How to harness the healthy power of pineapple

Besides being a sweet addition to pizza and piña coladas, pineapples might actually protect you from a vast amount of health conditions. Learn how to buy and prepare pineapples to get the most out of this fabulous fruit.

• 250 grams (one cup) of fresh pineapple chunks contain only 75 calories
• 250 grams (one cup) of fresh pineapple chunks contain 25 milligrams of vitamin C
• 250 grams (one cup) of fresh pineapple chunks offer useful amounts of other nutrients, including 0.17 milligrams of thiamine, 16 micrograms of folate, 0.15 milligrams of vitamin B6, 0.6 milligrams of iron, and 2.6 milligrams of manganese
• Pineapple is high in soluble fibre, which helps in controlling high blood cholesterol
• Pineapple is a good source of ferulic acid, a plant chemical that helps prevent the formation of cancer-causing substances
• Pineapples contain bromelain, an anti-inflammatory enzyme. Preliminary research suggests that it may reduce the risk of blood clots, thereby lowering the risk for heart attack and stroke. This is difficult to explain, since bromelain is a protein and such proteins are readily broken down in the digestive tract
• Topically applied, bromelain may help control tissue swelling and inflammation associated with arthritis, strains, and sprains, but it can also cause skin irritation or allergic dermatitis in susceptible people

Native to South America, pineapples are now grown in tropical areas worldwide. They are available in frozen and dried forms, but the majority of the crop is reserved for canned varieties, juices or fresh fruit.

Although pineapples are available year-round, their peak season takes place during June and July. After picking, a pineapple will not ripen ­further. When buying a pineapple, look for:

• one that exudes a fragrant odour
• one with light yellow or white flesh
• one that is free of brown patches that indicate spoilage
• whole pineapples that seem dense and heavy for their size
• whole pineapples with green leaves

Fresh pineapple is a natural meat and poultry tenderizer when it is added to stews or marinades. If pineapple is to be used in a gelatin mold, however, the fruit should be canned or boiled beforehand in order to deactivate the bromelain; otherwise, the gelatin (a form of protein) will not set properly and will become soupy.

The sweet and tangy flavour makes fresh pineapple a delicious choice; it can be added to fruit salads and grilled or baked with sea-food, ham, poultry or other meats. As pineapple is cooked, its texture softens due to the breakdown of cellulose, a type of fibre in its walls.

• Canning does not significantly lower pine­apple's vitamin C; 250 grams (a cup) of juice-packed fruit retains all of its vitamin C, while 250 millilitres (a cup) packed in heavy syrup provides about 20 milligrams
• Canning heats the fruit enough to destroy its bromelain, so such products can be used to make gelatin-type desserts
• Pineapple is often canned in syrup, which can add calories. 250 grams (one cup) of juice-packed chunks contains 150 calories, compared to 200 in 250 millilitres (a cup) packed in heavy syrup

For a sweet treat that's as good for you as it is good tasting, pineapples are a healthy contender. Try adding them to your diet (or increasing your consumption) to enjoy their many benefits.