Pineapple: Health Benefits, Risks & Nutrition Facts 	Spiny on the outside sweet on the inside pineapples are one fantastic fruit. These tropical treats are a great way to get important dietary fiber bromelain (an enzyme) manganese copper and vitamin C. For all its sweetness one cup of pineapple chunks contains only 82 calories. Pineapples are also fat- and cholesterol-free and low in sodium. Not surprisingly they do contain sugar with 16 grams per cup.	Pineapples are members of the bromeliad family and one of the few bromeliads to produce edible fruit. The fruit is actually made of many individual flowers whose fruitlets fuse together around a central core. Each pineapple scale is an individual fruitlet.	Pineapples   nutritional benefits are as fascinating as their anatomy. The fruit  s wide-ranging benefits include immune system support protein digestion and bone strength. It can even help relieve symptoms of the common cold. In addition to the vitamins and minerals listed above pineapples also contain smaller amounts of B vitamins calcium zinc vitamin A and beta-carotene.    	The nutritional profile for canned pineapple is different from raw pineapple. Canned pineapple is much higher in calories (198 per cup) and sugars due to its syrup. It also contains fewer vitamins and minerals. If you do opt for canned pineapple try to get it with no added sugar or look for a variety that is canned in fruit juice instead of syrup.	Here are the nutrition facts for pineapple according to the U.S. Food and Drug Administration which regulates food labeling through the National Labeling and Education Act:					Nutrition Facts					Serving size:					2 slices 3 diameter					3/4 thick					(4 oz / 112 g)					Calories 50					    Calories from Fat 0					*Percent Daily Values (%DV) are based on a 2000 calorie diet.	  	Immune system support	Nothing is more associated with immunity than vitamin C and pineapple contains over 100 percent of the daily recommended value for women and 88 percent of it for men. Plus vitamin C also functions as the body  s primary water-soluble antioxidant that fights against free radicals. This makes vitamin C a helpful fighter against problems like heart disease atherosclerosis and even joint pain.	Bone strength	Pineapple can help you keep standing tall and strong. The fruit contains nearly 75 percent of the daily recommended value of the mineral manganese which is essential in developing strong bones and connective tissue. This makes pineapple an especially good option for older adults whose bones are becoming brittle with age.	Digestion	Like many other fruits and vegetables pineapple contains dietary fiber which is essential in keeping you regular. But unlike many other fruits and veggies pineapple contains significant amounts of bromelain an enzyme that breaks down protein helping digestion.	Anti-Inflammatory benefits	Bromelain has also been shown to have anti-inflammatory properties which can help with joint pain and swelling. Excessive inflammation is linked to a variety of ailments including cancer and some nutritionists suggest that bromelain supplements may be helpful in prevention. Studies have not been done to determine if bromelain in pineapple form results in these same benefits.	Blood clot reduction	Bromelain can help prevent blood clots from forming making pineapple a good snack for frequent fliers and others at risk for blood clots.	Common cold	In addition to having lots of vitamin C pineapple  s bromelain can help reduce mucus in the throat. So if your cold has you coughing try some pineapple chunks. Those with allergies may want to consider incorporating pineapple into their diets more regularly to reduce sinus mucus long term.	Excessive consumption of pineapple may cause swelling or tenderness on your lips tongue or inner cheeks. This is because bromelain also has meat-tenderizing properties. The condition should cease within a few hours but if it does not or if you experience a rash hives or breathing difficulties you should seek a medical help immediately. You could have a pineapple allergy.	Extremely high amounts of vitamin C can lead to problems like diarrhea nausea abdominal pain heartburn vomiting headaches and insomnia. Additionally extremely high amounts of bromelain can cause skin rashes vomiting diarrhea and excessive menstrual bleeding. Bromelain can also interact with some medications. Those taking antibiotics anticoagulants blood thinners anticonvulsants barbiturates benzodiazepines insomnia drugs and tricyclic antidepressants should be careful not to eat too much pineapple.	Eating unripe pineapple or drinking unripe pineapple juice is dangerous. In this state it is toxic to humans and can lead to severe diarrhea and vomiting. Eating a great deal of pineapple cores can also cause fiber balls to form in the digestive tract.