Pineapple is a tropical fruit that brings health benefits, such as protecting against cardiovascular diseases, promoting the elimination of liquids, strengthening the immune system and helping with weight loss, for example.

These benefits are due to the fact that pineapple is rich in vitamins, minerals, fiber, phenolic compounds, carotenoids and a substance known as bromelain, which has antioxidant, immunological and diuretic properties.

This fruit can be eaten fresh, dried, preserved or used to make juices, salads, yogurt and desserts, for example. When preserved or dried, pineapple without added sugar should be preferred.

Main benefits

The main benefits of pineapple are:

1. Helps with weight loss

Pineapple is rich in water and fiber, helping to increase satiety between meals, reducing appetite, as well as having diuretic properties, reducing fluid retention and promoting weight loss.

Pineapple is also low in calories, making it a useful food to add to weight loss diets.

2. Regulates blood pressure

Pineapple is a highly recommended food for people with high blood pressure or who have a genetic predisposition, since in addition to being low in sodium, it is rich in minerals, such as potassium, which helps eliminate excess sodium through urine, and magnesium, which promotes the relaxation of blood vessels and has anti-inflammatory properties, promoting blood pressure control and preventing hypertension.

3. Strengthens the immune system

Because it is rich in vitamin C and polyphenols, pineapple is useful for strengthening the immune system, preventing infections and helping to fight viruses and bacteria more effectively.

4. Improves physical performance

Because it is rich in magnesium, potassium and quickly available carbohydrates, pineapple is a good fruit to consume before or after training, as it provides energy and minerals that promote muscle recovery, increasing strength and preventing the onset of cramps.

5. Reduces the risk of cancer

Pineapple is rich in antioxidant compounds, such as vitamin C, polyphenols, carotenes, tannins and bromelain, which help combat excess free radicals in the body, preventing damage to healthy cells in the body and reducing the risk of developing cancer.

6. Prevents cardiovascular diseases

Because it contains good amounts of vitamin C, fiber, polyphenols, carotenoids and phytosterols, compounds that prevent cell oxidation and inflammation and reduce cholesterol levels, pineapple helps prevent the development of cardiovascular diseases, such as heart attack, atherosclerosis and stroke.

7. Acts as an anti-inflammatory

Pineapple contains a substance known as bromelain, which is an enzyme found mainly in the stem of the fruit, and which has great anti-inflammatory action, being useful to be used as a supplement for the relief of respiratory inflammations, such as sinusitis or bronchitis, in addition to other inflammatory situations of the digestive system, such as ulcerative colitis, for example.

8. Prevents blood clots from forming

Pineapple has antithrombotic and fibrinolytic properties, promoting the elimination of blood clots, thus preventing thrombosis.

Nutritional information table

The following table provides nutritional information for 100 g, which corresponds to 1 large slice, of fresh pineapple:

To enjoy the benefits of pineapple, this fruit should be part of a balanced and healthy diet, along with regular physical exercise.

How to consume

Pineapple can be eaten fresh, dehydrated or preserved, or it can be used to prepare juices, smoothies, salads, yogurts and desserts.

Although there is no specific recommended amount of pineapple for consumption, the minimum daily recommendation for fruit is between 2 and 3 servings, which corresponds to between 160 g and 240 g per day.

Furthermore, the recommended amount of fruit may also vary depending on the health status, current weight and nutritional needs of each person. Therefore, it is advisable to consult a nutritionist for a complete assessment and to indicate the amount of fruit on an individual basis.

If you want to maintain a diet that suits your needs, make an appointment with a nutritionist near you:

Bananas are a fruit that offers several health benefits, such as providing energy to the body, reducing blood pressure, preventing muscle cramps and promoting an increase in serotonin, combating depression and improving mood.

These benefits are due to the fact that bananas are rich in carbohydrates, fiber, potassium and magnesium, as well as B vitamins and vitamin C.

Bananas can be consumed raw, in the form of flour or green banana biomass in the preparation of sweet and savory dishes. In addition, this fruit can also be used to prepare banana tea.

Main benefits

The main benefits of bananas are:

1. Regulate the intestine

Bananas help regulate bowel function, as they are rich in fiber that helps relieve constipation, especially when eaten ripe.

Furthermore, bananas, when consumed greener, also help to treat diarrhea, as they help to reduce the frequency of bowel movements by increasing the absorption of water and electrolytes in the intestine, preventing complications such as dehydration.

2. Control your weight

Bananas, especially when they are greener, help reduce appetite, as they are rich in fibers that help increase the digestion time of food, making them a fruit recommended to help control weight, as long as they are consumed in moderation and accompanied by a balanced and healthy diet.

3. Lower blood pressure

Because it is rich in magnesium and potassium, minerals that promote the relaxation of blood vessels and facilitate blood circulation, bananas help prevent and lower blood pressure. In addition, potassium is able to promote the elimination of excess sodium circulating in the blood through urine.

4. Prevent muscle cramps

Bananas are rich in potassium and magnesium, which are important minerals for electrical conduction, muscle contraction and recovery, and are recommended for preventing muscle cramps and improving physical performance.

5. Improve mental health

Bananas contain tryptophan, an amino acid that participates in the formation of hormones that improve mood and help you relax, as well as magnesium, a mineral that prevents depression, reducing anxiety levels and improving overall mood.

6. Strengthen the immune system

Because it is rich in vitamin C, a powerful antioxidant, and vitamin B6, a vitamin that promotes the formation of antibodies and defense cells, bananas are capable of strengthening the immune system, preventing and helping to fight colds, flu and infections.

7. Prevent premature aging

Bananas are rich in vitamin C, a vitamin that promotes the formation of collagen in the body and has antioxidant properties, helping to prevent the aging of skin cells, preventing the formation of wrinkles and promoting wound healing.

8. Help control cholesterol

The fibers present in bananas reduce the absorption of cholesterol in the intestine, while potassium is essential for the functioning of the heart. In this way, bananas help maintain cardiovascular health, preventing diseases such as myocardial infarction, atherosclerosis and stroke.

9. Prevent colon cancer

Bananas are rich in soluble and insoluble fiber and antioxidants, helping to keep the digestive system healthy and prevent the development of colon cancer, since the fermentation of fiber in the intestine produces substances such as butyric acid, which can prevent the development of cancer.

10. Provide energy for training

Bananas are an excellent source of carbohydrates, as well as vitamins and minerals, and are normally recommended to be consumed before performing physical activity, as in addition to providing energy for training, they help to improve performance and prevent cramps.

11. Improve digestive problems

Bananas can help relieve acidity and prevent the formation of gastric ulcers, as they contain a substance called leukocyanidin, a flavonoid that increases the thickness of the digestive mucosa and neutralizes stomach acidity.

12. Improves metabolism

Bananas are rich in nutrients and contain vitamins from the B6 complex, which are important for the proper functioning of the metabolism, as they are vitamins that participate in many chemical reactions so that the energy provided by food can be used by all the cells in the body.

Nutritional information table

The following table contains the nutritional information for every 100 g of ripe banana: