What stands up tall, wears a crown, and is sweet and delicious on the inside? It’s our feature for the month of March, PINEAPPLE!

This oval-shaped tropical fruit originates from South America where Argentina, Paraguay and Brazil meet. Pineapple can take 18 months to form and grow up to 12 inches long. They flourish in sunny environments where the temperature ranges from 65-95 degrees Fahrenheit. Growing from the center of the plant, 100-200 flowers will fuse together to form a pineapple.

This citrus fruit is loaded with Vitamin C, which aids in healing wounds and cuts. They’re also a good source of manganese, which supports the immune system, helps the body make energy, protects cells from damage, and maintains strong bones. Just one cup of chopped pineapple will help you meet one of your daily servings of fruit. Beyond this, pineapple contains fiber, which aids digestion, and is free of fat, cholesterol, and sodium. Pineapple is a great fruit to accompany foods rich in non-heme iron, such as dark green leafy veggies, to aid in iron absorption.

Pineapple is a great snack to have everyday because it’s available to us year-round. You can find four varieties of pineapple in the grocery store: Gold, Smooth Cayenne, Red Spanish, and Sugar-loaf. When shopping at the supermarket, look for pineapples that are firm, heavy and free of soft spots or bruises and make sure that the leaves have a fresh, green appearance. As the exterior begins to turn yellow, the riper the fruit will be. Look for a consistently golden-yellow color from top to bottom. Ripe, chopped pineapple can last in the fridge for 3-4 days if stored properly.

Pineapples are a great addition to any snack, balanced meal or recipe! Try adding it to fruit salad, smoothies, diced up in fresh salsa, added onto pizza, grilled, or thrown into any stir-fry. Don’t miss a chance to enjoy the delicious sweetness that pineapple brings!