Pineapple a great choice for improving your performance

Everybody is familiar with pineapple, but are you aware that the pineapple is a powerhouse of goodness?


Nutritional Information for 100 grams of Pineapple


Proximates

Water - 86.500 gram
Energy - 49 kcal
Energy - 205 kj
Protein - 0.390 gram
Total lipid (fat) - 0.430 gram
Carbohydrate, by difference - 12.390 gram
Fiber, total dietary - 1.200 gram


Minerals

Calcium, Ca - 7 mg
Iron, Fe - 0.370 mg
Magnesium, Mg - 14 mg
Phosphorus, P - 7 mg
Potassium, K - 113 mg
Sodium, Na - 1 mg
Zinc, Zn - 0.080 mg
Copper, Cu - 0.110 mg
Manganese, Mn - 1.649 mg
Selenium, Se - 0.600 mcg


Vitamins

Vitamin C, ascorbic acid - 15.400 mg
Thiamin - 0.092 mg
Riboflavin - 0.036 mg
Niacin - 0.420 mg
Pantothenic acid - 0.160 mg
Vitamin B-6 - 0.087 mg
Folate - 10.600 mcg
Vitamin A, IU - 23 IU
Vitamin A, RE - 2 mcg_RE


As we can see from the above chart, the pineapple has high quantities of vitamin c, potassium and magnesium. These vitamins and minerals are very important to our bodies. They are not only necessary to maintain good general health but can also be used to our advantage in the athletic arena as ell.


Vitamin c has the following functions:

* It aids the immune system.
* It is vital to the production of collagen, which is involved in the building and health of cartilage, joints, skin, connective tissue and blood vessels.
* It helps protect the fat-soluble vitamins A and E as well as fatty acids from oxidation.
* It aids in neutralizing pollutants.

Recommended daily intake of vitamin c is between 60 - 90 mg


Potassium is another important mineral found in pineapple. Its functions include:

* Carbohydrate and protein metabolism
* Stabilization of body fluids

Potassium is one of the three electrolytes in the blood; the other two are sodium and chloride. These electrolytes help to regulate all cell functions. Potassium helps athletes maintain high energy during performance and helps to prevent muscle cramps. A recommendation of 1,600 to 3,500 milligrams (mg) per day has been established. Athletes involved in prolonged, hard exercise may require up to 6,000 mg of potassium.


Pineapple is also a good source of magnesium, which is essential for many body function:

* Transmissions of nerve impulses
* Regulation of heart rhythm
* Metabolism
* Muscle contraction

The recommended daily intake for magnesium is 300-450 mg per day.


The pineapple also contains an enzyme called bromelain that assists in the breakdown of protein.

Bromelain is very useful to not only those who are looking to improve physical performance, but is also useful to those who have injuries or who wish to reduce general aches and pains or swelling.


In a 1995 German study, 59 people with strains and torn ligaments were given bromelain for one to three weeks; researchers found that the supplement caused a significant reduction in swelling, tenderness, and pain, both at rest and during movement. The results were comparable to those of people taking painkillers such as aspirin. Bromelain also has an anti-inflammatory effect on the muscles and can help excess fluid drain from the site of a muscle injury.


Bromelain also aids in digestion. Eating two slices of pineapple for desert can aid digestion.


You may be wondering how many pineapples you will need to eat a day to partake of pineapples health benefits! The answer is about a quarter of a pineapple or two one inch slices a day. Fresh pineapple is far better than canned though because the canning process depletes about a third of the bromelain.


I have listed a few yummy pineapple recipes below that are simple to make. Remember, fresh pineapple is preferred due to its richer nutrient and enzyme content. When choosing a pineapple make sure that you can smell the sweet aroma of the pineapple and make sure that it is free from bruises and soft spots.


Pineapple Salsa
Pineapple Salad

!/4 fresh pineapple

!/2 papaya

4 strawberries

1 banana

1 tsp salt

1 tsp raw sugar

Cut all of the fruits and place ina bowl, sprinkle with salt and sugar and a squeeze of lime if you like, mix and serve


Juicing with Pineapple

Pineapples can be juiced by themselves or in combination with other fruits

Orange and pineapple combine well as do strawberry pineapple and papaya pineapple, be creative and create a new pineapple combo everyday?