Pineapple juice may have a number of excellent health benefits including boosting the immune system, improving growth and development, eliminating inflammation, and protecting heart health. It may also be good for balancing mood, improving muscle function, increasing fertility, and speeding up digestion. Pineapple juice may have also shown potential in reducing the risk of cancer.
What is Pineapple Juice?
Pineapple juice is the sweet and delicious juice squeezed from the tropical pineapple fruit, which bears the scientific name Ananas comosus. This sugar-rich fruit is originally native to South America, specifically Brazil and Paraguay, but it has since spread throughout Central America, the Caribbean, and other tropical regions where the plant can thrive.
Pineapple Juice Nutrition Facts
Pineapple juice is loved for its sweet and refreshing taste, but many people don’t realize how packed with healthy nutrients it might be. It may be rich in bromelain, a key enzyme for protein digestion. As per the USDA, unsweetened and undiluted frozen pineapple juice may consist of vitamin A, B family vitamins, vitamin C, calcium, potassium, magnesium, sodium, iron, carbohydrates, sugars, and dietary fiber.
Many commercially available varieties of the juice may also have additional vitamin C (ascorbic acid) to improve the color and flavor of the juice. All of these nutrients, as well as various antioxidants and phenolic compounds, provide the many benefits associated with this tropical drink.
|Serving Size :|
|Total lipid (fat) [g]||0.1|
|Carbohydrate, by difference [g]||44.3|
|Fiber, total dietary [g]||0.7|
|Sugars, total including NLEA [g]||43.6|
|Calcium, Ca [mg]||39|
|Iron, Fe [mg]||0.9|
|Magnesium, Mg [mg]||35|
|Phosphorus, P [mg]||28|
|Potassium, K [mg]||472|
|Sodium, Na [mg]||3|
|Zinc, Zn [mg]||0.4|
|Copper, Cu [mg]||0.31|
|Manganese, Mn [mg]||3.44|
|Selenium, Se [µg]||0.4|
|Vitamin C, total ascorbic acid [mg]||42|
|Pantothenic acid [mg]||0.43|
|Vitamin B-6 [mg]||0.26|
|Folate, total [µg]||37|
|Folate, food [µg]||37|
|Folate, DFE [µg]||37|
|Choline, total [mg]||11.6|
|Vitamin A, RAE [µg]||3|
|Carotene, beta [µg]||30|
|Vitamin A, IU [IU]||50|
|Vitamin E (alpha-tocopherol) [mg]||0.03|
|Vitamin K (phylloquinone) [µg]||1|
|Fatty acids, total saturated [g]||0.01|
|Fatty acids, total monounsaturated [g]||0.01|
|Fatty acids, total polyunsaturated [g]||0.04|
|Sources include : USDA|
Health Benefits Of Pineapple Juice
Regularly drinking pineapple juice may be beneficial for people struggling with high blood pressure, low metabolism, depression, anxiety, mood swings, nutrient deficiencies, constipation, and indigestion, among others. The benefits of this juice are mentioned in detail below.
May Lower Blood Pressure
A study published in the Biotechnology Research International journal suggests that pineapple main contain bromelain, which is helpful in regulating blood pressure levels. Also, the high level of potassium found in pineapple juice may make it an excellent remedy for high blood pressure. By acting as a vasodilator, potassium can help reduce hypertension and protect overall cardiovascular health by reducing your risk of atherosclerosis, heart attacks, and strokes.
May Boost Immunity
Studies suggest that pineapple juice may be rich in vitamin C, which is a very powerful antioxidant. Moreover, canned varieties of pineapple juice may be supplemented with vitamin C (ascorbic acid), in addition to vitamin C already present in this fruit. This may kick-start your immune system and increase the production of white blood cells, which are the primary line of defense for the body.
In a 2014 study published in the Journal of Nutrition and Metabolism Journal, researchers assessed the effects of pineapple juice on 98 school-going children. It was found that those children who consumed canned pineapple daily may have developed lesser viral and bacterial infections as compared to those who did not have this fruit. Furthermore, it was found that those who developed infections out of the group of participants that ate pineapple, showed a quick recovery.
May Regulate Mood Swings
A comprehensive research study by the Department of Clinical Biochemistry, Aarhus University Hospital, Denmark may have come with a conclusion that vitamin b6 may be useful in improving the symptoms of depression.
Vitamin B6 may be found in high quantities in pineapple juice, and this vitamin (known as pyridoxine) may be known to help regulate hormones in the body and improve mood. This may help with anxiety issues, as well as people who are prone to depression or hormone fluctuation.
May Help Relief from Cough
Pineapple juice may be great for people suffering from cold and cough to ensure relief from the irritation in the throat. To soothe cold and cough, drink pineapple juice after mixing salt, pepper, and honey to it.
May Have Anti-inflammatory Properties
Dr. Hale from the Duke University Medical Center, Durham, USA, in his research, has claimed that fresh pineapple juice may be helpful in decreasing inflammation. This may be credited to the presence of bromelain, which is a proteolytic enzyme. These anti-inflammatory properties of pineapple juice also may help treat the symptoms of arthritis, relieve pain and reduce swelling. Consuming fresh juice also may help minimize sinus congestion.
May Improve Fertility
Pineapple juice may have a rich blend of nutrients including potassium, vitamin C, and a range of B vitamins. These have all been linked with increased fertility in both men and women, and a positive boost in reproductive hormones.
May Aid in Digestion
The high levels of dietary fiber found in (unstrained or high-pulp) pineapple juice, in addition to the presence of bromelain, may be a powerful digestive enzyme that can help optimize digestive processes and prevent symptoms of bloating and constipation, says a 2016 study published in the Biomedical Reports Journal. This may stimulate peristaltic motion to regulate bowel movements and ensure proper nutrient uptake by the digestive system. Besides, these nutrients also aid in the case of bowel conditions like ulcerative colitis.
May Promote Growth
With its impressive content of vitamin C, pineapple juice may boost collagen production, which is necessary for the creation of all tissues, muscles, bones, and blood vessels in the body. Whether you are recovering from an illness or surgery, or have been nutrient-deficient in the past, this juice may get your body back on track in terms of repair, development, and general growth.
May Have Anticancer Potential
According to research by the Institute of Biomedical Education and Research, Mangalayatan University, India, bromelain, in pineapple juice, may have been associated with anti-cancer benefits, namely slowing the production and spread of cancerous cells and inducing apoptosis. These antioxidant properties may lower oxidative stress and prevent chronic diseases, while actively suppressing the mutation of healthy cells.
Many test-tube, as well as animal studies conducted on bromelain, may have also linked it to the prevention of colon, bile duct, skin, and breast cancer. So if you are having pineapple juice regularly, you may be protecting yourself from cancer already.
May Improve Muscle Function
Research published in The American Journal of Medicine suggests that potassium maintains fluid balance in the body, enables nerve impulses, and regulates muscle contraction. As per USDA’s Food Data Central, every 100 grams of pineapple juice may contain 130 mg of potassium. If you exercise or are an active person, high levels of potassium are needed for optimal muscle function, and pineapple juice may provide that!
May Help With Eye Care
Vitamin C, found in pineapple juice, can be great in preventing cataract formation. Drinking the juice regularly might protect your overall vision as you age and also keep many vision-related problems at bay.
May Prevent Asthma
Regular intake of beta-carotene-rich pineapple juice may show results in relieving symptoms of asthma, says a report published by a team of Portuguese researchers. Beta-carotene may get converted into vitamin A during digestion and functions efficiently in helping lower the risk of asthma.
May Aid In Skin Care
Pineapple juice may be rich in beta-carotene and vitamin C, both of which are known for keeping the skin healthy and glowing. They function as antioxidants and may reduce the appearance of wrinkles and damage caused by the harmful UV rays and pollution.
May Improve Metabolism and Manage Weight
The B vitamins found in pineapple juice may have a number of metabolic functions in the body, ranging from the creation of enzymes to neurotransmitter functions and red blood cell production. Without a steady supply of B vitamins, many of the critical processes in the body lose efficiency. The juice may be helpful in weight management and is a part of many detox diets. It is a natural diuretic that may help release toxins from the body. Bromelain, present in it, may help metabolize protein and burn excess fat in the abdominal area. This is why pineapple juice might be used to reduce stomach bloating and fight belly fat.
Pineapple Juice Recipe
Pineapple juice is widely available in grocery stores, but many people prefer to make their own fresh juice without any extra processing or additives. All you need is a blender, a pineapple, and a strainer!
Refreshing Pineapple Juice Recipe
- 1 pineapple whole
- 1 tray of ice cubes
- 1/2 cup water
- Cut the pineapple into chunks and ensure that you get as much edible fruit as possible.
- Add the pineapple chunks, ice cubes, and water to the processor.
- Strain the mixture, if desired.
- Serve in a glass, garnish with mint leaves, and enjoy!
Tips to Savor Pineapple Juice
- Use it in fruit smoothies for a good flavor and texture.
- It can be used as a meat tenderizer, thanks to bromelain.
- Fill the ice cream mold with pineapple juice and freeze it for 2 hours for a healthy ice candy treat.
Side Effects Of Pineapple Juice
There might be some side effects associated with the juice of pineapple. However, when used in moderation, this juice can have a range of positive effects on overall health.
Allergic Reactions: Breathing difficulties, upset stomach, and inflamed tissues of the gum, tongue, and lips may be signs of an allergic reaction to pineapple juice. This might be common in people with allergies to pineapple and having a latex allergy, but may also occur when an excessive amount of the juice is consumed.
Stomach Upset: Studies have shown that bromelain, the active enzyme found in pineapple juice, may cause diarrhea, nausea, and other gastrointestinal problems when consumed in excess.
Bleeding Disorders: Some of the compounds in pineapple juice may have blood-thinning qualities, which is not good for people who have bleeding disorders or are undergoing surgery in the near future. If you are on anticoagulant medication, speak to your doctor before adding this juice to your daily diet.
Oral Health: Drinking too much pineapple juice might damage the mucous membranes in the mouth and slow the production of mucus. Furthermore, it may cause gingivitis and cavities, due to the high level of sugar. After drinking the juice, follow it with water, or brush your teeth, to avoid these potential side effects.
Pregnancy: Pineapple juice may have been linked to uterine contractions, which can cause miscarriages in pregnant women, particularly in the first two trimesters.