The mighty pineapple, with its prickly harsh exterior and tropical, delicious interior, is one of my favorite fruits. While it is Mother Nature’s ultimate candy, it’s not just its outrageously sweet taste that makes this fruit a powerhouse; it’s also readily available, versatile and super nutritious.
We are lucky that we live in a world where pineapple is readily available year-round in a variety of options, be it fresh, frozen, canned, or dried. Fresh is always my favorite, with frozen as a close second. Of course, canned is convenient, but I often avoid it due to the added syrup. It’s best to look for versions packed in its own juice. Even dried pineapple often contains excessive added sugar, so reading labels is crucial, considering pineapple is plenty sweet on its own and doesn’t need any additional sugar!
There are also numerous ways to enjoy this beautiful, juicy golden fruit. My brother introduced me to grilled pineapple which is a delightful option. It’s fantastic on top of a green salad (my favorite), made into a delicious grilled pineapple salsa (also great on salad) or paired with grilled fish or chicken.
Tossing fresh or frozen pineapple chunks in a juicer creates a refreshing drink, devoid of the added sugars often found in store-bought pineapple juice (and if you are using fresh, you don’t need to remove the skin before processing it through the juicer, just be sure to wash the exterior of the pineapple well).
It’s super great in mocktails and smoothies. In fact, one of my favorite and simple smoothies combines no added sugar coconut water, sugar free vanilla protein powder, and fresh or frozen pineapple chunks.
Pineapple is also a shining star in a delicious fruit salad, simply enjoyed as an afternoon snack or as a topping on your healthy pizza.
Beyond its availability and versatility, pineapple is also incredibly nutritious. For starters, pineapple is rich in vitamin C, providing antioxidant benefits and supporting the immune system. With 78.9 mg of vitamin C per cup, pineapple exceeds the vitamin C content of a small orange. This vitamin C content promotes collagen formation for healthy skin, essential for maintaining elasticity as we age, and aids in wound repair and iron absorption.
Moreover, pineapple contains essential minerals such as calcium and manganese, crucial for strong bones and preventing osteoporosis. It’s noteworthy that pineapple is one of the top food sources of manganese.
The bromelain enzyme found in pineapple is a key player in its health benefits. Bromelain’s ability to reduce inflammation and aid digestion is well-documented. It may also support nasal and sinus health and help the body produce substances that fight pain. Additionally, bromelain seems to interfere with tumor cells, and slow blood clotting.
Pineapple may also contribute to overall hydration due to its high water content, and its beta-carotene content supports eye health, potentially reducing the risk of age-related macular degeneration.
Incorporating pineapple into various dishes enhances not only the flavor, but also the nutritional value of meals and snacks. Here are some ideas: add chunks of pineapple to your plain yogurt, or in salsa to accompany grilled animal protein such as fish or chicken, vegetarian tacos, or vegan meatballs. Use pineapple chunks for chipotle tofu pineapple skewers, or in sweet treats such as no-added sugar dark chocolate dipped pineapple chunks or pineapple chia seed pudding.
And don’t throw those prickly exterior skins away! In an upcoming post, I’m going to tell you how to make a delicious pineapple juice with them. Yes, really!
The nutritional benefits of pineapple along with its versatility and availability make this delicious fruit a nutritional powerhouse in your diet.
I’ll show you how to cut a pineapple on my YouTube channel, just click HERE.
Click HERE to see how to use pineapple skins in a delicious juice.
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