Can Pineapple Increase Testosterone?
Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.
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Your mission is to regain the body you used to have.
You're doing well in the gym and your diet is working. In the first couple of weeks, you have lost weight and gained some muscle. You're winning the race to get a healthier body.
It's now time to take it up a notch by looking at foods that boost testosterone. After all, it is the most important male hormone.
Can pineapple help you lose weight? This fruit could boost testosterone.
This article will take a closer look. We cover the following:
- What is a pineapple?
- What health benefits are there?
- Does pineapple have a connection with testosterone?
What is Pineapple?
Pineapple, a tropical fruit that is found in South and Central America. The name comes from its similarity with pine cones. It was given by Europeans in the 15th century.
In the 17th century, it became more readily available to everyone. Not just the royals and nobles who had enjoyed it for the previous 200 years as a luxurious food.
Pineapple is one of the western world's most beloved fruits. It is known for its tough skin, with a spiky texture, and it has sharp leaves. Once you peel back the exterior, you will find a bright yellow flesh with a sweet citrus taste.
You can eat pineapples fresh in a fruit dish, as a juice to create a refreshing beverage, or as a part of an savory meal, such as burgers, pizza, and grilled chicken. Also, they are the basis of a variety of cocktails.
Pineapple is a fruit that contains vitamins, minerals, and nutrients.
The fruit, which is low in calories, contains a lot of water and carbs. In addition, it has a good amount of zinc, potassium and magnesium. Bromelain is also found in both the stem and the flesh of the fruit.
Pineapple also contains soluble and non-soluble fibers, folate and beta carotene.
Overall, the pineapple provides a variety of nutrients that are good for your health.
How healthy is pineapple?
Consuming fruits and vegetables has been considered to be a key component of a healthy life style for ages. All foods high in nutrition and low in calories promote wellness, health and vitality.
Bromelain, a pineapple enzyme that digests proteins, has shown to be effective in reducing muscle pain and inflammation markers.
One study, for example, found that 200 mg of Bromelain reduced pain and improved the well-being of a group healthy adults with knee pain.
Bromelain 300mg was shown to reduce muscle pain in volunteers that did not weight train - though only by a tiny amount.
Bromelain may also be a preventative food that reduces inflammation in asthmatic lungs and other lung diseases.
Pineapple can boost your immunity
It is your immune system that fights infections, heals damage and defends you against pathogens and bacteria. This is especially important when hitting the gym, as intense periods of exercise can reduce your immune system's effectiveness.
Vitamin C is thought to be able to treat and prevent the common cold, and also act as a pre-emptive measure in treating a variety of immune disorders.
Pineapple contains nearly 80% your recommended daily amount of Vitamin C, so you can see how this fruit boosts the immune system.
Bromelain, which is found in 280 grams of canned pineapple, has been shown to be effective at reducing the symptoms of upper respiratory infections and sinusitis when administered to volunteers.
Gut health and digestion improves
Pineapple fibers are important in bulking up your waste and slowing down digestion. It gives the gastric juices time to digest your food.
Bromelain's ability to break down protein is also helpful.
In a number of research studies, pineapple has been found to treat diarrhea [7], colitis [5] and inflammatory bowel diseases [6].
Can Pineapple Increase Testosterone?
Pineapple is a good source of hormone-boosting nutrients.
Magnesium
Magnesium is a mineral that has been shown to:
- Increases motivation, reduces depression and improves mood
- Helps reduce blood pressure - better vascular health
- Reduces muscle soreness after exercise
- Anabolic responses are directly triggered by increased testosterone
Researchers have found that both active and inactive volunteers can benefit from 10mg of magnesium. This will increase both free and total testosterone. In another study, magnesium was shown to enhance T bioavailability and reduce the molecules which inhibit tissue uptake, resulting in more testosterone circulating in the blood.
One serving of pineapple fresh contains 20 mg magnesium, which is a significant contribution to your recommended daily intake.
Zinc
Zinc is a great supplement to add to your diet.
- Treatment of mild depression, anxiety and mood disorders
- Exercise sessions that are longer and more effective.
- Fat oxidation rate increases - increase in fat loss
Zinc can also improve the sperm counts, according to studies [10]. Other studies found that a dose of 3mg per kg body weight was enough to maintain T levels even during intense exercise.
The amount of zinc found in pineapple is not much, but it adds up and you'll reach your daily requirement.
Bromelain
Although not the most potent testosterone-boosting nutrient, bromelain has been found to offset a decrease in T associated with intense exercise.
One study found that 1,000mg of proteolytics per day helped cyclists race over 6 days maintain higher levels of hormones than the placebo group.
Bromelain is a good intervention for periods of intense physical activity. Bromelain is found in two pineapple slices, which contain 40mg.
This means that you can get the amount of bromelain required from fruit or juice.
Conclusion
Testosterone is an essential male hormone, responsible for increasing strength, muscle mass, libido and energy.
While some men may benefit from increased testosterone levels due to factors like ageing or diet changes; others may suffer due to genetics, medications or health conditions.
There are natural foods available to aid with increasing testosterone. Pineapples contain many essential nutrients that promote good health, increase sexual performance and can enhance libido in men.
Pineapple boasts potassium, magnesium, Thiamine, Riboflavin and antioxidants which all can assist with increasing testosterone by regulating metabolic processes within your body.
Bromelain, an enzyme found in pineapples, is well known to improve male libido and boost testosterone production, relieving muscle soreness after workouts as well.
Furthermore, the Vitamin C can reduce cortisol levels which act as stress hormones reducing testosterone production levels.
Additionally, manganese and the Vitamin C in pineapples help prevent a nutrient deficiency that can lead to a decreased sperm count and consequently lower libido.
Pineapple is an excellent food to include in a healthy, well-balanced diet.
References
- Walker, AF et al. Bromelain reduces mild acute knee pain and improves well-being in a dose-dependent fashion in an open study of otherwise healthy adults. Phytomedicine. 2002; 9(8): 681-6
- Stone, MB et al. Preliminary comparison of bromelain and Ibuprofen for delayed onset muscle soreness management. Clin J Sport Med. 2002; 12(6): 373-8
- Ströhle, A et al. Vitamin C and immune function. Med Monatsschr Parm. 2009; 32(2): 49-54
- Cervo, MM et al. Effects of canned pineapple consumption on nutritional status, immunomodulation, and physical health of selected school children. J Nutr Metab. 2014; 861659
- Kane, S et al. Use of bromelain for mild ulcerative colitis. Ann Intern Med. 2000; 132(8): 680
- Singh, UP et al. Alternative medicines as emerging therapies for inflammatory bowel diseases. Int Rev Immunol. 2012; 31(1): 66-84
- Chandler, DS et al. Bromelain protects piglets from diarrhoea caused by oral challenge with K88 positive enterotoxigenic Escherichia coli. Gut. 1998; 43(2): 196-202
- Cinar, et al V. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011; 140: 18–23
- Excoffon, L et al. Magnesium effect on testosterone–SHBG association studied by a novel molecular chromatography approach. J Pharma Biomed Analysis. 2009; 49(2): 175-180
- Netter A, Hartoma R, Nahoul K. Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count. Arch Androl. 1981;7(1):69–73
- Kilic, M et al. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinol Lett. 2006; 27(1-2): 247-52
- Shing, CM et al. Acute protease supplementation effects on muscle damage and recovery across consecutive days of cycle racing. Eur J Sport Sci. 2016; 16(2): 206-12