pineapple to burn fat:
Pineapple juice helps to enhance the lipid analysis process , thus reducing the risk of obesity , the severity of cardiovascular diseases, and relieving dyslipidemia, which is the presence of abnormal amounts of lipids in the blood, according to a study conducted on mice, which was published In the Journal of Food Science and Biotechnology in 2018, researchers believe that the bromelain enzyme content in pineapple is the reason behind these health benefits, but more studies in humans are still needed to confirm these findings, [1] [2] and it is It is worth noting that pineapple is a low-calorie fruit rich in dietary fiber., which contribute to enhancing the feeling of satiety; Thus, reducing the amounts of food eaten and losing weight, and in general, it is worth noting that regardless of the type of food eaten, the main rule in losing weight is to eat fewer calories than those consumed by the body. [3]
Other fruits for weight loss
Here are some fruits that can help you lose weight:
Grapefruit: A study published in the Journal of Medicinal Food in 2006, in which 91 obese people participated, ate half a fresh grapefruit three times a day before each meal, and the results of the study showed that they lost 1.6 kilograms of their weight during a period of 12 A week, while people who did not eat it lost only 0.3 kg, and she also indicated that eating fresh grapefruit helps improve insulin resistance , [4] and the vitamin C in this fruit contributes to strengthening the body's immunity. [5]
Apples: Apples are a low- calorie fruit , as a medium-sized apple contains only 95 calories, and about 86% is water; As eating foods rich in water helps to enhance the feeling of satiety and reduce calorie consumption, and in a study published in Nutrition in 2003, it included 411 women between the ages of 30-50 years, it was found that women who eat fruits, including apples, had weight loss. more than those who did not take it; Where they lost an average of 1.22 kilograms during 12 weeks, and in addition, eating apples contributed to reducing the levels of triglycerides and total cholesterol in the blood. [6] [7]
Blueberries: A study conducted on mice, and published in the Journal of Agricultural and Food Chemistry in 2010 showed that eating blueberry juice was associated with a decrease in the level of the hormone leptin, known as the hunger hormone, [8] where researchers indicated that the antioxidants present In this fruit, it contributes to changing the way sugars are stored and used in the body for energy, thus reducing the risk of heart disease and diabetes . [9]
Maracuya fruit: (English: Passion Fruit) where the fiber in this fruit helps improve digestion, and increase the feeling of satiety for a longer time after meals, so it is recommended to eat it to help lose weight, [10] A study published in the Nutrients magazine in 2017 showed that The picatannol in the maracao fruit helps improve insulin sensitivity, blood pressure, and heart rate in overweight men. [11]
Kiwi: Kiwi is characterized by low calories, and contains large amounts of dietary fiber, as two kiwis contain about 8 grams of fiber and approximately 80 calories only, and it is known that eating foods rich in fiber can help lose weight; This is because it contributes to increasing the feeling of satiety after meals, and in addition to this, this type of fruit has a low glycemic index , and therefore eating it does not cause blood sugar levels to rise significantly, as it can be added to a balanced diet to help lose weight, [ 12]In a study published in the Journal of Food and Chemical Toxicology in 2019 on rats, which were divided into groups and each group was given a varying percentage of kiwi seed oil for 12 weeks, a significant decrease in weight and blood sugar was observed in rats that were given greater amounts of the oil. [13]
Bananas: There are many rumors that made many people prefer to avoid bananas because they believe that it causes weight gain. This is due to the fact that it contains a large amount of carbohydrates ; As one cup of banana slices contains about 135 calories, but it can help to feel full, and thus reduce the amounts of food eaten, and it is worth noting that there is not enough scientific evidence to prove the role of bananas in weight gain or loss, and there is still More research is needed to know its role in weight control. [14]
Avocado: Although it contains large amounts of fat, However, it is considered a monounsaturated fat, which can help in losing weight, and it also contains large amounts of dietary fiber; As 100 grams of avocado contains 7 grams of fiber, a small study published in Nutrition in 2013, which was conducted on 26 overweight adults, showed that eating half an avocado during lunch reduces hunger by about 28% compared to not eating it, [15] [16] but on the other hand, a study published in Nutrition in 2005 showed that eating avocado does not affect weight control. [17]
Nutritional value of pineapple
The following table shows the nutrients contained in 100 grams of fresh pineapple: [18]
nutritional element Nutritional value
water 86 ml
Calories 50 calories
Protein 0.54 g
Fats 0.12 g
carbohydrates 13.12 grams
Dietary fiber 1.4 g
Calcium 13 milligrams
Iron 0.29 milligrams
magnesium 12 milligrams
phosphorous 8 milligrams
potassium 109 milligrams
Sodium 1 milligram
zinc 0.12 milligrams
copper 0.11 milligrams
manganese 0.927 milligrams
selenium 0.1 µg
vitamin C 47.8 milligrams
Vitamin B1 0.079 milligrams
Vitamin B2 0.032 milligrams
Vitamin B3 0.5 milligram
Vitamin B5 0.213 milligrams
Vitamin B6 0.112 milligrams
folate 18 micrograms
Vitamin E 0.02 milligrams
Vitamin K 0.7 mcg
Vitamin A 58 IU
Some general benefits of pineapple
Pineapple provides many health benefits to the body, including the following:
Rich in Manganese and Vitamin C: Pineapple is a rich source of manganese; It is a natural mineral that has antioxidant properties, is involved in the growth process, and maintains the health of metabolic processes , and one cup of pineapple provides 131% of the recommended daily amount of vitamin C, which plays an important role in maintaining the health of the immune system, and helping on the absorption of iron from foods. [19]
Contains antioxidants: one study published in the journal Molecules in 2014, indicated that pineapple contains large amounts of antioxidants such as flavonoids and phenolic acid, and these compounds contribute to protecting the body from oxidative stress that can lead to many diseases, Or chronic infections, or a weak immune system. [19] [20]
It contains bromelain enzymes: they are digestive enzymes similar to the effect of protease enzymes that help break down protein into the amino acids it is composed of, which contributes to facilitating their absorption in the small intestine, [2] It is also believed that the bromelain enzyme can reduce inflammation and swelling. The nose, and contributes to the healing of wounds and burns, [21] In addition, eating pineapple may be beneficial for people with pancreatic insufficiency; In this case, the pancreas cannot produce sufficient amounts of digestive enzymes. [19] It is worth noting that pineapple is the only source of the bromelain enzyme, which is also used in the pharmaceutical industry and meat tenderization, [22] but this enzyme may, in some rare cases, cause diarrhea, nausea, and vomiting,Skin rashes , increased menstrual flow. [23]
An overview of the pineapple
The pineapple fruit (English: Pineapple) is scientifically known as Ananas Comosus, and it is a tropical fruit common in all countries of the world, and its origin is in South America, and it is one of the fruits rich in nutrients and antioxidants, in addition to containing enzymes that may contribute to reducing inflammation and some diseases. , It also helps to enhance the body's immunity , and speed up recovery after surgical operations, [19] and the pineapple fruit is one of the perennial plants with a single cotyledon, as the size of the plant reaches approximately 1-2 meters in length and width, its leaves are spiral arrangement bearing flowers that produce Edible fruits on their ends, and is the third most productive type of fruit in the world after bananas and citrus fruits. [24]It is worth noting that consuming pineapple juice made from the immature fruit may lead to some side effects such as severe vomiting, and eating large quantities of pineapple may cause swelling in the mouth and cheeks.
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