Pineapple is more than just a tasty tropical fruit — it offers both taste and health benefits. In fact, it’s been used in folk medicine since ancient times, according to a study published in September 2016 in Biomedical Reports.
It’s native to the Americas and is also grown in tropical climates around the world, according to the National Center for Complementary and Integrative Health (NCCIH).
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Table of Contents
1. Pineapple Is a Fruit That’s Rich in Vitamin C
Vitamin C is the standout nutrient that supports your entire body, including your immune system and provides antioxidant benefits for overall health. Upping your intake of this nutrient, along with other antioxidants, can also help fight free radicals in your body and reduce the symptoms of aging.
A cup of pineapple will deliver a whopping 78.9 milligrams (mg) of vitamin C to your system – 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).
2. Eating Pineapple May Enhance Your Weight Loss
A popular claim is that pineapple helps you lose weight because it’s low in carbs, rich in fiber, and has healthy vitamins. There isn’t a lot of evidence to back this up, though one study did note an animal model presented evidence in support of dehydrogenation, which is the breakdown of fat.
There is also strong evidence to suggest it can help with satiety because it gives you more fiber and it doesn’t contain saturated fats or trans fats. Andrews believes this fruit can “fill you up without packing in calories,” so if you enjoy a serving of pineapple versus an ice cream cone for your nightly dessert, you might have fewer calories.
Pineapple can also help with sugar cravings because it’s lower in sugar than other crave-worthy snacks (2g per cup vs 6g), so you’ll get some satisfaction from eating less food overall.
Additionally, pineapple has strong antioxidants (2mg per cup) so you’re getting some beneficial nutrients with each serving and even as few as five a week will keep you safe from disease risk down the road.
3. Eating Pineapple May Aid Your Digestion
Pineapple has bromelain, an enzyme that studies show can reduce inflammation and nasal swelling, and also 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. A study published in Biotechnology Research International found that the bromelain in pineapple may help reduce the effects of diarrhea.
4. The Manganese in Pineapple Promotes Healthy Bones
Manganese is important for maintaining strong bones, and includes a trace mineral called manganese. It is one of the top food sources that can help stave off osteoporosis and even help improve overall bone and mineral density, according to Oregon State University.
Be careful not to overdo it, though. Manganese intake can be dangerous and may increase the risk of cognitive disorders if you consume more than 11 mg per day, according to a study published in The Open Orthopaedics Journal.
But don’t worry: It would be difficult to reach those levels because one cup of pineapple contains less than 1 mg of manganese, according to Andrews.
5. Pineapple Is Packed with Disease-Fighting Antioxidants
According to one study published in June 2014, pineapple is a great source of antioxidants. “Antioxidants are compounds in food that may help fight inflammation and free radicals in the body,” he says.
According to the National Center for Complementary and Integrative Health (NCCIH), free radicals are molecules that can cause cellular damage and lead to health issues like 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 healthy tissue, according to the Mayo Clinic. While there’s no guaranteed way to prevent cancer, experts suggest eating a healthy diet — including plenty of fresh fruit — to reduce your risk.
A study published in February 2018 found that diets high in antioxidants were associated with a reduced risk of cancer.
7. Pineapple Fits in an Anti-Inflammatory Diet
Too much inflammation can lead to many diseases, including coronary artery disease, diabetes, cancer, and Alzheimer’s.
A diet rich in anti-inflammatory foods like pineapple was found in an article published in Biomedical Reports to help reduce the amount of inflammation in the body.
8. Pineapple’s Nutrient Profile Means the Fruit Can Help Boost Immunity
Pineapple is known for its antioxidant content and ability to fight the bacterial infections that can occur in the body.
There is a study published by the Journal of Nutrition and Metabolism, which determined that children who ate pineapple had less viral and bacterial infections over a nine week period, compared to children who didn’t eat it. The researchers concluded that eating about 140 grams of pineapple daily may reduce your likelihood of an infection or shorten its duration.
Studies show that canned pineapple may help fight viral and bacterial infections. The researchers concluded that one to two cans of pineapples (140 to 280 grams) consumed daily could help lower the likelihood of an infection or at least shorten its duration.