Pineapple is delicious, refreshing, and wonderfully tropical. But there’s more to this vibrant fruit than its taste. Pineapple is highly nutritious, and research has linked it with several impressive health benefits – including improved digestion and immune function, and a lower cancer risk.
Here, we’ll explore 13 health benefits of pineapple.
1. Pineapple is highly nutritious
Despite being low in calories (around 50 calories per 100g), pineapple has an impressive nutritional profile.
It’s a fantastic source of fibre, as well as vitamins and minerals like copper, folate, potassium, vitamin B6, and magnesium. Pineapples are particularly rich in manganese and vitamin C, which are key for immune health, iron absorption, metabolism, and cell growth and development – and also contain trace amounts of zinc, calcium, phosphorus, and vitamins A and K.
Alongside its rich nutrient profile, pineapple also contains antioxidants – particularly flavonoids – which are molecules that help to protect the body from oxidative stress. Oxidative stress describes an imbalance of antioxidants and harmful molecules known as free radicals that can cause cell damage. High levels of oxidative stress are often linked with chronic inflammation and an increased risk of health conditions like heart disease, diabetes, and some cancers.
Research also suggests that getting antioxidants from foods that are also high in fibre, such as pineapple, may prolong their protective benefits.
Lastly, pineapple contains a group of enzymes called bromelain, which research suggests is beneficial for health, largely due to its anti-inflammatory properties. Bromelain is linked with many of the health benefits mentioned in this article.
2. Pineapple may improve digestion
There’s evidence that adding pineapple to your diet may improve digestion and gut health.
One reason for this is that it’s high in fibre, which is important for maintaining a healthy gut microbiome. Research has consistently linked high-fibre diets with better function at various stages of the digestive tract – including nutrient breakdown and absorption, as well as transit time. As a result, studies show that increasing fibre intake can effectively relieve constipation.
There’s also evidence that bromelain, the mixture of enzymes found in pineapple, may be particularly useful for improving meat digestion. You may have noticed that pineapple is often served alongside meat in countries like Brazil, and this is because it breaks protein down into smaller molecules, which are easier for the small intestine to digest.
Studies have also found that bromelain may help to reduce the effects of certain bacteria that negatively affect the intestine – including Escherichia coli, which is a common cause of diarrhea.
Bromelain is also a powerful anti-inflammatory, and research has shown it to be promising in relieving symptoms of inflammatory bowel conditions, such as Crohn’s disease and ulcerative colitis. For example, in this study, bromelain was found to reduce inflammatory markers in digestive tissue.
3. Pineapple may reduce the risk of cancer
Research has linked the development and progression of cancer with chronic inflammation and high levels of oxidative stress.
Due to its antioxidant-rich profile, there’s evidence that regular pineapple intake may help to lower the risk of cancer. This study, for example, found that the antioxidant properties of pineapple compounds, including bromelain, may reduce the risk of cancer by helping to fight inflammation and oxidative stress.
Other research has found that bromelain may be helpful for treating cancer that has already developed. In this study, bromelain reduced the growth of breast cancer cells and even encouraged cell death. Other studies suggest that bromelain may help to prevent the development of tumours, reduce their size, and even cause cancerous cells to die.
As well as its ability to fight inflammation, there’s also evidence that pineapple may be beneficial for fighting cancer cells by improving immune system function.
That said, although initial research is promising, experts agree that there’s currently not enough evidence to fully understand bromelain’s effects on cancer.
4. Pineapple may boost heart health
There are several factors that can impact heart health and increase a person’s risk of developing heart disease. This includes having high cholesterol, blood sugar levels, and blood pressure. Research has found that pineapple may benefit heart health by lowering and/or regulating these factors.
Firstly, this is because pineapple contains fibre and potassium. Potassium helps to regulate blood pressure, while fibre is important for keeping blood pressure and cholesterol levels steady. Pineapple is also high in vitamin C – and, in this study, higher vitamin C intake was found to help lower LDL (bad) cholesterol levels.
Other studies have found that bromelain may help to reduce the risk and severity of attacks of angina (chest pain caused by reduced blood flow to heart muscles) and mini strokes – two conditions caused by heart disease. Other research suggests that bromelain may help to break down the cholesterol plaques that harden arteries and increase the risk of atherosclerosis.
5. Pineapple may help to ease symptoms of arthritis
Research suggests that pineapple may be particularly good for people living with arthritis – largely due to its ability to fight inflammation and oxidative stress.
Several studies have suggested that bromelain may relieve inflammatory joint pain linked with arthritis by influencing the chemical mediators involved in how we experience pain.
In this study, bromelain supplements were as effective at easing osteoarthritis in the lower back as regular pain treatments. Another study found that digestive enzyme supplements containing bromelain reduced pain in arthritis patients as effectively as common medicines.
Pineapple also contains several vitamins and minerals recommended for people living with arthritis – including iron and calcium.
6. Pineapple may improve bone health
Pineapple contains nutrients that are useful for maintaining strong, healthy bones – including manganese, copper, and vitamin C and B6.
In fact, pineapple is one of the richest food sources of manganese and studies suggest that increasing your intake may help to reduce the risk of osteoporosis by improving overall bone and mineral density. This study found that manganese may also help to limit spinal bone loss in older women when taken with zinc, calcium, magnesium, vitamin D, and copper.
Another study noted that people who ate more vitamin-C rich foods had a significantly lower risk of developing osteoporosis and a 34% lower risk of hip fracture.
7. Pineapple may improve eye health
Pineapple may be beneficial for eye health because it contains vitamins, minerals, and antioxidants that are known to help prevent vision problems.
For example, it’s high in vitamin A and C, two nutrients which have been linked with a reduced risk of cataracts and macular degeneration.
Other research suggests that the bromelain in pineapple can help to reduce eye floaters by dissolving the collagen that causes them. This study noted a 70% decrease in floaters among people who consumed pineapple daily for three months.
8. Pineapple may boost immune function
Pineapple has been used in traditional medicine for centuries – and for good reason. It contains several nutrients which research suggests may reduce inflammation and give us greater immunity.
Firstly, vitamin C has long been championed for its ability to boost the immune system because it’s needed to make white blood cells, which the body uses to fight infection. This is why having low levels of vitamin C is generally linked to poor health.
In this study, people who ate pineapple daily for nine weeks had a significantly lower risk of viral and bacterial infections than those who didn’t. Those who ate the most pineapple (around 280g per day) were found to have almost four times as many disease-fighting white blood cells than other participants. The researchers concluded that pineapple may help to reduce the likelihood of an infection or shorten its duration.
Alongside vitamin C, other research has found that the anti-inflammatory properties of bromelain may support the immune system – particularly in those with autoimmune conditions.
9. Pineapple may help to protect brain health and reduce the risk of dementia
Research has confirmed the role of oxidative stress and inflammation in the development of dementia. So, it’s possible that eating more pineapple, which is high in antioxidant-rich nutrients, may reduce your risk.
For example, folate has been linked with a reduced risk of dementia, and potassium is believed to improve cognition by increasing blood flow to the brain. Another study found that people with dementia often have lower levels of vitamin C while, on the other hand, this study reported that increased vitamin C intake may help to protect memory and thinking ability.
More generally, this study also found that after 12 years, eating an anti-inflammatory diet reduced the risk of dementia by 31%.
10. Pineapple may improve symptoms of asthma
Some studies have found that pineapple may relieve symptoms of asthma.
In this study, the anti-inflammatory effects of bromelain were found to benefit people living with asthma.
Pineapple’s rich stores of vitamin C may also be beneficial. Research suggests that vitamin C may reduce bronchoconstriction (a symptom of allergic asthma), particularly in people who exercise. And other studies have noted that vitamin C significantly reduced asthma symptoms which were exacerbated by a cold.
11. Pineapple may be beneficial for male sexual health
While research is ongoing, there’s some evidence that pineapple may benefit male sexual health.
Some experts suggest that vitamin-C rich foods, which help to prevent inflammation and strengthen the immune system, may be helpful for men struggling with erectile dysfunction. This is because lower levels of inflammation can improve blood flow.
Other studies suggest that manganese, which pineapple is an excellent source of, can improve the health of sperm – for example, by improving sperm motility. Lastly, bromelain and zinc have been found to help balance and maintain testosterone levels.
12. Pineapple may improve recovery time following exercise, injury, and surgery
There’s evidence that eating pineapple may reduce the time taken for people to recover from exercise, injury, and surgery.
Not only does pineapple help to replenish carbohydrate stores which drop after we exercise, its anti-inflammatory properties also play a role.
Several studies suggest that the anti-inflammatory effects of bromelain may help to reduce inflammation, swelling, and bruising following injury or surgery. And, another study found that bromelain may offer as much pain relief as anti-inflammatory medications.
13. Pineapple is easy to add to your diet
If you’re impressed by the many health benefits of pineapple, the good news is that there are many ways to add this tropical fruit to your diet.
From smoothies, salads, and slaws to oatmeal and vibrant stir-fries, check out these 16 refreshing pineapple recipes from Forks Over Knives for inspiration.
According to BBC Good Food, an 80g serving of pineapple counts as one of your five-a-day – as does a single glass (150ml) of unsweetened pineapple juice. Both fresh or canned pineapple provide the desired health benefits. However, if you do go for canned pineapple, it’s worth choosing products with no added sugar for maximum gains.
Final thoughts…
Pineapple is delicious and refreshing, and research shows that adding it to your diet may bring several health benefits. So why not add a tropical touch to your diet today?
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find everything from healthy diet swaps to essential vitamin and mineral guides.
What are your favourite pineapple recipes? Are you tempted to eat more pineapple after reading our article? We’d love to hear from you in the comments below.
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