Powerful Pineapple

Don’t be intimidated by the spiny skin—pineapple is loaded with health benefits. Registered dietitian Julia Zumpano, RD, shares how this tropical fruit boosts your health.

One cup of pineapple delivers the following nutrients:

• Vitamin C—You’ll get one-third of the daily recommended amount of vitamin C, which helps with tissue repair and growth, boosts your immune system, and may help fight cancer, heart disease, and arthritis.
• Manganese—More than 100% of the recommended daily amount of this trace element is found in pineapple. Manganese helps with healthy bone formation, immune response, and metabolism.
• Fiber—More than 10% of your daily fiber needs are in a cup of pineapple, which is necessary for a healthy gut and helps stave off feelings of hunger.
• B vitamins—Pineapple contains several B vitamins, including thiamin, niacin, B6, and folate, which help your body process energy from the food you eat, and help form new red blood cells.
• Minerals—Copper, potassium, and magnesium are all found in pineapple.

According to Zumpano, “Pineapple is the only food known to contain bromelain, an enzyme that helps your skin and tissues heal. Bromelain appears to produce substances that combat pain and swelling.” Bromelain also helps fight inflammation and may provide pain relief from from sore muscles and osteoarthritis, as well as suppress the growth of certain tumors.

Fresh pineapple is the best option, and many stores offer it pre-cut if you want to avoid cutting it. Frozen and canned are good options, as well; just make sure to choose canned pineapple packed in its juice, not syrup, which has added sugar.