Health Benefits of Pineapples

Today, you’ll find out how the health benefits of pineapples make life so much sweeter!

The pineapple is a tropical fruit that’s native to South America but now cultivated all over the world. It is known for its distinct firm and spiky outer skin and its juicy, soft, and sweet flesh that’s arranged in segments inside.

Whether you eat it fresh or cook it, the pineapple brings so much flavor, quality, and especially in health. It’s certainly an all-in-one fruit that you should add to your meals and drinks more often.

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You already know how delicious the pineapple is but let’s see just how healthy it can be. Here, you’ll learn all about the health benefits of pineapples that can change your life forever!

Nutrition Facts

It’s no wonder that pineapple is one of the healthiest fruits. It has the best nutrients that can make you feel good in many ways. These are the nutrients in a 100-gram pineapple, as suggested by Food Data Central:

Water85 grams
Calories60 calories
Protein0.46 grams
Carbohydrates14.1 grams
Fiber0.9 grams
Citric acid685 milligrams
Calcium12 milligrams
Iron0.05 milligrams
Magnesium13.4 milligrams
Phosphorus5 milligrams
Potassium137 milligrams
Zinc0.11 milligrams
Vitamin C58.6 milligrams
Thiamin0.064 milligrams
Vitamin B60.11 milligrams


When you eat a whole pineapple, you get about 450 calories. 100 grams of pineapple is only 50 calories. It’s a good choice for weight loss because you can taste something sweet without extra calories.


According to Very Well Fit, most of the calories of pineapple come from carbohydrates. It also comprises more sugar than fiber. You can surely add pineapple to your low-carb diet. 


Even eating a cup of pineapple can supply you with 10% of your daily fiber needs. It can also promote better digestion and metabolism for weight loss. No matter what diet you’re on, it’s always worth adding pineapple.

You will never be at a loss with these nutrients. Each bite of the pineapple is oozing with healthy goodness that makes your life brighter and sweeter! 

Vitamins and Minerals

If you think the pineapple is already loaded with nutrients, then wait until you discover the vitamins and minerals it has. These will add health benefits of pineapple:

  • Vitamin C
  • Manganese
  • Vitamin B6
  • Copper
  • Thiamin
  • Folate
  • Potassium
  • Niacin
  • Riboflavin
  • Iron
  • Bromelain
  • Calcium
  • Phosphorus
  • Zinc

With these vitamins and minerals, you are already securing a healthy lifestyle. These can work wonders for your heart, brain, energy, digestion, skin, hunger, and overall health! 

pineapple fruit

Plant Compounds

Like other fruits and vegetables, pineapples have their own set of plant compounds. Some of the top compounds you can find in pineapple include ferulic acid, bromelain, and flavonoids.

Ferulic acid is a powerful antioxidant that you can usually find in anti-aging products. It’s surely great for fighting free radicals and reducing inflammation. 

Meanwhile, according to the National Center for Complementary and Integrative Health, bromelain is a compound that can help with sinuses, bone health, cancer prevention, digestion, and pain relief.

On the other hand, flavonoids have proven benefits against cancer, inflammation, and viruses. These also lower the risk of getting heart problems like heart attack and stroke. 

Indeed, the health benefits of pineapple are looking promising already! 

Health Benefits of Pineapple

With the combination of its vitamins, minerals, and nutrients, what health benefits can you expect from a pineapple?

Promotes digestion

One of the most important elements of a pineapple is bromelain because it plays a great role in aiding digestion. It helps your body absorb nutrients better and break down protein for your body to use.

In fact, a 2021 study in Nutrients mentioned that pineapple is an excellent meat tenderizer. It even has enzymes to burn fat to get you one step closer to your weight loss goals. 

Prevents cancer

Another incredible function of bromelain in health is stopping cancer. It is known to lower the risk of cancer by decreasing oxidative stress and inflammation. You can be protected from different types of cancer.

A study by Taylor and Francis found that bromelain can help treat cancer by complementing the therapy against cancer. There are also claims that bromelain can subdue the growth of cancer cells.

Boosts immunity

Did you know that the bromelain in pineapples is linked to stronger immunity? With pineapples in your diet, you can be safe from different health problems, such as asthma and allergies. 

Moreover, the pineapple is loaded with antioxidants to help you fight against diseases, colds, and flu. Research by ACTA even found that adults with sinusitis recover faster with bromelain from pineapples. 

Reduces inflammation

Relieving your body from inflammation is one of the ways to protect yourself from diseases. Since the pineapple has bromelain, it is also sure to stop and prevent infections and injuries. 

WebMD also mentioned that the vitamin C in pineapple can relieve inflammation in different parts of the body. The lower the inflammation is, the stronger your immunity and overall health will be.

Strengthens bones and teeth

You must keep your bones and teeth healthy. Luckily, the manganese from pineapples can help you with it. The calcium, copper, and zinc in this fruit are also good for your bones and teeth.

Adding pineapple to your diet will surely protect you from bone problems like arthritis and osteoporosis. Hospitality Dental and Orthodontics mentioned that it’s good for making the brittle bones strong as you age. 

Fastens recovery after exercise or surgery

It’s okay to feel tired and sore after a workout or surgery. However, you can reduce recovery time by eating pineapples regularly. The bromelain from pineapples helps with swelling and pain relief, too. 

The National Library of Medicine also mentioned that pineapple reduces the effects of dental and skin surgeries. You will also feel the effect of this fruit when you bounce back after a workout. 

Improves fertility

Food rich in antioxidants, like pineapples, are great for fighting against free radicals that can affect the reproductive system. Pineapples might be some of the best fruits for expecting parents.

In fact, the Iranian Journal of Reproductive Medicine found that pineapple can promote fertility in both males and females. With pineapples, you can say goodbye to free radicals and hello to good reproductive health.

Nourishes skin

Did you know that pineapple is good for your skin, too? It can potentially treat acne, skin damage, or even rashes. When you want to refresh your skin, the pineapple is truly worth considering. 

According to PharmEasy, pineapple also has anti-aging properties to reduce wrinkles and give you smooth skin.  It even helps flush out toxins to prevent pimples and black spots. 

Gives energy and relieves stress

With the water content, leucine, and valine of pineapple, it’s guaranteed to supply you with energy throughout the day. It can also help overcome fatigue, promote stamina, and boost hydration. 

HealthXchange mentioned that the pineapple’s vitamin B6 supports energy production to keep you on your toes. It is also known to boost serotonin levels to help you release stress and anxiety. 

No wonder pineapple makes one of the best fruits for overall health. It presents incredible health benefits that are going to make your life easier, better, and brighter. 

This post may contain general information and does not constitute professional medical advice. Always seek information or advice from a qualified medical professional. Please read the full disclaimer for details.

Ripening Process

ripe pineapples

Relish the sweet and tarty flavor of the pineapple when it’s ripe and ready to eat. If you bought an unripe pineapple, then here are tips from The Foodie Physician that may help:

  • Store it at room temperature for several days. 
  • Place it in a paper bag with an apple or banana. 
  • You can also store it upside down.
  • Submerge the pineapple in uncooked rice grains until ripe. 

In case you want to buy pineapples that are already ripe, here are signs that you need to look for, as suggested by Real Simple:

  • Buy pineapples that feel slightly firm. 
  • Choose yellow pineapples because green ones are still unripe.
  • If you can easily remove the leaves, then the pineapple is likely ripe already. 
  • You should smell a sweet aroma in a ripe pineapple. 
  • The pineapple should feel heavier for its size. 

Side Effects

Pineapples are so delicious that you might tempted to eat more than what you can have. But remember that you still need to eat it in moderation. Look out for these side effects when you’re eating pineapples:

  • Vomiting – ejection of food from the stomach through the mouth
  • Diarrhea – loose and irregular bowel movements
  • Nausea – feeling sick to your stomach
  • Skin rash – red, bumpy, and itchy skin irritation
  • Swelling – enlargement of the mouth or tongue
  • High blood sugar levels – spikes in blood sugar levels
  • Tooth damage – a cavity in the surface of the teeth
  • Stomachache – pain and discomfort in the stomach area

Times Now suggests eating one cup or serving of pineapple per day only. Complete your five servings of fruits and vegetables with other healthy foods that complement the pineapple! 


What do you think about the complete nutritional profile and health benefits of pineapple?

Whenever you eat pineapples, you’re not just satisfying your sweet, fruity, and juicy cravings, but also your health needs. These nutrients make it more fun and worthwhile to enjoy pineapples! 

Remember these health benefits when you eat pineapples:

  • Promotes digestion
  • Prevents cancer
  • Boosts immunity
  • Reduces inflammation
  • Strengthens bones and teeth
  • Fastens recovery after exercise or surgery
  • Improves fertility
  • Nourishes skin
  • Gives energy and relieves stress

Although it is generally good for you, keep in mind that the suggested daily intake of this fruit is one cup or one serving only. Thus, make your favorite recipes with this fruit to give everyone something to love! 

Suggested Recipes

pineapple recipes

I always try to add fruits, like pineapple, into my family’s diet. Here are some of our favorite pineapple recipes at home:

Try to add any of these to your diet and watch how the pineapple can affect your health and wellness! 

Frequently Asked Questions

What does pineapple do to your body?

There are so many benefits that you can get from pineapples. They’re great for digestion, immunity, cancer prevention, reduced inflammation, stronger bones, faster recovery, improved fertility, nourished skin, and higher energy levels.

What are the top 10 health benefits of pineapple?

Pineapples have more health benefits than what has been in research. It is proven to be good for your heart, bones, brain, mood, energy, immunity, digestion, weight loss, and overall wellness. 

Is it good to eat pineapple every day?

Yes, it is safe to eat pineapple every day as long as you limit your intake to one cup or one serving. Remember that eating too many pineapples can lead to nausea, stomachache, tooth damage, vomiting, and other consequences. 

Are pineapples a Superfood?

Of course, they are! With the many health benefits you can get from pineapples, you can trust that it’s a superfood you should have in your diet. You will surely experience better overall health.

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