In this post, I’ll share everything you need to know about the benefits and side effects of pineapples. This delicious tropical fruit has a ton of health benefits along with side effects as well. It’s definitely wise to learn all about it if it’s on your menu often.
So pineapples are a part of the bromeliad family which contains over 2500 species and are natives of South America. They can be added to smoothies, fruit-infused water, juice, salads, and even food recipes due to their sweet and tart flavor.
One of the most famous pineapple recipes to date is the pineapple upside-down cake, a real delicacy enjoyed by so many people around the world including myself!
Personally, I love having a cup of pineapple skin tea in between meals occasionally cause it tastes amazing! Continue reading to learn more about this amazing fruit!
Benefits And Side Effects Of Pineapples
Now that I’ve introduced you to glorious pineapple, below are the benefits and side effects, along with other interesting info as well. Let’s start with the benefits:
1. Helps With Protein Digestion
Bromelain is a mixture of enzymes with amazing benefits and the only way to get them is by eating pineapples. This enzyme works great in reducing inflammation and pain but that’s not all.
It also helps the body break down and absorb protein which turns into amino acids and is used to support other body functions.
Drinking fresh pineapple juice or a smoothie can help aid in reducing constipation thanks to fiber and bromelain along with vitamin C.
2. Strengthens The Immune System
Whenever we are down with the cold or flu, we take vitamin C right? That’s because vitamin C helps strengthen the immune system so that it fights off sicknesses faster.
Imagine getting over 100% DV of vitamin C from just 1 cup of fruit without taking vitamin C supplements, wouldn’t that be amazing?
Well, go ahead and start adding a cup of fresh pineapple chunks to your diet daily when you feel under the weather!
3. Reduces Inflammation & Pain
One of the most notable benefits of pineapples is its pain reduction and anti-inflammatory properties due to bromelain.
According to WebMD, bromelain in pineapples increases your body’s ability to fight pain and reduce swelling. Other studies show that bromelain not only helps reduce inflammation but it does have anti-cancer and anti-microbial properties as well.
Drinking just 4 ounces of fresh 100% pure pineapple juice can help reduce pain caused by injury, sprains, and burns.
4. May Help Detox Your Body
Pineapples contain a healthy dose of vitamin C, along with two other amazing antioxidants known as phenolic acids and flavonoids.
These antioxidants are very effective in helping your body get rid of harmful toxins and protect your cells from free radicals.
Eating pineapples regularly will reduce bad bacteria in your gut and raise your body’s pH levels which helps your kidneys eliminate toxins.
5. Has Skin Repairing Properties
Apart from health benefits, pineapples do have some beauty benefits as well. It appears that this tasty tropical fruit aids in the production of collagen due to its vitamin C content.
Remember I mentioned that bromelain in pineapples helps break down protein and turn it into amino acids? Well, these amino acids combined with vitamin C are very effective in skin and tissue repair.
6. Help Reduce Visceral Fat
Just 1 cup (165 grams) of fresh pineapple chunks contains 108% of the recommended daily intake value of the mineral manganese. This is huge because manganese increases your metabolic rate which helps the body burn more calories.
Also, it helps balance insulin and regulates blood glucose levels which prevents your body from storing fat from sugar. Another benefit of manganese is that it reduces your appetite which leads to less eating and weight loss.
7. Reduces Cough
Thanks to the high vitamin C & bromelain found in pineapples, drinking a cup of pineapple tea with honey can help ward off coughs and colds.
Due to bromelain, pineapples have an anti-inflammatory effect on the respiratory system. You may already know that inflammation makes colds and coughs worse so by reducing it, you will be able to breathe better and reduce congestion as well.
Side Effects Of Pineapples
Now that we’ve covered the many benefits of pineapples, here are some of the most common side effects of pineapples worth taking into consideration.
1. Pineapple Allergy & Mouth Tenderness
Although very rare, some people do experience allergic reactions after eating pineapples. This is caused by bromelain and profilin. Both enzymes are seen as invaders by the immune system which causes a reaction.
Swelling of the tongue, throat, lips, and face along with shortness of breath may be the first signs of pineapple allergies.
Bromelain in pineapples can also cause mouth tenderness when consumed in large amounts because it is known to soften muscle fiber.
2. Blood Sugar Spike
The body needs sugar and when we get it from natural sources like fruits and vegetables, it’s totally fine. However, diabetics should only eat pineapples in moderate amounts along with a balanced diet to prevent a blood sugar spike.
You see, the safe amount of sugar for women is 25 grams and 37 grams for men, 1 cup of pineapple contains 16 grams of sugar.
We consume sugar every time we eat so if you are getting 16 grams of sugar from just your mid-day snack, it doesn’t leave much room for other foods.
3. Heavy Bleeding
This side effect is actually a good thing but for those who already suffer from heavy periods, you may want to slow down on the pineapples.
That’s because pineapples contain vitamin C which stimulates the production of white blood cells. The body already produces more white blood cells during periods so eating this tropical fruit is a no-no!
4. Nausea & Stomach Cramps
Does your stomach hurt after eating pineapples? You are not alone, you see, pineapples contain a good amount of vitamin C along with an enzyme called bromelain. When combined, they can lead to nausea, stomach cramps, and even diarrhea.
Now just to be clear, eating a cup of pineapples will not cause side effects. Most of these symptoms usually happen after you eat more than the adequate daily consumption value which is 1 cup (165 grams).
Pineapples Nutrition Facts
Pineapples are extremely nutritious, just 1 cup (165 grams) of pineapple chunks contains the following nutrients:
- Calories- 83
- Carbs- 21.6 grams
- Sugars– 16 grams
- Fiber- 2.3 grams
- Fat- 1.7 grams
- Protein- 1 gram
- Vitamin C- 131% of the DV
- Manganese- 108% of the DV
- Vitamin B6- 12% of the DV
- Copper- 20% of the DV
- Thiamine- 11% of the DV
- Folate- 7% of the DV
- Potassium- 4% of the DV
- Magnesium- 5% of the DV
- Niacin- 5% of the DV
- Pantothenic acid- 8% of the DV
- Riboflavin- 5% of the DV
- Iron- 3% of the DV
Best Time To Eat Pineapples
Whether you’re eating pineapples to lose weight, improve digestion, or help you sleep, it’s best to eat pineapples an hour before meals or 2 hours after a meal. They are great for mid-afternoon snacks or after dinner to improve sleep quality.
Whenever you choose to have your pineapples, just make sure not to eat pineapples on an empty stomach to prevent acidity.
Is It Safe To Eat Pineapples Daily?
Yes, it’s completely safe to eat pineapples every day because they are packed with nutrients and fiber which does wonders for digestion. That said, it’s better to stick to one serving or 1 cup (165) grams due to their high sugar content.
Also, people who are trying to lose weight can have pineapples up to 3 times per week to prevent high sugar intake. That said, diabetics or people on insulin medications should not eat pineapples because they can cause a spike in blood sugar levels.
Lastly, people with liver and kidney disorders should avoid eating pineapples because bromelain has been shown to make these conditions worse.
Is It Good To Eat Pineapples At Night?
Yes, it’s okay to eat pineapples at night, in fact, they may actually help you sleep better. This study shows that pineapples contain melatonin which is a hormone the brain produces when it gets dark.
So eating pineapples at night can actually increase your melatonin levels by over 266% which is amazing! Just make sure that you are not on a low-sugar diet or have diabetes cause pineapples are very high in sugar.
So you see, there are a lot of health benefits and side effects of pineapples. The more you know about the foods you eat, the better food choices you’ll make! Make sure to share this post with your friends and also follow me on Pinterest for more awesome tips.