Pineapple or commonly known as ‘Ananas’ in Hindi and is a delicious and nutritive fruit. It shows a close resemblance to the pine cone and was thus named after that by early Europeans. Pineapple is rich in Vitamins, Minerals and other essential nutrients which are beneficial for your overall well being. Though this fruit is sugary, it is very low in calorie. This miracle fruit is low in fat and cholesterol. So you can relish each and every bite of it without worrying about adding extra calories in your diet.
Let’s have a look at the nutritional value of Pineapple.
Nutritional Value Of Pineapple
Pineapple is a rich source of rich source of Vitamin A and B complex vitamins like folates, thiamin, riboflavin and pyridoxine, Vitamin C. It is high Calcium and Manganese. This fruit is also loaded with dietary fibre-pectin which is good for your bowel movement, aids in digestion and promotes weight loss. Pineapple contains bromelain enzyme which helps to reduce swelling and inflammation in many health conditions This delicious fruit is loaded with antioxidants which improve your immune system.
Nutritional Value of Pineapple (Tabular Chart)
Nutritive Value per 100 gms (Source: USDA National Nutrient Data Base)
| Principle | Nutrient Value | Percentage of RDA |
| Energy | 50 Kcal | 2.5% |
| Carbohydrates | 13.52 g | 10% |
| Protein | 0.54 g | 1% |
| Total Fat | 0.12 g | <1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 1.40 g | 4% |
| Vitamins | ||
| Folates | 18 μg | 4.5% |
| Niacin | 0.500 mg | 4% |
| Pyridoxine | 0.112 mg | 9% |
| Riboflavin | 0.018 mg | 1.5% |
| Thiamin | 0.079 mg | 6.5% |
| Vitamin A | 58 IU | 2% |
| Vitamin C | 47.8 mg | 80% |
| Vitamin E | 0.02 mg | <1% |
| Vitamin K | 0.07 μg | 0.5% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 109 mg | 2.5% |
| Minerals | ||
| Calcium | 13 mg | 1.3% |
| Copper | 0.110 mg | 12% |
| Iron | 0.29 mg | 3.5% |
| Magnesium | 12 mg | 3% |
| Manganese | 0.927 mg | 40% |
| Phosphorus | 8 mg | 1% |
| Selenium | 0.1 μg | <1% |
| Zinc | 0.12 mg | 1% |
| Phyto-nutrients | ||
| Carotene-β | 35 µg | — |
| Crypto-xanthin-β | 0 mcg | — |
You will be amazed to know the benefits of this miracle fruit it has on your skin, hair and your overall well being. Let’s get started one by one.
Benefits Of Pineapple For Skin
This fruit which is easily available in the market is not only delicious but also nutritious. It is loaded with Vitamins, Minerals and antioxidants which nourishes your skin from deep within.
1. Good Exfoliator
Pineapple acts as a natural exfoliator. Pineapple is rich in AHA (Alpha Hydroxy Acids) which helps to remove dead skin cells, revealing a brighter and a fresher looking skin. Take 2 tablespoons of blended pineapple and mix it with 1 teaspoon of honey and apply generously all over your face and neck. Massage it in a circular motion for 5 minutes. Leave it for 10 minutes and wash off with lukewarm water.
2. Younger Looking Skin
Pineapple is loaded with antioxidants and alpha hydroxy acids which fight free radical and prevents the appearance of wrinkles and fine lines. You can prepare an anti-aging face mask with pineapple and coconut milk. Take 4-5 slices of pineapple and 2 tablespoons of coconut milk. Blend it well into a smooth paste and apply it well on your face and neck. Wait for 10 minutes and wash it off with lukewarm water. Then apply a moisturizer. You can feel your skin become more tight and firm and more elastic, thus making you look younger.
3. Heals Your Chapped Lips
Pineapple is loaded with essential nutrients which help to nourish and moisturize your chapped lips. Mix Pineapple juice with coconut oil and apply on your chapped lips. The nourishing properties of coconut oil help to moisturize your lips and its anti-inflammatory property helps to soothe the chapped skin.
4. Healthy Cuticles And Nails
Brittle and weak nails could be a sign of Vitamin Deficiency. Pineapple is rich in Vitamin C, Calcium, Magnesium and Zinc which is responsible for healthy nails. Daily intake of pineapple can help to tackle this problem.
5. Fights Acne
Pineapple is loaded with Vitamin C, Antioxidants and Bromelain which effectively fights against acne. Vitamin C helps promote collagen production which helps to improve the texture of your skin and gives an even tone to your skin. Bromelain helps to soothe acne prone skin and reduces itchiness and swelling.
6. Cleanses Your Skin
Pineapple juice is very beneficial for clear skin. It is rich in antioxidants which fight free radicals that cause wrinkles. Mixing Pineapple (blended) with Castor Oil and Avocado Oil helps to cleanse your skin from deep within by unclogging the blocked pores and gives you a brighter and a clearer looking skin.
7. Treat Dark Spots And Blemishes
Pineapple is very beneficial for treating dark spots and blemishes due to the presence of ascorbic acid which helps to break down the dead skin cells of dark spots, thereby helps in fading away dark spots and blemishes. Simply rub a piece of pineapple on the dark spot and leave it for 5 minutes and wash it away.
Benefits Of Pineapple For Hair
You may be surprised to know that pineapple is not only good for your skin but is also beneficial for hair growth. Let’s find out how.
1. Improves The Thickness Of Your Hair
Pineapple is loaded with vitamins, minerals and other essential nutrients which help to add thickness to your hair by nourishing your scalp and hair., thus preventing hair loss. It is rich in antioxidants which help to fight free radicals and ensure a healthy scalp, which in turn promotes hair growth and thickness,
2. Treats Scalp Inflammation And Infection
Pineapple is rich in Vitamin C which helps to keep skin diseases at bay. Regular intake of Pineapple promotes a healthy scalp. This amazing fruit is high in bromelain enzyme which is very beneficial for treating scalp inflammation, thus helps to soothe the dry and itchy scalp conditions. Its anti-clogging property cleanses your scalp and removes dead cells, thereby prevents scalp infections.
3. Prevents Hair Loss
Pineapple is rich in Vitamin A, B1, B6 and phytonutrients, deficiency of which could lead to loss of hair and results in hair thinning. Adequate intake of Pineapple ensures healthy and shiny hair, which adds strength to your hair and thus prevents loss of hair.
Health Benefits Of Pineapple
Pineapple being a rich source of Vitamins, Minerals, Antioxidants and Phytonutrients, has numerous health benefits. It provides the essential nutrients to the body for proper functioning of our vital organs. Let’s understand the health benefits of Pineapple.
1. Beneficial For Weight Loss
Pineapple is a no fat, no cholesterol fruit. It is low in calories and is considered as a healthy snack. This means that you can eat a full bowl of pineapple without worrying about the extra calories it would add to your body. This fruit is also rich in dietary fibre which improves digestion, aids bowel movement and makes you feel fuller, decreasing your urge for eating. Thus helps in weight reduction.
2. Improves Digestion
Pineapple is rich in bromelain which is a digestive enzyme. Bromelain helps in breaking down proteins into amino acids and peptides which is easily absorbed by your intestines. It also helps the secretion of digestive juices which improves your digestion and provides relief from various stomach related problems like constipation, diarrhoea and bowels syndrome. Pineapple is also rich in dietary fibre which helps better absorption and retention of water by small intestines which facilitates the smooth exit of waste out of your system.
3. Treating Cold And Cough
Pineapple is rich in Vitamin C which helps to boost your immune system by fighting off disease-causing microbes which are responsible for causing cold and cough. It is loaded with antioxidants (flavonoids and phenolic acids) which help to fight disease-causing free radicals. It helps to increase your body’s resistance power. Bromelain also plays a vital role in treating cold and cough as it prevents the buildup of mucus and phlegm in your respiratory tract. It helps in clearing mucus and phlegm from your respiratory system by loosening it and thus helpful in getting rid of it. Anti-inflammatory property of Bromelain helps to cure a sore throat.
4. Adds To Bone Strength
Pineapple is loaded with Calcium and manganese which is very essential for maintaining bone health. Both Calcium and manganese are essential for having strong bones and it also helps in repair of connective tissue and helps in its growth as well.
5. Oral Health
Eating Pineapple is very beneficial for maintaining good oral health. It helps to make your teeth and gums stronger. These properties of Pineapple is attributed to the high content of Vitamin C, which responsible for strengthening your gums and preventing gum diseases like scurvy. It also helps to make your teeth healthy and strong. Regular intake of pineapple helps to cleanse, brighten and whiten your teeth. It contains Bromelain enzyme which breaks the thin layer of bacteria in your mouth which is known as plague. These bacteria are responsible for mouth odour and losing of enamel from your teeth.
6. Keeps A Check On High Blood Pressure
Pineapple maintains a healthy ratio of Potassium and Sodium, which is very beneficial for a healthy heart and maintaining low blood pressure. Pineapple is rich in Potassium which is very essential for keeping a check on blood pressure, as Potassium helps to dilate the blood vessels and helps them to relax. This, in turn, eases the flow of blood through the blood vessels which automatically helps to lower blood pressure.
7. Beneficial For Treating Arthritis
Pineapple is high in Vitamin C which helps to boost your immune system. It contains an enzyme Bromelain which is very effective in treating joint pain, inflammation and swelling in joints because of its anti-inflammatory property. It helps soothe the cartilages and reduce the swelling in the joints.
8. Boost Immune System
Regular intake of Pineapple helps to increase your resistance power by boosting your immune system. This property of pineapple is because of the presence of Vitamin C and antioxidants. Vitamin C helps to make your immune system stronger so that your body is strong enough to fight disease producing microbes and pathogens. Antioxidants help to fight disease-causing free radicals, thereby improving your body’s immunity against various diseases.
9. Fertility
Research has shown that food which is rich in antioxidants are known to improve fertility both in men and women. Antioxidants are known to fight free radicals which may cause damage to the reproductive system. Pineapple is rich in antioxidants like Vitamin C, beta carotene and minerals like zinc, copper and folate which is known to improve fertility in both men and women. It is advisable for women who are trying to conceive to take food rich in antioxidants such as pineapple.
10. Healthy Eyesight
Pineapple is an excellent fruit for your eyesight. It helps to maintain sharp and distinct eyesight as pineapple is rich in beta carotene, which gets converted to Vitamin A which is an important component for maintaining good eyesight. It is also rich in antioxidants which help to fight off free radicals which are responsible for cellular damage and macular degeneration, which is an eye disease common in older people.
Now, you are aware of the amazing benefits of this miracle fruit. You should incorporate this fruit into your daily diet and enjoy all its health benefits. But you should consume it in limited quantity as it has possible side effects when consumed in larger quantities. Some common side effects include vomiting, nausea, skin rashes, headaches and diarrhoea. Pineapple is high in bromelain enzyme which is known to trigger menstruation in women, so pregnant women should avoid consuming pineapple.
Last but not least, every good thing has its own baggage of pros and cons. You can consume pineapple is a limited quantity and enjoy this delicious and yummy fruit, optimizing the benefits of this wonder fruit.
Also read:
10 Best Banana Face Masks – Benefits, Uses, and Recipes
15 Incredible Benefits of Pomegranate for Health, Skin, and Hair
