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Last Updated on March 29, 2018

22 Amazing Pineapple Health Benefits (With Simple Pineapple Recipes)

22 Amazing Pineapple Health Benefits (With Simple Pineapple Recipes)

Sturdy and prickly on the outside; fragrant, delicious and extremely healthy inside. Pineapple was named as the healthiest fruit in the world and for some seriously important reasons.[1] They contain zero fat and cholesterol, and plentiful of vitamins A, B, C, potassium, manganese, cooper and a dozen of other minerals and nutrients our bodies regularly need.

What does all that mean for you? Well, you are probably unaware of the following 22 health benefits of pineapples.

P.S. I have 5 healthy pineapple recipes recommended to you at the end of this article!

1. Boost your immune system

Pineapples are a powerful source of vitamin C and, in fact, contain half of the daily recommended value for an adult according to Food and Drug Administration. Vitamin C is also a primary water-soluble antioxidant that fights cell damage.[2]

Our bodies need sufficient vitamin C to fight cell damage and prevent joint pains and heart diseases.

2. Strengthen your bones

In addition to containing loads of vitamin C, pineapples also have plenty of manganese which strengthens bones and connecting tissues. One study also suggests that manganese helps preventing osteoporosis in post-menopausal women.[3]

One cup of fresh pineapple juice contains over 70% of the required daily dose of manganese. Kids, adults and elderly people should eat a few chunks of pineapple a day to keep their bodies strong.

3. A great remedy for sinuses and allergy swellings

Again, it’s all about vitamin C and bromelain which helps to reduce mucus in the throat and nose.[4]

If you are exposed to seasonal allergies incorporate pineapples to your diet, along with some extra bromelain supplements to ease up your condition.

4. Reduce blood clot

Bromelain helps reduce excessive coagulation of the blood.

Frequent flyers, flight attendants, movers, and other folks at risk for blood clots, pineapples should be your go-to snack!

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5. Reduce stress

Pineapples contain a good level of several B vitamins which propel your brain to function better and boost your ability to deal with stress efficiently.

6. Keep your eyes healthy

Due to the high levels of antioxidants and vitamin C, pineapple reduces the risk of macular degeneration – an eye disease, causing vision lose.[5] Elder people are particularly exposed to it.

Also, it contains a lot of beta carotene – an essential element needed for healthy vision that should be consumed regularly.

7. Treat colds and cough

Thanks to the huge level of anti-inflammatory bromelain and vitamin C, pineapple can be a great remedy for treating nasty colds and coughing.

Bromelain is also known to reduce swelling and respiratory problems. Enzymes that pineapples contain reduce inflammation and clean up excessive mucus in the respiratory system.

The next time you feel sick, drink a glass of pineapple juice instead of orange juice. Your recovery will start much sooner.

Check out this quick pineapple recipe for cough: Pineapple Cough Suppressant Drink Recipe

8. Help prevent cancer

Pineapples contain loads of antioxidants that help to capture and fight against free radicals. This slows down the cell damage process, thus preventing some types of cancer.[6]

In fact, research has found that pineapple enzymes can shrink or kill cancer cells.[7]

9. Strengthen your gums

Astringent agents abundant in pineapples help to tighten up gum tissues and even prevent oral cancer. In fact, pineapples are often prescribed to fix loosening of teeth or the the retraction of the gums.

Keep your teeth healthy and strong by munching some pineapples.

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10. Reduce blood pressure

Among other vitamins and minerals, pineapples contain a great deal of potassium. Potassium is a strong natural vasodilator, meaning it eases the tension of the blood vessels and promotes proper blood circulation to various parts of the body.

As your blood vessels relax, your blood pressure reduces and the flow of blood is less restricted. So, pineapples can help prevent such conditions as stroke and atherosclerosis.

11. Improve digestion

Have slight digestion problems? You can fix it by adding some pineapple to your regular diet.

Bromelain, dietary fiber, and vitamin C – all present in pineapples – promote better digestion.

12. Improve gut health

Did you know that the bacteria outnumber our cells 10 to 1? And most of them happen to reside in our guts, meaning keeping a healthy gut flora is essential.

Pineapples have proved to sooth inflammatory bowel diseases by reducing gut inflammation and preventing diarrhea. Also, it helps digesting protein-rich foods like steak better.

13. Relieve nausea

A glass of pineapple juice can help you beat morning nausea for pregnant women.[8]

Also, anyone suffering from motion sickness can drink a few glasses of pineapple juice before heading to the airport or sneak a bottle for a long bus trip.

14. A great solution for acne

In this case, pineapples can be used both externally and internally to improve your skin condition, thanks to the great anti-inflammatory qualities of vitamin C, bromelain and special enzymes.

Mix it with some turmeric and you have an amazing natural mask to treat your face.

15. Help treating foot cracks

Been hitting the road for too long? Treat your feet with a pineapple scrub to get some soothing relief for inflammation and swelling, triggered by the cracks and make your feet smooth and radiant.

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16. Strengthen your nails

If your organism lacks vitamin A and B, your nails are likely to break and crack a lot.

To keep your nails strong and healthy, use pineapple. A source of both, it could be applied topical and munched regularly.

17. Cure chapped lips

Mix pineapple with coconut oil to sooth chapped skin and hydrate it properly. It’s healthy and tasty at the same time, so no worries if you lick off some mixture before it soaks.

18. Prevent hair loss and make it thicker

Vitamin C antioxidant properties are a powerful mean against free radicals that damage hair growth. Pineapple extracts, when applied to the scalp, are known to provide vital nutrients to the follicles to make your hair grow better, thicker, and more shiny.

19. Improve fertility

As free radicals can damage the reproductive system, getting a regular intake of antioxidants pineapples is highly recommended for couples trying to conceive.[9]

Vitamin C, beta-carotene, copper and the other vitamins and minerals present can positively affect both male and female fertility.

20. Help your body produce more energy

Manganese, which is abundant in pineapples, is a key co-factor boosting the creation of enzymes that a responsible for production of energy within your body.

Feeling sluggish? Eat some pineapples!

21. Prevent asthma

Beta-carotene is found in pineapples can lower the risk of asthma.[10]

Pineapples also help to detox your organism from harmful substances and reduce inflammation levels caused by stress, pollution and poor nutrition.

22. Help with your mental health

Pineapple is full of amino acid tryptophan that your body uses to produce serotonin – the “happy hormone”.

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Getting enough amino acid, along with other nutrients like vitamin B is essential to keep your neurological system up and running smoothly – for enough energy and positive mood hormones.

Healthy pineapple recipes (tasty and easy-to-make)

Now that you know all the amazing health benefits of pineapple, are you ready to get one and enjoy it?

Here I have some recommendations of healthy pineapple recipes for you so you can enjoy the benefits of pineapple as much as dishes made out of them.

Pineapple & Avocado Salad

Get the recipe here.

    Grilled Pineapple with Mint Sugar

    Get the recipe here.

      Chocolate Dipped Pineapple Slices with Toasted Coconut

      Get the recipe here.

        Pineapple Fried Rice

        Get the recipe here.

          Pineapple Mango Buffalo Chicken Taco Bowls with Avocado Ranch Dressing

          Get the recipe here.

            Featured photo credit: Seuss. via flickr.com

            Reference

            More by this author

            Elena Prokopets

            Freelance Writer

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            Last Updated on August 15, 2018

            7 Amazing Things That Will Happen When You Do Plank Every Day

            7 Amazing Things That Will Happen When You Do Plank Every Day

            Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

            Video Summary

            Why is it important to train up our core strength?

            There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

            This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

            Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

            In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

            One Exercise, multiple benefits

            There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

            By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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            When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

            Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

            In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

            What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

            What will happen when you start doing planks every day

              1. You’ll improve core definition and performance: 

              Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

              • Transverse abdominis: increased ability to lift heavier weights.
              • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
              • Oblique muscles: improved capacity for stable side-bending and waist-twisting
              • Glutes: a supported back and a strong, shapely booty.

              2. You’ll decrease your risk of injury in the back and spinal column

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                Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                3. You’ll experience an increased boost to your overall metabolism

                  Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                  4. You’ll significantly improve your posture

                    Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                    A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                    A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                    On top of everything, someone with good posture looks better, healthier, and more confident.

                    5. You’ll improve overall balance

                      Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                      6. You’ll become more flexible than ever before

                        Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                        7. You’ll witness mental benefits

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                          Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                          How to hold a plank position

                          1. Get into pushup position on the floor.
                          2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                          3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                          4. Your head is relaxed and you should be looking at the floor.
                          5. Hold the position for as long as you can.
                          6. Remember to breathe. Inhale and exhale slowly and steadily.
                          7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                          Watch the video if you have any doubt!

                          Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                            How to improve your plank time gradually

                            1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                            2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                            3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                            Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                            Who Should Be Cautious Doing The Plank?

                            You need to be cautious doing Planking exercises if any of these risks apply to you:

                            • Prolapse
                            • After prolapse surgery
                            • Pelvic pain conditions
                            • Weak or poorly functioning pelvic floor muscles
                            • Previous childbirth
                            • Overweight

                            Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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