The most healthful nuts

 Nuts are a good source of healthful fats, fiber, and other beneficial nutrients. Each type of nut offers different nutritional benefits.

Nuts are among the best sources of plant-based proteins. According to a 2017 review study, a diet rich in nuts may help prevent risk factors, such as inflammation, for some chronic diseases.

In this article, we recommend the most healthful types of nut to eat based on their protein content and the other nutritional benefits that they offer.

Six most healthful nuts

The following list ranks six types of nut in order of protein content and discusses their other nutritional benefits. The nutrient measurements in each list are for 100 grams (g) of raw nut.

1. Peanuts

Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients.

Although peanuts are technically a legume, which means that they belong to a group of foods from a specific plant family, most people consider them as a nut.

Peanuts contain a range of polyphenols, antioxidants, flavonoids, and amino acids. Research has shown all of these components to be beneficial to human health.

According to the nutrient database that the United States Department of Agriculture (USDA) has created, 100 g of peanuts contains 567 calories and the following quantities of other nutrients:

    protein: 25.80 g

    fat: 49.24 g

    carbohydrate: 16.13 g

    fiber: 8.50 g

    sugar: 4.72 g

The fats in peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids (PUFAs), although these nuts do contain a smaller amount of saturated fats.

There are also plenty of minerals in 100 g of peanuts, including those below:

    calcium: 92 milligrams (mg)

    iron: 4.58 mg

    magnesium: 168 mg

    phosphorous: 376 mg

    potassium: 705 mg

Peanuts also offer the benefit of being more affordable than many other nut varieties.

2. Almonds

Almonds have become increasingly popular in recent years, and they are now readily available in many places. They contain slightly less protein than peanuts, but make up for it with other nutrients.

Almonds may be the perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels.

According to the USDA, each 100 g of almonds contains 579 calories and has the following nutritional profile:

    protein: 21.15 g

    fat: 49.93 g

    carbohydrate: 21.55 g

    fiber: 12.50 g

    sugar: 4.35 g

Most of the fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals, such as:

    calcium: 269 mg

    iron: 3.71 mg

    magnesium: 270 mg

    phosphorous: 481 mg

    potassium: 733 mg

    vitamin E: 25.63 mg

3. Pistachios

Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants.

The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.

A study published in Nutrition Today noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues.

According to the USDA database, every 100 g of pistachios contains 560 calories and the following nutrient quantities:

    protein: 20.16 g

    fat: 45.32 g

    carbohydrate: 27.17 g

    fiber: 10.60 g

    sugar: 7.66 g

Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios.

While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g.

Other notable vitamins and minerals in pistachios include:

    calcium: 105 mg

    iron: 3.92 mg

    magnesium: 121 mg

    phosphorous: 490 mg

4. Cashews

Cashews have a creamy texture that makes them a great addition to many dishes and snacks.

As reported by the USDA, 100 g of cashews contains 553 calories and the following nutrients:

    protein: 18.22 g

    fat: 43.85 g

    carbohydrate: 30.19 g

    fiber: 3.30 g

    sugar: 5.91 g

Most of the fats in cashews are monounsaturated fats.

The important vitamins and minerals in cashews include:

    calcium: 37 mg

    iron: 6.68 mg

    magnesium: 292 mg

    phosphorous: 593 mg

    potassium: 660 mg

5. Walnuts

Walnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. The high calorie count is due to the very high fat content.

However, the fats in walnuts are predominantly PUFAs, which may offer several health benefits.

While walnuts are known for their healthful fat content, they are a good source of protein and other nutrients as well.

Along with 654 calories per 100 g, the USDA list walnuts as containing:

    protein: 15.23 g

    fat: 65.21 g

    carbohydrate: 13.71 g

    fiber: 6.7 g

    sugar: 2.61 g

Walnuts have a slightly lower mineral content than other nuts:

    calcium: 98 mg

    iron: 2.91 mg

    magnesium: 158 mg

    phosphorous: 346 mg

    potassium: 441 mg

Research published in the British Journal of Nutrition states that walnuts are also a rich source of flavonoids and phenolic acid.

6. Hazelnuts

Hazelnuts have a distinctive flavor that makes them a favorite in sweet foods.

Hazelnuts contain less protein than other nuts but may make up for it with other health benefits.

According to a study published in the Journal of Clinical Lipidology, hazelnuts may help reduce cholesterol.

In the USDA database, 100 g of hazelnuts contains 628 calories as well as the following:

    protein: 14.95 g

    fat: 60.75 g

    carbohydrate: 16.70 g

    fiber: 9.7 g

    sugar: 4.34 g

This protein and fat content makes hazelnuts more similar to walnuts than to other types of nut.

The majority of fats in hazelnuts are monounsaturated fats, but they include some polyunsaturated and saturated fats in addition. Hazelnuts also contain the following:

    calcium: 114 mg

    iron: 4.70 mg

    magnesium: 163 mg

    phosphorous: 290 mg

    potassium: 680 mg

How to add nuts to your diet

People can increase their nut intake in different ways to get more plant proteins. Below are some examples of ways to incorporate nuts into the diet:

Add them to trail mix

Roasted, salted nuts can add flavor and satiety to a savory trail mix, which can replace less healthful snacks, such as chips. However, it is still best to moderate portion sizes due to the added salt and high calorie content.

Raw nuts are also a healthful and nutritious addition to a sweet trail mix that includes dried fruits. People with the urge to eat a candy bar or another sweet snack might find that sweet trail mix can curb their cravings.

People on low-carb or low-sugar diets should keep in mind that dried fruits can have a high sugar content.

Eat them as a snack

Nuts are generally ready to eat, making them the ideal snack at nearly any time of the day. However, it is important to bear in mind that, although nuts contain healthful fats, they tend to be high in calories.

Drink nut milk

Nut milk does not have the same properties as cow’s milk, but it may keep some of the flavor and benefits of the whole nuts.

Many grocery stores sell nut beverages, or people can make simple versions of nut milk at home to avoid added ingredients. Examples include almond milk, cashew milk, and hazelnut milk.

Use nut butters

Along with peanut butter, many other types of nut butter are available at markets and grocery stores. People can add them to sandwiches or smoothies.

Sprinkle them on a salad

Adding a serving of nuts to a salad can boost its protein and nutrient content and make it more filling.

Can you eat too many nuts?

Eating nuts is beneficial for health as they may protect against risk factors for heart disease and other health conditions. However, it is possible to eat too many nuts.

Nuts are very high in calories, so eating a large number of nuts throughout the day can cause people to exceed their target calorie intake without realizing it. Doing so regularly may lead to weight gain.

Nuts are also high in healthful fats, which are good for the body in moderation but can cause diarrhea and other issues in excess.

Roasted, salted nuts can add at least as much sodium to the diet as other salty snacks. Anyone eating salted nuts should pay attention to the label to see how much sodium they are eating. Raw or dry-roasted nuts are a more healthful alternative.

Some people may find that nuts upset their digestive system. In this case, eating too many nuts may cause them to feel gassy, cramped, or bloated. Nuts are also a common dietary allergy.

When to see a doctor

In most cases, nuts are a safe and healthful addition to the diet. Moderation is key, as nuts are calorie dense.

Anyone who experiences digestive upset from eating nuts may want to see a doctor. They may have an intolerance or be sensitive to specific components of nuts. Nuts are a common allergen, and it is possible for people to develop an allergy that they did not have before.

Anyone having an allergic reaction, such as swelling or itching in the throat or face, should stop eating nuts and get urgent medical care. Severe nut allergies can sometimes be fatal.

Peaches - health benefits

 Peaches are a fuzzy fruit native to northwest China. They are a member of the stone fruit family, which means that their flesh surrounds one large middle seed.

The inner flesh of a peach ranges in color from white to yellow or orange.

There are two different varieties of peach: freestone and clingstone. These names indicate whether the flesh sticks to the inner seed or easily comes apart from it.

In this article, we look at the possible health benefits of peaches, their nutritional profile, and how to include more of them in the diet.

Benefits

Peaches do not contain a significant amount of any nutrient. However, a cup of diced peach provides 11.1 milligrams (mg) of vitamin C, as well as contributing to the recommended daily allowance (RDA) of potassium, fiber, and iron.

This amount of vitamin C equates to 12.33% of the RDA for an adult male and 14.80% of the RDA for an adult female, according to guidelines from the United States Department of Agriculture (USDA).

Despite their relatively low nutrient profile, peaches can still benefit people’s health as part of a balanced diet that includes many fruits and vegetables. Peaches can add sweetness to desserts and treats, replacing more harmful added sugars.

Reducing cancer risk

Peaches provide a significant amount of vitamin C. This vitamin is a powerful antioxidant that can help prevent the formation of free radicals, which are compounds that have links to cancer development.

As a result, adequate vitamin C intake may help a person reduce their risk of cancer. However, exposure to other risk factors, such as smoking, increases the amount of vitamin C that a person needs to have a significant effect on cancer risk.

Find out more about the benefits of vitamin C for overall health.

Preserving skin health

Research suggests that regularly consuming vitamin C can improve the appearance and health of the skin.

This powerful antioxidant plays a vital role in forming collagen. Collagen acts as the support system for the skin, promoting wound healing and enhancing skin strength.

A 2015 review of studies found that supplementing vitamin C in the diet improved at least one factor of actual or perceived skin appearance, including wrinkling, elasticity, roughness, and coloring.

Contributing to fiber intake

A cup of diced peaches contains 2.52 g of fiber. The USDA recommend 22.4–28.0 g per day for female adults and 30.8–33.6 g each day for male adults, meaning that this serving size can provide at least 7.5% of a person’s recommended daily fiber intake.

Fiber-rich foods provide a range of important health benefits, according to a 2018 review. They can protect the health of the colon, support weight management on a long term basis, and reduce the risk of several harmful health conditions.

These health conditions include cardiovascular disease, type 2 diabetes, and several cancers, including colorectal cancer and lung cancer.

A person could significantly boost their fiber intake by replacing sweet, low fiber treats with a peach or two every day.

The benefits of consuming fruits and vegetables are considerable. As plant food consumption increases, the risk of many lifestyle-related diseases, including obesity, diabetes, and heart disease, reduces.

A diet containing plenty of fruits and vegetables can also reduce the risk of overall mortality.

Learn more about the powerful benefits of fiber here.

Topping up potassium intake

Potassium is an essential electrolyte that helps cells function. It can also help reduce the risk of high blood pressure, stroke, and kidney stones, according to the Office of Dietary Supplements (ODS).

A cup of diced peach provides 319 mg of potassium, which is 6.8% of the recommended 4,700 mg daily intake for adults.

Peaches are not among the top dietary sources of potassium. However, they can still play a role in helping a person manage their risk of chronic disease as part of a healthful diet plan.

Iron supplementation

Iron is a vital component of hemoglobin, which helps the blood transport oxygen throughout the body. Without enough hemoglobin, a person might experience iron deficiency anemia.

According to the American Society of Hematology, this can lead to severe fatigue, pale skin, and shortness of breath, among other symptoms.

A cup of diced peach provides 0.42 mg of iron, which accounts for at least 2.3% of an adult’s daily iron requirement, depending on age and sex.

Peaches alone will not provide enough iron to keep iron deficiency anemia at bay. However, people can include them in the diet alongside foods that contain more iron, such as raisins, cashew nuts, or spinach.

Here, read more about iron deficiency anemia and how to prevent it.

Nutrition

One cup of diced peach, or 168 g, provides:

    65.5 calories

    1.53 g of protein

    0.42 g of fat

    0 g of cholesterol and sodium

    16 g of carbohydrate

    14.10 g of sugar

    2.52 g of fiber

Peaches also provide trace amounts of vitamins A, E, and K, as well as magnesium and phosphorus.

Diet tips

Peaches are in season during the summer. During this time, they are the freshest and have the most flavor and nutritional value. It is best to choose peaches with taut, fuzzy skin that gives in to pressure slightly.

To ripen peaches, place them in a paper bag or near a windowsill with plenty of sunlight.

When buying canned peaches, people should avoid those with too much syrup and look for varieties with no added sugars.

Here are some ideas for including peaches in the diet:

    Create a summer salad by starting with mixed greens or spinach and adding dry-roasted nuts, fresh peaches, fresh mozzarella, and grilled chicken, salmon, or tofu. Drizzle with a balsamic dressing.

    Eat peaches as a quick and easy on-the-go snack that requires no prep time.

    Add peaches to a breakfast dish. Sliced peaches make a great addition to oatmeal and cold cereals. They can also be an excellent topper for pancakes, waffles, and French toast.

    Muddle peaches into a glass of lemonade, iced tea, or water for a burst of fresh, fruity flavor.

    Bake sliced peaches with a drizzle of honey and cinnamon for a quick and healthful dessert.

    Make a fresh salsa with diced peaches, mango, jalapenos, red peppers, and chipotle pepper. The salsa can add flavor and texture to dishes such as tacos.

    Add a few slices of frozen peaches to a smoothie. Mix them with pineapple juice, half a frozen banana, and Greek yogurt for a sweet, tangy treat.

Although peach is far from a superfood, it can play an important role in health as part of a healthful, balanced diet.

How to quit smoking

 Deciding that you are now ready to quit smoking is only half the battle. Knowing where to start on your path to becoming smoke-free can help you to take the leap. We have put together some effective ways for you to stop smoking today.

Tobacco use and exposure to second-hand smoke are responsible for more than 480,000 deaths each year in the United

Most people are aware of the numerous health risks that arise from cigarette smoking and yet, “tobacco use continues to be the leading cause of preventable death and disease” in the U.S.

Quitting smoking is not a single event that happens on one day; it is a journey. By quitting, you will improve your health and the quality and duration of your life, as well as the lives of those around you.

To quit smoking, you not only need to alter your behavior and cope with the withdrawal symptoms experienced from cutting out nicotine, but you also need to find other ways to manage your moods.

With the right game plan, you can break free from nicotine addiction and kick the habit for good. Here are five ways to tackle smoking cessation.

1. Prepare for quit day

Once you have decided to stop smoking, you are ready to set a quit date. Pick a day that is not too far in the future (so that you do not change your mind), but which gives you enough time to prepare.

There are several ways to stop smoking, but ultimately, you need to decide whether you are going to:

    quit abruptly, or continue smoking right up until your quit date and then stop

    quit gradually, or reduce your cigarette intake slowly until your quit date and then stop

Research that compared abrupt quitting with reducing smoking found that neither produced superior quit rates over the other, so choose the method that best suits you.

Here are some tips recommended by the American Cancer Society to help you to prepare for your quit date:

    Tell friends, family, and co-workers about your quit date.

    Throw away all cigarettes and ashtrays.

    Decide whether you are going to go “cold turkey” or use nicotine replacement therapy (NRT) or other medicines.

    If you plan to attend a stop-smoking group, sign up now.

    Stock up on oral substitutes, such as hard candy, sugarless gum, carrot sticks, coffee stirrers, straws, and toothpicks.

    Set up a support system, such as a family member that has successfully quit and is happy to help you.

    Ask friends and family who smoke to not smoke around you.

    If you have tried to quit before, think about what worked and what did not.

Daily activities – such as getting up in the morning, finishing a meal, and taking a coffee break – can often trigger your urge to smoke a cigarette. But breaking the association between the trigger and smoking is a good way to help you to fight the urge to smoke.

On your quit day:

    Do not smoke at all.

    Stay busy.

    Begin use of your NRT if you have chosen to use one.

    Attend a stop-smoking group or follow a self-help plan.

    Drink more water and juice.

    Drink less or no alcohol.

    Avoid individuals who are smoking.

    Avoid situations wherein you have a strong urge to smoke.

You will almost certainly feel the urge to smoke many times during your quit day, but it will pass. The following actions may help you to battle the urge to smoke:

    Delay until the craving passes. The urge to smoke often comes and goes within 3 to 5 minutes.

    Deep breathe. Breathe in slowly through your nose for a count of three and exhale through your mouth for a count of three. Visualize your lungs filling with fresh air.

    Drink water sip by sip to beat the craving.

    Do something else to distract yourself. Perhaps go for a walk.

Remembering the four Ds can often help you to move beyond your urge to light up.

2. Use NRTs

Going cold turkey, or quitting smoking without the help of NRT, medication, or therapy, is a popular way to give up smoking. However, only around 6 percent of these quit attempts are successful. It is easy to underestimate how powerful nicotine dependence really is.

NRT can reduce the cravings and withdrawal symptoms you experience that may hinder your attempt to give up smoking. NRTs are designed to wean your body off cigarettes and supply you with a controlled dose of nicotine while sparing you from exposure to other chemicals found in tobacco.

The U.S Food and Drug Administration (FDA) have approved five types of NRT:

    skin patches

    chewing gum

    lozenges

    nasal spray (prescription only)

    inhaler (prescription only)

If you have decided to go down the NRT route, discuss your dose with a healthcare professional before you quit smoking. Remember that while you will be more likely to quit smoking using NRT, the goal is to end your addiction to nicotine altogether, and not just to quit tobacco.

Contact your healthcare professional if you experience dizziness, weakness, nausea, vomiting, fast or irregular heartbeat, mouth problems, or skin swelling while using these products.

3. Consider non-nicotine medications

The FDA have approved two non-nicotine-containing drugs to help smokers quit. These are bupropion (Zyban) and varenicline (Chantix).

Talk to your healthcare provider if you feel that you would like to try one of these to help you to stop smoking, as you will need a prescription.

Bupropion acts on chemicals in the brain that play a role in nicotine craving and reduces cravings and symptoms of nicotine withdrawal. Bupropion is taken in tablet form for 12 weeks, but if you have successfully quit smoking in that time, you can use it for a further 3 to 6 months to reduce the risk of smoking relapse.

Varenicline interferes with the nicotine receptors in the brain, which results in reducing the pleasure that you get from tobacco use, and decreases nicotine withdrawal symptoms. Varenicline is used for 12 weeks, but again, if you have successfully kicked the habit, then you can use the drug for another 12 weeks to reduce smoking relapse risk.

Risks involved with using these drugs include behavioral changes, depressed mood, aggression, hostility, and suicidal thoughts or actions.

4. Seek behavioral support

The emotional and physical dependence you have on smoking makes it challenging to stay away from nicotine after your quit day. To quit, you need to tackle this dependence. Trying counseling services, self-help materials, and support services can help you to get through this time. As your physical symptoms get better over time, so will your emotional ones.

Combining medication – such as NRT, bupropion, and varenicline – with behavioral support has been demonstrated to increase the chances of long-term smoking cessation by up to 25 percent.

Behavioral support can range from written information and advice to group therapy or individual counseling in person, by phone, or online. Self-help materials likely increase quit rates compared with no support at all, but overall, individual counseling is the most effective behavioral support method.

5. Try alternative therapies

Some people find alternative therapies useful to help them to quit smoking, but there is currently no strong evidence that any of these will improve your chances of becoming smoke-free, and, in some cases, these methods may actually cause the person to smoke more.

Some alternative methods to help you to stop smoking might include:

    filters

    smoking deterrents

    electronic cigarettes (e-cigarettes)

    tobacco strips and sticks

    nicotine drinks, lollipops, straws, and lip balms

    hypnosis

    acupuncture

    magnet therapy

    cold laser therapy

    herbs and supplements

    yoga, mindfulness, and meditation

E-cigarettes

E-cigarettes are not supposed to be sold as a quit smoking aid, but many people who smoke view them as a method to give up the habit.

E-cigarettes are a hot research topic at the moment. Studies have found that e-cigarettes are less addictive than cigarettes, that the rise in e-cigarette use has been linked with a significant increase in smoking cessation, and that established smokers who use e-cigarettes daily are more likely to quit smoking than people who have not tried e-cigarettes.

The gains from using e-cigarettes may not be risk-free. Studies have suggested that e-cigarettes are potentially as harmful as tobacco cigarettes in causing DNA damage and are linked to an increase in arterial stiffness, blood pressure, and heart rate.

Quitting smoking requires planning and commitment – not luck. Decide on a personal plan to stop tobacco use and make a commitment to stick to it.

Weigh up all your options and decide whether you are going to join a quit-smoking class, call a quitline, go to a support meeting, seek online support or self-help guidance, or use NRTs or medications. A combination of two or more of these methods will improve your chances of becoming smoke-free.

In addition to trying out these steps, you could check out our selection of the best apps for quitting smoking.

Healthy Lifestyle

 What is a healthy lifestyle? Is it just about dieting and exercising? A lot of you would agree that when you see a person who is slim and active you call that person to be healthy. But is that person actually living a healthy lifestyle?  A healthy lifestyle consists of various elements of physical, emotional, spiritual and social well being. A healthy person is not only fit and active but also maintains proper hygiene, is joyful, thinks positive, trusts in himself/herself and is also good with stress management which further leads to inner calmness

It’s never too late to start living a healthy lifestyle, all you have to do is to start eating healthy in the form of balanced diet, start working out and be more physically active, spend some time with yourself and maintain a good hygiene. Let’s have a look at the 8 easy ways to adopt a healthy lifestyle.

1. Eat Healthy

healthy-lifestyleEating healthy does not mean that you avoid certain food and eat others. It rather means having a good proportion of all the vitamins, nutrients and minerals in your diet – which is referred to as a Balanced Diet. Your body needs a balanced diet every day to live a healthy life.

2. Drink a lot of water

Water helps in burning calories, it also helps in maintaining a proper balance of fluids in the body. Water plays an important role in promoting weight loss. It also flushes out the toxins from the body. One must at least drink 2-3 litres of water in a day.

3. Include exercise in your everyday routine

Fitness should be a part of your life as it not only keeps your weight in check but also prevents a lot of diseases such as cardiovascular diseases (strokes/ attacks), keeps blood pressure in control, prevents insomnia and many more. In a nutshell, exercising helps in prolonging your life.

4. Good sleep

A proper sleep plays an important role in your healthy lifestyle. Your body needs good sleep to repair and heal itself. One must set a proper sleep schedule which must be 6-8 hours per day in adults. In order to fight sleeplessness, avoid watching TV or engaging in any electronic gadget with a screen, 2 hours before your bedtime, have a hot shower before getting into the bed which will help relax both your body and mind; you must also avoid any sort of heavy exercises just before going to sleep.

5. Stress management

Stress is the cause of many diseases, it hampers our health both directly and indirectly. The outcome of too much stress is drinking too much, smoking and overeating. A few ways through which you can manage the stress and bring the anxiety levels down are meditation, involving yourself in exercises such as Yoga and Nirvana that help in calming your mind down, practicing deep breathing at regular intervals in a day.

6. Maintain a proper hygiene

In our entire lifetime, we come in close contact with a lot of living organisms that share a common living environment. Some of these organisms are dangerous for our health as they cause various infections. So, make sure you wash your hands before and after eating, keep your body tidy, maintain a good oral hygiene and cook your food in a clean place.

7. Avoid unhealthy habits

Some of the unhealthy habits that you should avoid to lead a healthy life are drinking too much alcohol, smoking, lack of exercise, not visiting your doctor on a regular basis for checkups, eating unhealthy foods, not taking the prescribed medicines, having unsafe sex, skipping meals. To start working on avoiding these habits first you must understand what triggers them once you have the reason start working on slowly eliminating it. Be patient and believe in yourself.

8. Train your mind and Body

Aligning our mind and body is very important and to do that you must have a vision and a goal that inspires and excites you. Don’t lose focus and keep working towards it. You should have a full control on your thoughts and make sure these thoughts are positive and help you in achieving your goal.

So what are you waiting for..? Start practicing a healthy lifestyle today.

Pineapple - everything you need to know

 Pineapple is a tropical fruit available in any grocery store and a staple in many homes around the world.

Christopher Columbus brought pineapples back to Europe after an expedition to South America. Pineapples became known as an extravagant and exotic fruit, served only at the most lavish of banquets.

However, pineapples are now common, and people are able to enjoy them in solid, dried, and juice forms.

In Central and South America, pineapple is not only valued for its sweet taste, it has been used for centuries to treat digestion problems and inflammation.

This article explores the health benefits and nutrition of pineapple, as well as providing ways to include it in the diet.

Nutrition

One cup of fresh pineapple chunks contains approximately:

82 calories

0.2 grams (g) of fat

0 g of cholesterol

2 milligrams (mg) of sodium

21.65 g of total carbohydrate (including 16 grams of sugar and 2.3 grams of fiber)

0.89 g of protein

As a percentage of your daily requirements, the same amount of fresh pineapple chunks provides:

131 percent of vitamin C

2 percent of vitamin A

2 percent of calcium

3 percent of iron

Pineapple is also a source of important vitamins and minerals, including:

thiamin

riboflavin

vitamin B-6

folate

pantothenic acid

magnesium

manganese

potassium

beta-carotene and other antioxidants

Fresh pineapple is the only known source of an enzyme called bromelain, which might play a role in a range of different health benefits.

Benefits

Eating fruits and vegetables of all types has long been associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods like pineapples decreases the risk of obesity, overall mortality, diabetes, and heart disease.

It also promotes a healthy complexion and hair, increased energy, and an overall lower weight.

The following are possible benefits of eating pineapple.

Age-related macular degeneration

In one prospective study from 2004, people who ate 3 or more servings per day of all fruits demonstrated a decreased risk and slowed progression of age-related macular degeneration.

Asthma prevention

The risks of developing asthma are lower in people who consume a high amount of certain nutrients.

One of these nutrients is beta-carotene. It is found in orange, yellow and dark green plant foods, such as pineapple, mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin, and carrots.

Some smaller studies have suggested bromelain can also contribute to reducing asthma symptoms.

Blood pressure

Increasing potassium intake by consuming high potassium fruits and vegetables can help with lowering blood pressure. According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of U.S. adults meet the daily 4,700-mg recommendation.

A high potassium intake is associated with a 20 percent decreased risk of dying from all causes.

Cancer

As an excellent source of vitamin C, a strong antioxidant, pineapples can help combat the formation of free radicals. These are linked to the development of cancer.

Older studies have shown beta-carotene to have an inverse association with the development of colon cancer in a Japanese population.

A 2004 case-control study linked beta-carotene to a protective effect on prostate cancer.

However, more recent studies have demonstrated that this may not be the case.

High fiber intake from all fruits and vegetables is associated with a lowered risk of colorectal cancer.

Diabetes

Individuals with type 1 diabetes who consume high-fiber diets tend to have lower blood glucose levels, and individuals with type 2 diabetes may have improved blood sugar, lipids, and insulin levels.

One medium pineapple provides about 13 g of fiber.

The Dietary Guidelines for Americans recommends 21 to 25 g per day for women and between 30 and 38 g per day for men.

Digestion

Pineapples, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

Pineapples are also rich in bromelain, an enzyme that helps the body digest proteins. Bromelain also reduces inflammatory immune cells, called cytokines, that damage the digestive tract lining.

The inedible stems are the most concentrated source of bromelain, which can be extracted and is readily available in supplement form.

Fertility

Antioxidant-rich diets have been shown to improve fertility. Because free radicals can damage the reproductive system, foods with high antioxidant activity like pineapples are recommended for those trying to conceive.

The antioxidants in pineapple, such as vitamin C and beta-carotene, and the vitamins and minerals copper, zinc, and folate have properties that affect both male and female fertility.

Healing and Inflammation

Some studies have shown that bromelain, primarily in the stem, can reduce swelling, bruising, healing time, and pain associated with injury and surgical intervention.

Heart health

The fiber, potassium, and vitamin C content in pineapple all promote heart health.

In one study, people who consumed 4,069 mg of potassium per day reduced the risk of death from ischemic heart disease 49 percent when compared with those who consumed less potassium.

Researchers link high potassium intakes to a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density, and reduction in the formation of kidney stones.

Skin

The antioxidant vitamin C, when eaten in its natural form or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture.

Vitamin C also plays a vital role in the formation of collagen, the support system of the skin.

Diet

Select a pineapple with a firm, plump body, without bruising, or soft spots and with green leaves at the crown.

A green outer shell does not mean the pineapple is not ripe and, contrary to popular belief, neither does the ease in which the leaves pull from the crown.

Pick pineapples at their peak ripeness. Unlike other fruits, they will not continue to ripen once picked.

Whole pineapples should be stored at room temperature, while cut pineapples should be stored in the refrigerator.

When eating canned or packaged pineapple, make sure to pick up the varieties canned in pineapple juice, not heavy syrup.

Here are a few preparation tips for including more pineapple in the diet:

Add pineapple to your favorite kebabs. Try shrimp, chicken, or steak kebabs with red onions, pineapple, and cherry tomatoes.

Make a fruit salad with strawberries, pineapple, mandarin oranges, and grapes. Top with unsweetened shredded coconut for a fresh twist.

Add some pineapple slices to your salad at lunch or dinner. Compliment the pineapple with walnuts or pecans, a crumbled cheese, and light balsamic or citrus vinaigrette dressing.

Make your own juice. Nothing tastes better than fresh fruit juice in the morning. When you make your own, you can be sure there are no added preservatives or sweeteners.

Make a fresh salsa with pineapple, mango, jalapeño, red peppers, and chipotle pepper and use as a topper for your favorite fish tacos.

There is an excellent selection of pineapple products available for purchase online, with thousands of customer reviews.

Risks

Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods should be consumed in moderation when taking beta-blockers.

Consuming too much potassium can be harmful to people whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.

Those with gastro-esophageal reflux disease (GERD) may experience an increase in symptoms, such as heartburn and regurgitation, when consuming highly acidic foods. However, individual reactions vary.

Focus on keeping the overall diet varied and adding a range of nutrients to the overall diet, rather than specific foods.

Q:

How much pineapple should I eat per day?

A:

A minimum of 5 servings of fruit and vegetables a day is recommended for overall health. Experts encourage more vegetables than fruits for weight management so this leaves room for about 2 servings a day of fruit.

In order to obtain the nutritional benefits from a varied diet, eat no more than one serving or one cup of pineapple a day. That being said, if reaching for more pineapple means you are avoiding less healthy snacks, such as processed sweets or junk food, then, by all means, eat more pineapple!