Is the juice from pineapple skin good for you?
Introduction
Pineapple is a delicious tropical fruit that is enjoyed around the world for its sweet and tangy flavor. While the juicy inner flesh of the pineapple is typically eaten, some people also use the skin and core to make a nutrient-rich juice. The skin, eyes, and core of the pineapple contain beneficial enzymes like bromelain, which has anti-inflammatory properties. Drinking pineapple skin juice provides antioxidants, vitamins, and minerals that support overall health. However, there are some potential downsides to consider as well. In this article, we’ll take a closer look at the nutrition, benefits, and drawbacks of pineapple skin juice to help you determine if it’s good for you.
Nutrition in Pineapple Skin
The skin and core of pineapple contain a unique nutritional profile compared to the flesh. Here are some of the key nutrients found in pineapple skin (1):
| Nutrient | Amount per 100g of Pineapple Skin |
|---|---|
| Vitamin C | 9.2 mg |
| Folate | 7 μg |
| Vitamin B6 | 0.112 mg |
| Magnesium | 12 mg |
| Copper | 0.078 mg |
| Manganese | 0.485 mg |
As you can see, pineapple skin contains vitamins C, B6, folate, and important minerals like magnesium, copper, and manganese. It also provides dietary fiber. The skin is especially high in bromelain, an anti-inflammatory enzyme that supports digestion and immunity.
Some key differences from the flesh are that the skin is lower in sugars but higher in certain nutrients like vitamin C, folate, copper, and manganese. It also contains more fiber.
Potential Benefits of Pineapple Skin Juice
Drinking juice made from pineapple skin offers some potential health benefits, primarily due to its unique nutrient and enzyme composition.
Supports Digestion
Pineapple skin is an excellent source of bromelain, an enzyme with anti-inflammatory properties. Bromelain helps break down proteins and reduces gut inflammation, which can aid digestion (2). Consuming bromelain from pineapple skin juice may help reduce digestive issues like bloating, gas, diarrhea, and constipation in some people.
Boosts Immunity
The vitamin C, vitamin B6, and manganese in pineapple skin juice support a healthy, well-functioning immune system (3). Vitamin C acts as an antioxidant to reduce oxidative stress that can damage immune cells. Manganese also helps optimize immune cell function.
Eases Inflammation
Chronic inflammation is linked to numerous diseases. The bromelain in pineapple skin has natural anti-inflammatory abilities that may help reduce inflammation in the body (4). Research shows bromelain can help inflammatory conditions like arthritis, sinusitis, and even injury recovery.
Supports Wound Healing
Some early research indicates that bromelain from pineapple may accelerate wound healing. In one study, applying bromelain enzymes topically helped heal burns without scarring (5). More research is still needed, but drinking pineapple skin juice could aid wound healing from the inside out.
Provides Antioxidants
Pineapple skin contains antioxidants like vitamin C, polyphenols, and flavonoids that help neutralize free radicals and oxidative stress in the body (6). This helps reduce cellular damage and lower risk of chronic diseases linked to inflammation and oxidative damage.
Potential Downsides of Pineapple Skin Juice
While pineapple skin juice has some benefits, there are also some potential downsides to keep in mind:
May Cause Digestive Issues
Although bromelain from pineapple skin can aid digestion, consuming too much may also cause digestive problems in some people, especially those with sensitive stomachs. Effects like nausea, vomiting, diarrhea, and stomach pain have been reported (7). Start with a small amount and discontinue use if any side effects develop.
Contains High Amounts of Bromelain
The high bromelain content of pineapple skin can interact with certain medications like antibiotics and blood thinners. Bromelain also decreases platelet aggregation, so it could increase bleeding risk (8). Check with your healthcare provider before drinking pineapple skin juice if you take any medications or have a bleeding disorder.
High in Natural Sugars
While pineapple skin is lower in sugar than the flesh, it still contains natural sugars that can affect blood sugar levels. People with diabetes or prediabetes should be mindful of portion sizes and monitor blood sugar closely when drinking this juice (9).
May Cause Allergic Reactions
Some people may be allergic to bromelain or pineapple. In rare cases, pineapple skin juice could trigger an allergic reaction with symptoms like itching, hives, swelling, and tingling or numbness around the mouth (10). Discontinue use if any allergy symptoms develop.
Contains Pesticide Residues
Pineapples are on the EWG’s Dirty Dozen list of most pesticide-contaminated produce. The skin can accumulate higher levels of pesticides than the flesh (11). Consider buying organic pineapple if you plan to juice the skin to lower pesticide exposure. Thoroughly washing the skin can also help reduce residues.
How to Make Pineapple Skin Juice
It’s easy to make nutrient-dense juice using pineapple skins and core at home with just a few simple steps:
Ingredients
– 1 pineapple crown (skin and inner core)
– 2 apples, cored
– 1 inch fresh turmeric root (optional)
– 1 inch fresh ginger root (optional)
– Juice of 1 lemon or lime
– Water
Instructions
1. Cut the crown off the pineapple and slice into chunks. Be sure to trim off any brown “eyes”.
2. Wash the pineapple crown thoroughly along with the apples.
3. Add pineapple crown chunks, apples, turmeric and ginger (if using) into a blender. Add a squeeze of lemon or lime juice.
4. Fill blender halfway with filtered water. Blend on high until smooth and creamy, adding more water as needed if too thick.
5. Pour juice through a mesh strainer or cheesecloth to remove pulp and foam. Add more water if desired to dilute the flavor.
6. Enjoy pineapple skin juice immediately. Store any leftovers in an airtight container in the fridge for up to 2 days.
This simple juice takes advantage of often wasted pineapple skin and core for a tangy, tropical drink packed with nutrients and enzymes. Turmeric, ginger, and lemon add anti-inflammatory benefits and flavor.
Conclusion
Pineapple skin juice contains a unique set of nutrients and beneficial enzymes that can support digestion, immunity, inflammation, and antioxidant status. However, high amounts of bromelain, sugars, and pesticides in the skin require some precautions. Overall, incorporating a small amount of pineapple skin juice a few times per week can add valuable nutrition from parts of the fruit that are typically discarded. But as with any new food, it’s best to start slowly and stop drinking it if you experience any adverse effects.