Shari Duncan


by on May.15, 2010, under Fruits and Veggies, General Nutrition, Recipes

Second only to bananas as America’s favorite tropical fruit, Pineapple’s flavor screams COME ON SUMMER!

Lucky for us, they are available nearly year round in most markets.

Pineapples are rich in Vitamin A and C which is no surprise to most of us. But what makes pineapples a nutritional powerhouse is that they contain an enzyme nutrient called Bromelain.  Bromelain is a mixture of important enzymes that aid in the digestion of protein and milk. Pineapples are a great fruit to eat in between meals to improve digestion. You can also eat a few chunks of fresh pineapple first thing in the morning as a digestive aid. Enjoy pineapple on a low to empty stomach to maximize the bromelain induced effects.

The enzyme Bromelain not only helps the body’s digestive system but has recognized anti-inflammatory properties as well.

Pineapples may seem an unlikely source of healing powers, but Bromelin extract from its stem has been

clinically proven  as an effective natural anti-inflammatory  agent that reduces pain and swelling,

improves joint mobility and promotes tissue repair.

What an added health benefit to those of us who lift weights regularly and are looking for nutritional ways to accelerate the recovery process!

Buy fresh, as often as possible, as canned pineapple tends not to have this valuable enzyme as the heat used in the canning process destroys the Bromelain.

Pineapples are natures source of the powerful enzyme Bromelain

Pineapples are nature's source of the powerful enzyme Bromelain

Pineapple Nutrition Tidbits:

  • –      Vitamin C
  • A serving of pineapple contains 78.9 mg of vitamin C—131% of the recommended daily allowance.
  • –      Calories
  • Pineapple contains 82.5 calories per serving. Most of these calories come from sugars.
  • –      Fiber
  • Pineapple is a good source of valuable dietary fiber, supplying 2.3 grams of fiber per serving.
  • –      Manganese
  • Pineapple is a very good source of manganese – which among other benefits supports metabolism and in the development of strong bones and connective tissue. Manganese is a coenzyme that helps the body use thiamin, vitamin C and choline. It also helps to prevent your cells from injury caused by free-radicals.
  • –      Other Nutrients
  • Pineapple is naturally very low in cholesterol and saturated fat. It is a good source of vitamin B6, thiamin and copper.
  • –      How to Select
  • –      Choose pineapples with dark green leaves, heavy for size.  Avoid soft or dark spots and dry-looking leaves.
Did you know that it takes 18 months (or more) to grow one pineapple!


A burst of sweet and spicy. An exciting and exotic meal in less than 30 minutes!

A burst of sweet and spicy. An exciting and exotic meal in less than 30 minutes!

Pineapple is one versatile fruit.

From smoothies to salads;   main course dishes to dessert — feel free to experiment with its fresh, sweet and tart exotic flavor.  Pineapple chunks go  from “chilled to grilled” with ease.  The Bromelain in the pineapple actually serves as a tenderizer for meats and perfectly complements numerous main dishes  – From pork, to fish… to my favorite Shrimp!

One of the simplest (and tastiest) uses for pineapple is to add them to kebobs and grill away! – Alternate pineapple chunks with your choice of protein (shrimp, pork, chicken) and veggies (peppers, onions, tomatoes, zucchini, etc..)

One of my favorites:  Shrimp and Pineapple quesadillas.

The sweet of the pineapple and the spice of salsa, garlic, cumin and cilantro are a winning combination when added to quickly stir-fried (or grilled) shrimp and vegetables.  ( I use fresh peppers, (red and green) and onions. Place in a tortilla with a touch of melted cheese – fold and brown on both sides.  Top with extra salsa, avocado, and low fat sour cream if desired.)

The flavor is amazing and it is so simple that this can be prepared in less than 30 minutes

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