Pineapple benefits: A tasty fruit with multiple benefits

Pineapple: a fruit from the tropics

Pineapple, also known as Ananas comosus, is a tropical fruit native to South America, more precisely from the regions between southern Brazil and Paraguay. It was there that this fruit was first cultivated by indigenous peoples several centuries ago.

With the arrival of European explorers in the 15th century, notably Christopher Columbus, pineapple was discovered and introduced to Europe, where it quickly aroused fascination and desire for its exotic flavor and unique appearance. Very soon, it was cultivated in other tropical regions of the world, particularly in Africa, Southeast Asia and the Caribbean islands.

Today, the main producers of pineapple are Thailand, the Philippines, Costa Rica and Brazil, which provide a large part of the world's supply. Its cultivation requires a warm and humid climate, which explains its majority presence in tropical areas.

Over time, pineapple has become a symbol of conviviality and exoticism in many cultures, prized as much for its refreshing taste as for its decorative appearance. Its rich and varied history makes it a fruit that is both traditional and universally appreciated.

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Pineapple: an interesting composition

A concentrate of micronutrients

Pineapple contains a good amount of vitamin C. It also contains B vitamins, notably B1 and B6, as well as minerals such as manganese, copper, potassium, fiber, and an enzyme called bromelain. It is a natural compound known for its benefits in the body.

A 100g serving of fresh pineapple contains approximately 50 calories, making it a moderately energetic but very interesting fruit from a nutritional point of view.

A natural source of hydration and freshness

Pineapple is composed of approximately 86% water, making it a particularly hydrating fruit. This high water content naturally helps to cool the body, especially during hot periods or after physical exertion.

Eating pineapple therefore allows you to combine business with pleasure, combining gustatory pleasure and water intake for the body.

Bromelain and pineapple: a unique natural duo

An enzyme naturally present in pineapple

Bromelain is an enzyme found exclusively in certain plants, and pineapple is one of its best-known sources. It is present at different levels of the fruit, but more prominently in the central stem, often more fibrous and firmer than the rest of the flesh.

This specificity gives pineapple a special place among tropical fruits, due to the natural presence of this molecule which does not exist in other common fruits.

The impact of preparation on the presence of bromelain

The amount of bromelain in pineapple can vary depending on how the fruit is prepared. When raw, especially when freshly cut, pineapple retains its intact enzymatic profile.

On the other hand, cooking, canning or drying significantly reduces or even eliminates this enzyme. 

High sensitivity to heat and industrial processing

Bromelain is a naturally fragile enzyme. It does not resist heat or processing such as sterilization, prolonged cooking or canning. This means that fresh pineapple is the best option to preserve the presence of bromelain in the diet.

This partly explains why the culinary uses of pineapple vary so much between the fresh version and processed versions. Bromelain, which easily degrades under the effect of heat, is therefore an indicator of the fruit's freshness.

From stem to food supplement

The food industry extracts bromelain mainly from pineapple stems, considered as by-products. This process makes it possible to transform an unused part of the fruit into a valued ingredient, then used in various fields, particularly in technical products or food supplements.

This type of valorization clearly shows how certain natural resources, still little used in their raw form, can be rethought in a sustainable approach and optimization of raw materials.

The benefits of pineapple for the body

The composition of pineapple, made up of micronutrients and enzymes, makes it a choice food for its many benefits, particularly thanks to bromelain and vitamin C.

1. Bromelain: enzyme linked to diet

The bromelain present in pineapple is an active enzyme naturally involved in certain biochemical processes, which is particularly useful after a meal rich in meat or legumes. It is common to eat fresh pineapple at the end of a meal.

2. Vitamin C: numerous benefits

In addition, pineapple contains a quantity of vitamin C: approximately 47 mg per 100 g of pineapple. Vitamin C is an important vitamin for the body, which has many benefits when consumed at 200 mg per day.
This vitamin has benefits for:
- the immune system during and after intense physical exercise,
- the normal formation of collagen,
- normal energy metabolism,
- the normal functioning of the nervous system,
- normal psychological functions,
- the normal functioning of the immune system,
- the protection of cells against oxidative stress,
- the reduction of fatigue.

Pineapple and physical fitness

Does pineapple really make you lose weight?

Pineapple is sometimes presented as a "natural fat burner". In reality, no food alone can trigger weight loss.

However, pineapple contains only 47 calories per 100g, so it can be perfectly integrated into a balanced diet and especially during cutting for athletes.

Carbohydrate intake before exercise

Thanks to its natural sugars, pineapple is a good snack before a sports session. Accompanied by a source of protein, it is an ideal snack for athletes of all disciplines or confirmed athletes.

How to choose your pineapple to enjoy its benefits?

1. Raw pineapple: to be preferred

Raw pineapple retains most of its vitamins and enzymes. It is therefore the most interesting form from a nutritional point of view. Choose a ripe, juicy fruit, and eat it quickly after cutting to preserve its nutrients.

2. Cooking, canning, drying: what nutritional losses?

• Cooked: heat destroys part of the vitamin C and bromelain. However, pineapple remains tasty.
• Canned: convenient, but often very sweet. It is better to choose versions without added syrup.
• Dried: very concentrated in sugars, to be consumed in moderation.
• Juice: low in fiber, to be combined with other foods to limit glycemic impact.
  

In the kitchen: ideas for sweet and savory pineapple recipes

Express pineapple dessert

Ingredients:

• 1 fresh pineapple
• Cinnamon powder
• A little coconut oil or butter (optional, for cooking)

Preparation:

• Peel and slice the pineapple into rounds or half-rounds.
• Lightly sprinkle each slice with cinnamon.
• Heat a pan over low heat.
• Place the slices and let them caramelize lightly on each side (about 2 to 3 minutes per side), until golden brown

Tip: For more indulgence, you can add a drizzle of agave syrup or a little lime zest just before serving.

Light pineapple cake (sports version)

Ingredients:

• 100 g oat flour
• 2 whole eggs
• 100 g unsweetened apple sauce
• 4 to 5 slices of fresh pineapple
• 1 to 2 tablespoons agave syrup
• 1/2 sachet baking powder (optional for more lightness)

Preparation:

• Preheat oven to 180°C (th. 6).
• In a bowl, mix the oat flour, eggs, apple sauce and baking powder until a homogeneous batter is obtained.
• Pour half of the batter into a mold (preferably non-stick or lined with parchment paper).
• Arrange the pineapple slices on the batter, then pour the rest of the preparation over them.
• Add a drizzle of agave syrup on top.
• Bake for 25 to 30 minutes, until the cake is golden brown and cooked through (check with a knife blade).

Tip: For a higher protein intake, add a scoop of vanilla whey (or flavor of your choice) to the batter, or accompany this dessert with a plain skyr as a topping.

Thai-style pineapple-chicken salad

Ingredients (for 2 people):

• 200 g chicken breast 1/2 fresh pineapple (diced)
• 1/2 red pepper
• 1 carrot
• 1/2 cucumber
• 1 handful fresh cilantro
• 1 tablespoon soy sauce (reduced sodium)
• 1 tablespoon lime juice
• 1 teaspoon sesame oil (or mild olive oil)
• 1 tablespoon sesame seeds (optional)
• Salt, pepper

Preparation:

• Cook the chicken breast in a pan or steam it, then cut it into strips once cooled.
• Cut the pineapple into small cubes.
• Grate the carrot, thinly slice the pepper and cucumber.
• Mix all ingredients in a large bowl.
• In a bowl, prepare the dressing with soy sauce, lime juice, sesame oil, a little salt and pepper.
• Pour the sauce over the salad and mix well.
• Add fresh chopped cilantro and sesame seeds just before serving.

Tip: For a complete meal, you can accompany this salad with quinoa, brown rice or rice vermicelli. It also tastes great cold, in a lunch box (especially post-workout).

Precautions and limitations

A fruit with marked acidity

Pineapple, especially when fully ripe, has a pronounced natural acidity. For those who are more sensitive, it may be preferable to consume it in small portions, accompanied by mild foods such as yogurt or cereals.

Possible sensitivity in some people

There are cases of cross-reactions between pineapple and other elements such as kiwi. In the presence of a history of allergies or uncertainty, it is advisable to start with a small amount and observe tolerance.

Vigilance necessary with certain treatments

Bromelain extracted from pineapple is known to interact with certain substances. If you are undergoing specific treatment or considering regular consumption in supplement form, it is recommended to consult a healthcare professional to ensure compatibility.

Pineapple benefits, a tasty fruit with multiple assets: in summary

Pineapple is much more than a tropical fruit with a sweet and tangy taste. Containing micronutrients and endowed with unique natural compounds such as bromelain, it is easily integrated into a varied diet.

Whether fresh, in dessert or in a savory dish, it brings freshness and diversity. Its origin, its nutritional value and its versatility make it a judicious choice for those who seek to combine pleasure and quality in their diet.