There’s more to the tropical fruit than outstanding taste. Take a look at what makes this juicy yellow fruit a nutrition all-star.
By Moira Lawler Updated on June 14, 2024 Medically Reviewed byMelissa Sleight, RDN
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.
You’ll find pineapple comes fresh, frozen, canned, and dried, making it a year-round option for those living in the United States. Canned pineapple is convenient, but be sure to look for an option that’s packed in its own juices rather than syrup to avoid added sugar.
No matter how you prefer to eat it — grilled, fresh, frozen, blended in a smoothie — you’ll want to begin incorporating pineapple into your diet for its health benefits if you haven’t already.
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.
1. Pineapple Is 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 the author of The All-Natural Diabetes Cookbook. One cup of pineapple contains 78.9 milligrams (mg) of vitamin C.
That’s more than the recommended dietary allowance for adult women (which is 75 mg per day) and close to the recommendation for men (90 mg per day).
Vitamin C is important because it encourages growth and healing around the body, such as promoting collagen formation for healthy skin, and it plays a role in everything from wound repair to iron absorption.
2. Eating Pineapple May Enhance Your Weight Loss
You may have heard that pineapple can lead to increased metabolism and weight loss. There isn’t a whole lot of evidence to back up that claim, though research on animals did find that pineapple juice may help decrease fat formation and increase fat breakdown. More studies in humans are needed to confirm that result.
Even if it doesn’t have a significant effect on your metabolism, it’s a good snack choice because it (like other fruits) is low in calories, high in important vitamins and minerals, and does not include saturated fats or trans fats, says Julie Andrews, RDN, a dietitian and trained chef based in Appleton, Wisconsin. “There is no specific fruit or vegetable that directly causes weight loss, but they’ll help fill you up without packing in calories,” Andrews says. “So people tend to eat fewer calories overall if they consume several cups of fruits and vegetables each day as part of a well-balanced diet.”
You may also find that the fruit satisfies your sweet tooth. “Pineapple is lower in calories than other sweet treats, so if you enjoy a serving of pineapple versus an ice cream cone for your nightly dessert, you may consume fewer calories and, in turn, lose weight,” says Colleen Christensen, RD, a dietitian based in Grand Rapids, Michigan. Pineapple also delivers some fiber (2.3 grams per cup),which can help you control your blood sugar level and eat less because it keeps you feeling full.
In fact, research has suggested that increased fiber intake was associated with reduced body weight and body fat percentage.
3. Eating Pineapple May Aid Your Digestion
Pineapple contains bromelain, a mix of enzymes that studies have shown can reduce inflammation and nasal swelling as well as aid in the healing of wounds and burns.
It’s also been linked to helping improve digestion and has historically been used in Central and South American countries to treat digestive disorders. One study found that the bromelain in pineapple may help reduce the effects of diarrhea.
4. The Manganese in Pineapple Promotes Healthy Bones Along with calcium, the trace mineral manganese is essential for maintaining strong bones. Pineapple is one of the top food sources of the mineral — a single cup of pineapple contains about 76 percent of the recommended daily value of manganese. Manganese may help stave off osteoporosis and improve overall bone and mineral density.
5. Pineapple Is Packed With Disease-Fighting Antioxidants
One study on pineapples grown in China found the fruit to be a great source of antioxidants, specifically phenolics, flavonoids, and vitamin C. “Antioxidants are compounds in food that may help fight inflammation and free radicals in the body,” says Allison Knott, RDN, a dietitian in New York City. Free radicals are molecules that can cause cellular damage and lead to health issues, including heart disease, type 2 diabetes, Alzheimer’s disease, and eye problems. Filling up on antioxidant-rich foods like pineapple can play a role in countering those risks.
6. Thanks to Its Antioxidants, Pineapple Has Cancer-Fighting Properties
Cancer occurs when abnormal cells in the body multiply and take over the healthy tissue.
While there’s no guaranteed way to prevent cancer, experts suggest eating a healthy diet — ideally one that’s high in antioxidants, which you can source through pineapple, to help fight off free radicals — to reduce your risk.One study found that diets and blood concentrations high in antioxidants were associated with a lower risk of cancer.
7. Pineapple Fits Into an Anti-Inflammatory Diet
Too much inflammation can lead to many diseases, including coronary artery disease, diabetes, cancer, and Alzheimer’s. But a diet rich in anti-inflammatory foods, such as pineapple, can help reduce the amount of inflammation in the body. According to research, pineapple’s bromelain content is the reason for its anti-inflammatory properties.
8. Pineapple’s Nutrient Profile Means the Fruit Can Help Boost Immunity
You may want to reach for pineapple the next time you’re battling a cold. One study found that children who consumed canned pineapple had fewer viral and bacterial infections compared to children who did not consume it over the nine-week study period. The researchers concluded that eating one to two cans (140 to 280 grams) of pineapple daily may reduce the likelihood of an infection or shorten its duration.
Nutrient Facts of Pineapple
The nutrition profile of pineapple packs a punch without being calorie-dense. Here’s what a 1-cup serving of raw pineapple offers, in addition to its many vitamins and minerals:
Calories: 83 calories
Protein: 1 gram (g)
Total fat: 0 g
Carbohydrates: 26 g
Fiber: 2 g
Sugar: 16 g
Pineapple Allergies and Precautions
This powerhouse fruit is delicious and nutritious, but it’s not for everyone, despite being considered healthy overall. That’s because pineapple can cause allergic reactions in people with a pineapple allergy, and the enzyme bromelain within the fruit can interfere with how effective some medications are.
Talk to your doctor if you’re concerned about how eating pineapple might affect you.
The Takeaway
Pineapple is packed with essential nutrients like vitamin C, fiber, and manganese, making it a beneficial addition to your diet. This tropical fruit can help support your immune system, improve digestion, and even assist in weight management through its low-calorie content. If you opt for canned pineapple, choose fruit packed in its own juices to avoid added sugars.
As Always Stay Healthy, Stay Safe and Be Careful out there
James A Vito, D.D.M.D