Pineapple is more than just a delicious tropical fruit — it offers significant health benefits as well. In fact, it’s been used in folk medicine since ancient times, according to research.
Pineapple is available fresh, frozen, canned, and dried, making it a year-round option for those living in the United States. While canned pineapple is convenient, be sure to choose options packed in their own juices rather than syrup to avoid added sugar.
No matter how you prefer to eat it — grilled, fresh, frozen, or blended in a smoothie — incorporating pineapple into your diet for its health benefits is a smart choice.
Health Benefits of Pineapple
The vitamins and nutrients packed into pineapple make it a healthy snack option. Here are eight of pineapple’s health benefits:
- Rich in Vitamin C
- “The standout nutrient in pineapple is vitamin C, which supports the immune system and provides antioxidant benefits,” says Jackie Newgent, RDN, a culinary nutritionist and author of The All-Natural Diabetes Cookbook. One cup of pineapple contains 78.9 milligrams (mg) of vitamin C, more than the recommended dietary allowance for adult women (75 mg per day) and close to the recommendation for men (90 mg per day).
- Vitamin C promotes growth and healing around the body, such as collagen formation for healthy skin, and plays a role in wound repair and iron absorption.
- May Enhance Weight Loss
- While evidence on pineapple’s effect on metabolism and weight loss is limited, research on animals has found that pineapple juice may help decrease fat formation and increase fat breakdown. More studies in humans are needed to confirm these results.
- Pineapple is a good snack choice because it is low in calories, high in important vitamins and minerals, and does not include saturated or trans fats. It can also help satisfy a sweet tooth, potentially reducing calorie intake and aiding in weight loss.
- Aids Digestion
- Pineapple contains bromelain, a mix of enzymes that can reduce inflammation, nasal swelling, and aid in wound healing. It has been linked to improving digestion and has historically been used in Central and South American countries to treat digestive disorders. Bromelain may also help reduce the effects of diarrhea.
- Promotes Healthy Bones
- Along with calcium, manganese is essential for maintaining strong bones. Pineapple is one of the top food sources of manganese, with a single cup containing about 76 percent of the recommended daily value. Manganese may help stave off osteoporosis and improve overall bone and mineral density.
- Packed with Disease-Fighting Antioxidants
- Pineapple is a great source of antioxidants, including phenolics, flavonoids, and vitamin C. Antioxidants help fight inflammation and free radicals in the body, which can cause cellular damage and lead to health issues such as heart disease, type 2 diabetes, Alzheimer’s disease, and eye problems.
- Cancer-Fighting Properties
- While there’s no guaranteed way to prevent cancer, eating a diet high in antioxidants, such as those found in pineapple, can help reduce the risk. Diets and blood concentrations high in antioxidants have been associated with a lower risk of cancer.
- Fits into an Anti-Inflammatory Diet
- Excessive inflammation can lead to diseases like coronary artery disease, diabetes, cancer, and Alzheimer’s. A diet rich in anti-inflammatory foods, such as pineapple, can help reduce inflammation in the body. Pineapple’s bromelain content is responsible for its anti-inflammatory properties.
- Boosts Immunity
- Pineapple may help boost immunity, especially during a cold. One study found that children who consumed canned pineapple had fewer viral and bacterial infections compared to those who did not over a nine-week period. Eating one to two cans (140 to 280 grams) of pineapple daily may reduce the likelihood of infection or shorten its duration.
