Pineapples are a delicious and nutritious tropical fruit enjoyed around the world. While the juicy flesh is the most coveted part, the skin and core also offer unique benefits. Some proponents claim that boiling pineapple skins produces a nutrient-rich juice worth drinking.
The Potential Benefits of Pineapple Skin
The skin of a pineapple is rich in nutrients like vitamins, minerals and antioxidants. Some of the key nutrients found in pineapple skin include:
- Vitamin C: Pineapple skin contains nearly as much vitamin C as the flesh. This important antioxidant supports immune function.
- Fiber: The skin is an excellent source of fiber. Fiber promotes healthy digestion and may lower cholesterol.
- Bromelain: This group of digestive enzymes has anti-inflammatory properties. It may also aid digestion.
- Vitamin B6: This B vitamin plays a role in over 140 enzymatic reactions in the body and supports nerve signaling.
- Manganese: This essential mineral acts as a cofactor for important enzymes. It’s vital for bone health and wound healing.
- Copper: Necessary for energy production, nerve function and collagen formation. It also has antioxidant effects.
This impressive lineup of nutrients has generated interest in pineapple skin as a functional food. However, research is still limited on the potential health benefits of consuming it.
Is It Safe to Eat Pineapple Skin?
Pineapple skin has a tough, prickly texture. The spiky texture comes from harmless insoluble fiber. While you can technically eat pineapple skin raw, it may be difficult to chew or digest.
To soften the texture, some people prefer cooking the skin before eating it. Boiling is one simple cooking method.
That said, there are some safety concerns to consider with eating pineapple skin:
- Pesticide residues: Pineapples are on the EWG’s Dirty Dozen list due to high pesticide residues. Washing well and peeling can reduce exposure.
- Fiber content: The high fiber content may cause gas, bloating or diarrhea when consumed in large amounts.
- Bromelain: This enzyme may cause irritation in sensitive individuals, especially when raw.
- Mouth injuries: The spiky texture could potentially cause damage to tissues in the mouth if you eat it raw.
Overall, consuming a small amount of cooked pineapple skin appears safe for most people. Those with digestive issues may want to exercise caution.
How to Safely Boil Pineapple Skin
Here are some tips for safely boiling pineapple skin to make juice:
- Wash thoroughly. Use a brush or vegetable wash to remove dirt and residues.
- Remove eyes and ends. Cut off any bruised or damaged parts.
- Peel if desired. Peeling will reduce fiber content but creates a smoother texture.
- Cut into chunks. This makes it easier to boil and blend.
- Boil in water for 15–20 minutes until soft. Adding a bit of lemon juice to the water can enhance flavor.
- Drain, reserving the cooking liquid, and let cool slightly.
- Blend along with cooking liquid until smooth. Strain if desired.
- Drink immediately or refrigerate up to 3–4 days.
This easy boiling method helps break down the tough skin and release beneficial nutrients into the cooking water. The resulting juice will contain water-soluble vitamins and plant compounds from the skin.
Nutrition Content of Boiled Pineapple Skin Juice
Very little research has examined the nutrition content of boiled pineapple skins. However, we can estimate the concentrations of some key nutrients based on pineapple skin composition:
| Nutrient | Per 1 cup (237 ml) boiled pineapple skin juice |
|---|---|
| Calories | 83 |
| Total Carbohydrate | 21 g |
| Sugars | 12 g |
| Fiber | 2 g |
| Vitamin C | 27 mg (30% DV) |
| Manganese | 0.9 mg (39% DV) |
| Copper | 0.2 mg (11% DV) |
Based on this estimated nutrient profile, boiled pineapple skin juice is low in calories but provides a good amount of vitamin C and manganese.
Keep in mind that actual nutrient levels can vary based on factors like ripeness of the pineapple, cooking time, and straining. Juice made from skin and core may be higher in fiber and bromelain compared to juice from just the skin.
Potential Health Benefits
Due to its nutrient density, boiled pineapple skin juice may offer several health benefits. However, human studies are lacking.
May Improve Immune Function
Pineapple skin is rich in vitamin C, providing over 25% of the Reference Daily Intake (RDI) per cup. Vitamin C supports immune cell function and acts as an antioxidant.
One test-tube study found that extracts from pineapple skin exhibited antioxidant activity and boosted the activity of white blood cells (1). More research is needed to confirm if boiled pineapple skin juice confers similar immune-supporting effects.
Could Reduce Inflammation
Pineapple skin contains bromelain, a mixture of enzymes with anti-inflammatory properties. Bromelain may help reduce swelling, bruising, healing time and pain after surgery (2).
Boiling likely decreases bromelain activity somewhat, but some enzymes remain active. Drinking boiled pineapple skin juice could potentially aid inflammatory conditions, but human research is lacking.
May Promote Digestive Health
Fiber is abundant in pineapple skin — around 2 grams per cup of boiled juice. Getting more fiber in your diet promotes regularity and optimal digestion.
Test-tube studies also show that bromelain in pineapple skin assists in protein digestion (3). The bromelain content of boiled juice may help improve protein absorption.
Could Strengthen Bones
Manganese is a trace mineral found in high amounts in pineapple skin. Consuming boiled pineapple skin juice provides around 35% of the daily value per cup.
Manganese is essential for bone health. Getting adequate manganese works with calcium to support bone mineral density in animal models (4).
Downsides of Drinking Pineapple Skin Juice
While pineapple skin juice provides benefits, there are some downsides to consider:
- May cause digestive issues: Due to its high fiber and bromelain content, consuming large amounts may promote diarrhea or stomach pain in sensitive people.
- Contains natural sugars: Boiling extracts sugars from the skin, resulting in around 12 grams of sugar per cup. People with diabetes should moderate intake.
- Less research: Pineapple flesh and juice have been more widely studied. Less is known about the unique benefits and safety of boiled skin juice.
- Time-consuming: Preparing homemade pineapple skin juice takes significantly more time and effort than juicing the flesh or buying ready-made juice.
How to Incorporate Pineapple Skin into Your Diet
Aside from drinking boiled juice, here are some other ways to eat pineapple skin:
Add to Smoothies
For a fiber and antioxidant boost, add some boiled pineapple skin to your favorite smoothies along with the fruit.
Make Pineapple Vinegar
Fermenting and pickling the skin can reduce the tough texture. Use as you would apple cider vinegar.
Blend into Hummus
For an enzyme kick, blend boiled skins into hummus or guacamole dips.
Use in Marinades and Sauces
Puree into plum sauce, barbecue sauce or Thai curry paste for a tropical flair.
Bake into Muffins or Bread
Dried, boiled pineapple skins can be minced and added to baked goods like zucchini bread or banana muffins.
Candy Pineapple Peels
Boil skins in a sugar syrup and coat in sugar for a chewy, sweet treat.
Conclusion
Pineapple skin is rich in fiber, enzymes, vitamins and minerals. Boiling helps soften the tough texture and release nutrients into a drinkable juice.
In moderation, drinking homemade pineapple skin juice likely offers benefits like added vitamin C, manganese and antioxidants. However, more research directly on boiled skin preparations is needed.
While juice made from the flesh and core provides more bromelain, the skin still contains decent amounts. Those with inflammatory conditions may want to try small amounts of boiled pineapple skin juice to potentially aid digestion and reduce swelling.
Just keep in mind that excess intake could cause digestive upset for some. Additionally, pregnant women should exercise caution with bromelain-containing foods.
For minimal effort, the flesh and ready-made juices provide plenty of nutrients on their own. But using the skins can reduce food waste while adding interesting texture and nutrition to your diet.
