Pineapple juice has a number of excellent health benefits, including boosting the immune system, improving growth and development, eliminating inflammation, and protecting heart health. It is also good for balancing mood, improving muscle function, increasing fertility, and speeding up digestion. has also shown potential in preventing 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 is. It is rich in bromelain, a key enzyme for protein digestion. As per the USDA, unsweetened and undiluted frozen pineapple juice consists 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 also have additional vitamin C (ascorbic acid) to improve the color and flavor of the juice. All of these nutrients, as well as variousand 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 [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|
|Vitamin C, total ascorbic acid [mg]||42|
|Vitamin B-6 [mg]||0.26|
|Folate, DFE [µg]||37|
|Vitamin B-12 [µg]||0|
|Vitamin A, RAE [µg]||3|
|Vitamin A, IU [IU]||50|
|Vitamin E (alpha-tocopherol) [mg]||0.03|
|Vitamin D (D2 + D3) [µg]||0|
|Vitamin D [IU]||0|
|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|
|Fatty acids, total trans [g]||0|
|Sources include : USDA|
Health Benefits Of Pineapple Juice
Regularly drinking pineapple juice is 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.
Lowers Blood Pressure
A study published in the Biotechnology Research International journal suggests that pineapple contains bromelain, which is helpful in regulating levels. Also, the high level of potassium found in pineapple juice makes it an excellent remedy for high blood pressure. By acting as a vasodilator, potassium can help reduce and protect overall health by reducing your risk of atherosclerosis, heart attacks, and strokes.
Studies suggest that pineapple juice is rich in vitamin C, which is a very powerful antioxidant. Moreover, canned varieties of pineapple juice are supplemented with vitamin C (ascorbic acid), in addition to vitamin C already present in this fruit. This can kick-start your immune system and increase the production of white blood cells, which are the primary line of defense for the body.
Regulates Mood Swings
A comprehensive research study by the Department of Clinical Biochemistry, Aarhus University Hospital, Denmark has come with a conclusion that vitamin b6 is useful in reducing the symptoms of depression.
Vitamin B6 is found in high quantities in pineapple juice, and this vitamin (known as pyridoxine) is known to help regulate hormones in the body and improve mood. This can help with anxiety issues, as well as people who are prone to depression or hormone fluctuation.
Relief from Cough
Pineapple juice is 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.
Dr. Hale from the Duke University Medical Center, Durham, USA, in his research, has claimed that fresh pineapple juice is helpful in decreasing inflammation. This is credited to the presence of bromelain, which is a proteolytic enzyme. These anti- properties of pineapple juice also help treat the symptoms of arthritis, relieve pain and reduce swelling. Consuming fresh juice also helps minimize sinus congestion.
Pineapple juice has 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.
Aids in Digestion
The high levels of dietary fiber found in (unstrained or high-pulp) pineapple juice, in addition to the presence of bromelain, a powerful digestive enzyme, can help optimize digestive processes and prevent symptoms of bloating and . This can stimulate peristaltic motion to regulate bowel movements and ensure proper nutrient uptake by the digestive system. Besides, these nutrients also aid in case of bowel conditions like ulcerative colitis.
With its impressive content of vitamin C, pineapple juice can 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 can get your body back on track in terms of repair, development, and general growth.
May Help Prevent Cancer
According to research by the Institute of Biomedical Education and Research, Mangalayatan University, India, bromelain, in pineapple juice, has been associated with anticancer benefits, namely slowing the production and spread of cancerous cells and inducing apoptosis. These antioxidant properties can 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, 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.
The B vitamins found in pineapple juice have a number of metabolic functions in the body, ranging from the creation of enzymes tofunctions and red blood cell production. Without a steady supply of B vitamins, many of the critical processes in the body lose efficiency.
Improves Muscle Function
Research published in The American Journal of Medicine suggests that potassium, in pineapples, maintains fluid balance in the body, enables nerve impulses, and regulates muscle contraction. If you exercise or are an active person, high levels of potassium are needed for optimal muscle function, and pineapple juice can provide that!
Vitamin C, found in pineapple juice, is great in preventing cataract formation. Drinking the juice regularly can protect your overall vision as you age and also keep many vision-related problems at bay.
Regular intake of beta-carotene-rich pineapple juice can show results in relieving symptoms of asthma. Beta-carotene gets converted into vitamin A during digestion and functions efficiently in helping lower the risk of asthma.
Pineapple juice is rich in beta-carotene and vitamin C, both of which are known for keeping the skin healthy and glowing. They function as antioxidants and reduce the appearance of wrinkles and damage caused by the harmful UV rays and pollution.
Pineapple juice is helpful in weight management and is a part of many detox diets. It is a natural diuretic that helps release toxins from the body. Bromelain, present in it, helps metabolize protein and burn excess fat in the abdominal area. This is why pineapple juice is 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!
- 1 large pineapple
- 2 handfuls of ice cubes (optional)
- 1/2 cup of water
- Step 1 – Cut the pineapple into chunks and ensure that you get as much edible fruit as possible.
- Step 2 – Add the pineapple chunks, ice cubes, and water to the processor.
- Step 3 – Process for 1-2 minutes.
- Step 4 – Strain the mixture, if desired.
- Step 5 – Serve in a glass, garnish with mint leaves, and enjoy!
Note: Have the juice without straining it as leaving the pineapple pulp in the juice will increase your intake of dietary fiber.
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 are 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 are signs of an allergic reaction to pineapple juice. This is 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, can cause diarrhea, nausea, and other problems when consumed in excess.
Bleeding Disorders: Some of the compounds in pineapple juice 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 onmedication, speak to your doctor before adding this juice to your daily diet.
Oral Health: Drinking too much pineapple juice can damage the mucous membranes in the mouth and slow the production of mucus. Furthermore, it can 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 has been linked to uterine contractions, which can cause miscarriages in pregnant women, particularly in the first two trimesters.
Diabetes/Weight Gain: Despite the many health benefits, pineapple juice is still very high in calories and sugar. If you are obese or struggling with diabetic symptoms, you should choose a less sugar-rich variety of juice to derive other essential nutrients.