Vitamins, Minerals and Carbs in Pineapple
Pineapple is one of the most popular tropical fruits in the world and is a good source of nutrients such as vitamin C, manganese, copper and folic acid. Pineapples are delicious when they are freshly baked, but can also be enjoyed in the form of juice, dried, canned, or as an ingredient in various recipes. Pineapples have a rough and scaly skin, developed from a set of berries that merge around a central fibrous core. The flesh of mature pineapples varies from white to yellow, has a characteristic aroma and a sweet, juicy and spicy flavor. Fresh pineapples contain 50 calories per 100 grams of fruit, which equals 83 calories per cup (165 grams). They are made up of water (86%) and carbohydrates (13%) with almost no protein or fat.In this article we will discuss about Vitamins, Minerals, Properties and Carbs in Pineapple.
Carbs in Pineapple:
Carbs in pineapple are mainly simple sugars, such as sucrose, fructose and glucose. Pineapples (pineapple) also contain fiber. In a cup (165g) of pineapple contains 21.7 g of carbohydrates and 2.3 g of fiber, so there are 19.4 g of digestible (liquid) carbohydrates in each glass. The value of the glycemic index of pineapples can vary from 45-66%, which is on average. This means that pineapples slightly interfere with blood sugar levels, at least in healthy people.
One cup of pineapple contains 2g of fiber, almost everything is insoluble (99%). They are essentially in the form of cellulose, hemicellulose and pectin. Insoluble fibers have been associated with healthy digestion and reduced risk of type 2 diabetes
Conclusion: Pineapples mainly consist of water and carbohydrate. They are low in calories, contain insoluble fiber and mostly do not have large effects on blood sugar levels.
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Food & Beverage Outlets
Pineapples are a great source of various vitamins and minerals. One glass provides 132% of the recommended intake of vitamin C and 76% of manganese. These are the most abundant vitamins and minerals of pineapples.
Vitamin C: An antioxidant vitamin that is necessary for healthy skin and immune function.
Manganese: An essential mineral that is normally found in large amounts in fruits, vegetables, whole grains and legumes.
Copper: A mineral with many important functions in the body, such as being a co-factor in the manufacture of red blood cells.
Folate (B9): A member of the vitamin B family, important for cell tissue growth and normal function and is especially important for pregnant women.
Conclusion: Pineapples are a good source of vitamin C, manganese and contain a considerable amount of copper and folic acid.
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Properties of pineapple
Like other fruits, pineapple is important when it comes to making a diet rich in good nutrients. It is rich in vitamin C, increasing immune resistance. It also has vitamin A, which helps in vision and thiamine or vitamin B1 which is essential for metabolizing carbohydrates from food, generating more energy for our body.
Another important component of pineapple is its fibers (2 grams for 1 cup pineapple), which produce greater satiety and aid in the proper functioning of the intestine. That same amount of pineapple offers only 82 calories, 0% fat and 1 gram of protein.
It also has not very significant amounts of some minerals, but they are important and act on various functions of the body. Manganese is part of the composition of several enzymes and it increases the activity of others, leaving the physiological processes faster and more efficient. Magnesium, present in pineapple, is essential for the good absorption of calcium by the bones, it also participates in the process of energy use by the organic tissues and assists in the relaxation of the body as a whole.
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Pineapple Nutritional Table
Every 100 grams of pineapple, is present:
- 50 calories;
- 0 of fats;
- Cholesterol 0;
- 1mg Sodium;
- 109mg of Potassium;
- 13g Carbohydrate;
- 1,4 g Dietary fiber;
- 10g Sugar;
- 0.5g Protein.
Benefits of Pineapple
Rich in fiber and helps to lose weight
The presence of fibers in food, especially in a healthy way, helps in the functioning of the body in several ways. One of these ways is to slow the absorption of sugar, avoiding the peak insulin that happens when we eat foods rich in carbohydrates. A great reason to add the pineapple as a dessert for lunch. Another advantage of fiber consumption is that since they make the individual satiated more, it also helps to lose weight. If consumed be committing excesses, the pineapple does not get fat.
See also: Carbs In Blueberries
Do your heart good
By having a certain amount of potassium, the pineapple helps regulate blood pressure. The presence of this mineral in the right dose is a way to control the amount of fluid in our body. While sodium tries to retain them, potassium stimulates their excretion. Thus pineapple can be considered a diuretic fruit. Another way in which pineapple consumption improves heart health is by the presence of bromelain, a nutrient that helps reduce clot formation. It decreases the formation of fibrin, a protein used to form clots. They can interfere with blood flow and cause a heart attack or stroke.
Reduces the inflammatory process
Those who suffer from joint diseases should ingest the pineapple in the diet. It also helps a lot in the resolution of surgical procedures and other joint trauma. Bromelain can stop the arrival of pathogens that reach the site of the lesion and cause edema (swelling in the area). This edema is a liquid that accumulates in the place by compressing vessels, making it difficult for the passage of nutrients to those tissues.
As stated above, it is very common to go to a steakhouse and have pineapple slices as a side dish. Bromelain, an enzyme present in pineapple is responsible for performing protein breakdown, aiding in the digestion of meat. It also improves the function of two important digestive enzymes: pepsin and trypsin.
Aids in the treatment of respiratory problems
When mucus builds up in the lung, it becomes more difficult to breathe. The respiratory tract can not catch a fair amount of air, and the gas exchanges that occur (oxygen into the bloodstream and carbon dioxide out) become more difficult to do. A good example of pathology is asthma, quite common. The enzyme can make the mucus more fluid, facilitating breathing and also the patient expel the mucus at the time of treatment.
How to consume pineapple
There is not an ideal amount of pineapple to eat per day. But with just one slice after a meal, it can already deliver numerous benefits. Since it is an acidic fruit, care must be taken not to exceed the dose. People who are carriers of gastritis and gastric reflux should avoid fruit or just eat it after talking to the health professional.
The best way to ingest the pineapple is the fruit in its natural form. However, it is also possible to make juices (such as the well-known pineapple juice with mint) or the fruit lightly roasted in the oven as in steakhouses. This last form of consumption is not the most indicated since the heat can destroy some vitamins.