Pineapple contains many vitamins, minerals and plant compounds that help improve health and prevent a number of diseases. Here is the complete nutritional composition of pineapple and its great uses you should know.
1. Nutrient composition in pineapple
Pineapple, also known as pineapple, forms and develops a cluster of small fruits that are tightly bound together around a fibrous core.
According to scientific analysis, for every 100g of fresh pineapple contains 50 calories, this figure is equivalent to the calories in 100g of apple. Pineapple contains many important nutrients for human health
Table of nutritional ingredients in 100g of pineapple:
Basic nutrition in 100g pineapple
Protein: 0.54 g
Carbohydrates: 13.52 g
Fiber: 1.40 g
Fat: 0.12 g
Vitamins in 100g of pineapple
Vitamin A: 58 IU
Vitamin C: 47.8 mg
Vitamin E: 0.02 mg
Vitamin K: 0.07 μg
Vitamin B1: 0.079 mg
Vitamin B2: 0.018 mg
Vitamin B3: 0.500 mg
Folate: 18 μg
Minerals in 100g of pineapple
Iron: 0.29 mg
Magnesium: 12 mg
Phosphorus: 8 mg
Potassium: 109 mg
Sodium: 1 mg
Zinc: 0.12 mg
Copper: 0.110 mg
Manganese: 0.927 mg
Selenium: 0.1 μg
As can be seen, pineapple contains up to 86% water, 13% carb and has very little or no fat, protein. The carbohydrate content in pineapple is relatively large, fiber is mainly in the form of insoluble such as cellulose, pectin, hemicellulose. In addition, pineapple is a fruit that contains many essential vitamins and minerals that are beneficial to human health. Pineapple is also the only food that contains the plant compound bromelain, which is extremely beneficial for health.
2. What is the effect of eating pineapple? Is pineapple good to eat?
Strengthen the body’s immune system
In a study conducted in the Philippines, researchers examined the effects of pineapple in school-age children. Children who were given canned pineapple juice in their daily diet were less likely to be infected with viruses and bacteria than children who did not drink pineapple juice. The recovery time of these children when sick is also shortened.
Improve skin, good for eyesight
Pineapple is relatively rich in vitamin A, the concentration of beta-carotene in pineapple has the ability to effectively help anti-oxidants, so it will improve the skin and maintain an extremely good amount of sebum. And vitamin A is also very good for eyesight, so pineapple also helps reduce eye-related diseases.
Helps with good digestion
According to the Mayo Clinic, pineapple is rich in fiber, which helps to protect a stable intestinal tract. In addition, the amount of bromelain in pineapple, an effective protein-degrading enzyme, also helps the digestive system stay healthy, preventing digestive problems such as constipation, diarrhea …
Bromelain, present in pineapple, also has the ability to fight cancer, including breast cancer and skin cancer, stomach system, colon and bile duct.
Improve health, fight rickets
Pineapple has a large amount of vitamin C, so it makes collagen synthesis much easier and simpler. Collagen is essential for maintaining healthy bones, blood vessels, organs and skin. Therefore, pineapple can prevent rickets, increase resistance, improve health.
Reducing the risk of asthma
Pineapple contains Beta Carotene and Bromelain, which work to relieve asthma symptoms and help keep the respiratory system healthy. Some studies show that people who regularly consume pineapple have a lower risk of asthma.
Prevent stroke and atherosclerosis
Pineapple contains a lot of potassium, which has a natural vasodilator effect. This helps the blood vessels relax and promotes blood circulation to different parts of the body. As blood vessels relax, blood pressure drops and blood flow is restricted. Therefore, regular consumption of pineapple can prevent stroke and atherosclerosis.
3. Experience of choosing juicy pineapple
Based on color: The color of the pineapple is the most important thing when choosing. To identify which fruit is ripe and sweet, notice the yellow color from the stem to the bottom of the pineapple. The yellow color spread evenly, the sweeter the pineapple. Avoid choosing fruits with yellow dots that turn red or yellow, even dark brown, when the pineapple is overripe, it will smell like boots.
If you want to eat, don’t buy pineapples with green skin because then the pineapple is not yet ripe. But this is also the perfect seasoning for soups or stir-fries with pineapple because it creates a sour taste.
Based on shape: If pineapples have a round, gourd shape, they will have more flesh than long, tubular ones. You should also pay attention to the large pineapple eyes, because they will have a thicker pulp.
Based on fragrance: You can also choose pineapple by smelling the smell at the end of the pineapple. Fruits with no or very little smell mean unripe pineapples. If the pineapple has a slightly sour smell or a strong sweet aroma, it is a ripe pineapple.
Based on touch: Pineapple is too ripe, it feels soft to the touch from the outside, pressing with your hand can be concave in. Instead, medium ripe pineapples are not too hard or too soft. Do not buy fruit that has been cracked, has signs of mold, or is damaged.