5 Benefits Of Pineapple Water And How To Make It

Fruit infused water

You may have heard of pineapple water, a refreshing drink that is not only deliciously sweet, but can also be a great option for people who just don’t like the taste of plain water.

After all, a large percentage of the human body is made up of water – and drinking enough is important for your body to function properly.

Plus, pineapple water is a low-calorie, low-sugar, and natural alternative to sugary drinks like soda or juice, notes Nicole Stefanow, RDN, a dietitian in the New York City area.

Pineapple water, or Agua de Piña, is a traditional Mexican agua fresca, or fruit-infused drink made with sugar. However, many of the currently trending versions contain no added sugars.

Nutritionists across the country are cheering for it. “I make it for myself several times a week,” adds Arielle “Dani” Lebovitz, RDN, a dietitian in Franklin, Tennessee.

Here’s what you need to know if you want to try pineapple water, including what it is, how to make it, and more.

What is pineapple water?

So… what exactly is pineapple water? Is it literal? only pineapple pieces soaked in water?

There are two common ways to make pineapple water. The most popular version infuses water with fresh pineapple chunks, and the other version mixes fresh-cut pineapple with water and strain the pulp, Lebovitz says.

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Making pineapple water?

To make the infused kind, start by choosing a ripe pineapple, which will offer more sweetness.

“Find the fruit with the sweetest scent first,” Stefanow says. “Second, pull a leaf from the crown. If it comes off easily, that’s a telltale sign that the pineapple is ready to be cut.”

Then cut some pineapple into pieces and let it soak in water. The longer you let it steep, the more flavor you get. And, of course, add ice if desired.

Consider opting for this basic recipe: a chopped pineapple, a quart of water, and a quart of ice.

Nutritional Profile of Pineapple Water

Here’s the nutritional profile — including Daily Values ​​(DVs) — for pineapple water made with one chopped pineapple, one gallon of water, and one gallon of ice. This recipe serves a dozen, and the nutritional information assumes you’re eating the pineapple chunks.

calories: 40

Fat: 0 grams (0 percent RDA)

Saturated fat: 0 grams (0 percent RDA)

Sodium: 20 milligrams (1 percent RDA)

Carbohydrates: 10 grams (4 percent DV)

Fiber: 1 gram (4 percent DV)

Sugar: 7 grams

Egg white: 0 grams (0 percent RDA)

Vitamin C: 36 grams (40 percent RDI)

Manganese: 1 milligram (43 percent DV)

Benefits of pineapple water

Yes, there are benefits of pineapple water.

Keep in mind, however, that when fruit is lightly poured into water, a relatively low amount of nutrients are transferred to the drink, according to Stefanow.

But you can change this! Instead of draining the pineapple, add whole chunks to your glass. Sip your water, then eat the fruit — just like you would with sangria.

There isn’t much published research solely on pineapple water, but here’s what is known about its potential benefits.

It hydrates

“The main health benefit of pineapple water is that it provides hydration, which is vital for our bodies to function properly,” Stefanow says.

The average American adult drinks less than five cups of water a day, according to the Centers for Disease Control and Prevention. This is much less than the recommended intake of 15.5 cups for men and 11.5 cups per day. So Americans can use all the help they need to get their daily amount of water.

“Adding a sweet taste like pineapple to water can make drinking water more appealing and palatable to someone who may not be meeting their hydration needs with just plain water,” Stefanow adds.

That is why some people also like lemon water or lime water.

It helps immunity

“Besides being a refreshing and hydrating alternative to plain water, pineapple water can also provide a small immunity boost,” Stefanow says.

“Pineapple is a great source of vitamin C and manganese, both of which play important roles in immune function.”

Indeed, per cup of pineapple you get 79 milligrams of vitamin C. This is 88 percent of the DV for vitamin C and 67 percent of the DV for manganese.

It helps reduce inflammation

Pineapple contains bromelain, a group of enzymes. “Drinking pineapple water can help people with chronic inflammation because bromelain is water-soluble and known to have anti-inflammatory effects in the body,” says Lebovitz.

Bromelain also offers other anti-inflammatory benefits. “Research suggests that bromelain may even reduce nasal inflammation in people suffering from acute sinusitis and shorten the duration of symptoms,” Stefanow says.

It helps reduce the intake of added sugars

It’s no secret that most sodas contain added sugars. So if it’s the fizzy drink you love, making a sparkling pineapple water can satisfy your soda cravings.

“Fruit-infused sparkling water is a satisfying low-sugar, low-calorie alternative to soda with the same delectable fizz,” says Stefanow. Replacing sugary drinks with this alternative is a plus.

It can help digestion

“Pineapple is packed with natural digestive enzymes that help our bodies break down food,” Stefanow says. “Sipping pineapple water between meals can help support healthy digestion.”

Disadvantages of pineapple water

For most people, there are no downsides to drinking pineapple water. However, people with certain medical conditions may need to be careful with intake.

“Because adding a fruit infusion to water is a delicate way to add flavor without all the sugar you would get from juice, it’s hard to go overboard,” Stefanow says.

“However, pineapple is very acidic and too much pineapple water can cause heartburn or digestive problems in some people.”

In addition, the bromelain in pineapple water can interact with some medications such as blood thinners or antibiotics, notes Lebovitz. If you are concerned about this, talk to your doctor or pharmacist.

How to enjoy pineapple water

You can of course drink pineapple water upright. But you can also be creative.

Making sparkling pineapple water

“My personal favorite is freezing the hard pineapple core that is often thrown away as trash and using it to cool and flavor my sparkling water with a squeeze of lime,” says Lebovitz.

Steep spiced pineapple water

Up your pineapple water game by adding herbs or spices, suggest Stefanow. Pineapple goes particularly well with mint or fresh ginger. Consider trying this mint and pineapple infused water.

Next, check out the most hydrating foods you can eat.

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