October 1, 2020

Healthier Eating and Living: Add Fresh Pineapple to Your Diet!


Healthier Eating and Living

Fresh pineapple is a fruit that tends to be forgotten in the produce department, replaced instead for canned pineapple.  Maybe it’s that people don’t know how to judge for ripeness, or think you need a fancy pineapple corer to prepare the fruit?

Well, you don’t need a fancy pineapple corer to prepare the fruit.  A large, sharp knife is all you need to peel the skin, slice the pineapple pieces, and trim out the small round core.  And the pineapple skin, core, and top make excellent compost ingredients! 

As far as ripeness is concerned, fresh pineapple is ripe when the skin starts to turn a bit yellow.  So, if you are going to prepare your fresh pineapple within a day or so, select a pineapple that has some yellow coloring on the skin.  Otherwise, you’re fine to select a fresh pineapple that has more green on the skin.  Keep it on the counter at room temperature, and it will continue to ripen.  Plus, it looks pretty on display and smells heavenly!  Here is a fresh pineapple I recently purchased, a Del Monte Gold grown in Costa Rica.  It will provide a lot of fresh pineapple for $5.99!  Fresh pineapple is so delicious eaten fresh, and in cooking and baking.  After you prepare the pineapple, keep it in a covered container in the refrigerator, and enjoy!

Just prepared fresh pineapple.  Yum!

Pineapple Nutrition

Not only is fresh pineapple beyond delicious, it is packed full of nutrition and health benefits!  Here are pineapple nutrition details and health benefits from healthline.com.

One cup (5.8 ounces or 165 grams) of pineapple chunks contains the following:
  • Calories: 82.5
  • Fat: 1.7 grams
  • Protein: 1 gram
  • Carbs: 21.6 grams
  • Fiber: 2.3 grams
  • Vitamin C: 131% of the RDI (Recommended Daily Intake, or Allowance)
  • Manganese: 76% of the RDI
  • Vitamin B6: 9% of the RDI
  • Copper: 9% of the RDI
  • Thiamin: 9% of the RDI
  • Folate: 7% of the RDI
  • Potassium: 5% of the RDI
  • Magnesium: 5% of the RDI
  • Niacin: 4% of the RDI
  • Pantothenic acid: 4% of the RDI
  • Riboflavin: 3% of the RDI
  • Iron: 3% of the RDI
As you can see, Pineapple is loaded with Vitamin C and Manganese.  You're most likely familiar with the health benefits of Vitamin C, but perhaps not Manganese.  Manganese is an essential trace element.  According to the National Institute of Health:
"Manganese is an essential trace element that is naturally present in many foods and available as a dietary supplement. Manganese is a cofactor for many enzymes, including manganese superoxide dismutase, arginase, and pyruvate carboxylase. Through the action of these enzymes, manganese is involved in amino acid, cholesterol, glucose, and carbohydrate metabolism; reactive oxygen species scavenging; bone formation; reproduction; and immune response. Manganese also plays a role in blood clotting and hemostasis in conjunction with vitamin K."
Pretty cool, huh?!

Pineapple is loaded with healthy antioxidants, which help fight off sickness and disease.  Pineapple also contains the digestive enzyme bromelain, which helps overall digestion by breaking down proteins.  Bromelain also has anti-inflammatory properties, which may help ease painful inflammation and arthritis. 

So the next time you are shopping for produce, don’t forget to pick up a fresh pineapple.  You’ll be glad you did!

Mary Rae Fouts, EA . Fouts Financial Group

Mary Rae Fouts, EA provides Tax Services, Insurance Consulting Services, and Expert Witness Services to clients who typically have technical or complex concerns.  For more information visit FoutsFinancialGroup.com.  And remember ... Don't just stay positive, be positive!

Mary Rae Fouts