there are too many free radicals in the body. Pineapples are especially rich in antioxidants known as flavonoids and phenolic acids 7. This allows the antioxidants to survive harsher conditions in the body and produce longer lasting effects 8 , 9.
Pineapples are a good source of antioxidants, which may reduce the risk of chronic diseases such as heart disease, diabetes and certain cancers. Many of the antioxidants in pineapple are bound, so they may have longer lasting effects. Pineapples contain a group of digestive enzymes known as bromelain They function as proteases, which break down protein molecules into their building blocks, such as amino acids and small peptides Once protein molecules are broken down, they are more easily absorbed across the small intestine.
This can be especially helpful for people with pancreatic insufficiency, a condition in which the pancreas cannot make enough digestive enzymes 12 , For example, one study showed that participants with pancreatic insufficiency experienced better digestion after taking a digestive enzyme supplement containing bromelain, compared to taking the same digestive enzyme supplement without bromelain Bromelain is also widely used as a commercial meat tenderizer due to its ability to break down tough meat proteins Pineapples contain bromelain, a group of digestive enzymes that breaks down proteins.
This may aid digestion, especially in those with pancreatic insufficiency. Several studies have shown that pineapple and its compounds may reduce the risk of cancers. This is because they may minimize oxidative stress and reduce inflammation.
One of these compounds is the group of digestive enzymes called bromelain. Test-tube studies have shown that bromelain may also help fight cancer 15 , For instance, two test-tube studies showed that bromelain suppressed the growth of breast cancer cells and stimulated cell death 17 , Other test-tube studies show that bromelain suppresses cancer in the skin, bile duct, gastric system and colon, among other areas 19 , 20 , 21 , Test-tube and animal studies have found that bromelain may stimulate the immune system to produce molecules that make white blood cells more effective at suppressing cancer cell growth and eliminating cancer cells Advertising on our site helps support our mission.
We do not endorse non-Cleveland Clinic products or services. Pineapple is low in calories and high in vitamins and minerals. One cup of pineapple chunks will deliver:. When your muscles work hard, they produce inflammation — leading to that inevitable soreness that can sideline you for up to three days.
But popping pineapple into your post-workout smoothie might help you get back to your training regimen a little sooner. Like most fruits, a ripe pineapple is sweet and juicy. Pineapple is one of the top food sources of the mineral, according to Oregon State University — a single cup of pineapple contains about 76 percent of the recommended daily value of manganese. Manganese may help stave off osteoporosis and helps improve overall bone and mineral density, according to Oregon State University.
Be careful not to overdo it, though — manganese intake can be dangerous and may increase the risk of cognitive disorders if you consume more than 11 mg per day, according to a study published in The Open Orthopaedics Journal. According to a study published in June in Molecules , pineapple is a great source of antioxidants, specifically phenolics, flavonoids, and vitamin C.
Filling up on antioxidant-rich foods like pineapple can play a role in countering those risks. Cancer occurs when abnormal cells in the body multiply and take over the healthy tissue, according to the Mayo Clinic.
A study published in November in The American Journal of Clinical Nutrition found that diets and blood concentrations high in antioxidants were associated with a lower risk of cancer.
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