Pineapple (Ananas comosus) is a tropical fruit. It contains nutrients, antioxidants, and other compounds, such as enzymes that can protect against inflammation and disease.

It’s commonly eaten baked, grilled, or freshly cut. Pineapple and its compounds are linked to several health benefits, including improvements in digestion, immunity, and recovery from surgery.

Here are 8 health benefits of pineapple.

1. Highly nutritious

Pineapples are low in calories (kcal) but highly nutritious. Just one cup (165 grams) of pineapple chunks contains the following nutrients:

Vitamin C: 78.9 milligrams (mg), 88% of the daily value (DV)

Vitamin B6: 0.185 mg, 11% of the DV

Copper: 0.181 mg, 20% of the DV

Potassium: 180 mg, 4% of the DV

Magnesium: 19.8 mg, 5% of the DV

Iron: 0.478 mg, 3% of the DV

This fruit is particularly rich in vitamin C, which is essential for immune health, iron absorption, and growth and development.

2. Contains antioxidants

Pineapples are not only rich in nutrients, but they also contain antioxidants — molecules that help your body ward off oxidative stress.

Oxidative stress: Caused by an abundance of free radicals, which are unstable molecules that damage cells.

Pineapples are especially rich in antioxidants called flavonoids and phenolic compounds. One study showed that pineapple’s antioxidants may have heart-protective effects, though human research is lacking.

Moreover, many of the antioxidants in pineapple are considered bound antioxidants, producing longer-lasting effects.

3. May aid digestion

You’ll often find pineapple served alongside meats and poultry in countries such as Brazil.

Bromelain: Pineapple contains this group of digestive enzymes that may ease the digestion of meat.

Bromelain breaks down protein molecules, meaning your small intestine can more easily absorb them. Pineapples are also a good source of fiber, which aids digestive health.

4. May reduce your risk of cancer

Cancer is a chronic disease characterized by uncontrolled cell growth. Its progression is commonly linked to oxidative stress and chronic inflammation.

Several studies note that pineapple and its compounds, including bromelain, may reduce cancer risk by minimizing oxidative stress and reducing inflammation. However, further research in humans is still needed to confirm its exact effects.

5. May boost immunity and suppress inflammation

Pineapples have been used in traditional medicine for centuries.

Compounds: They contain vitamins, minerals, and enzymes such as bromelain that may collectively improve immunity and reduce inflammation.

However, further research is needed to support these findings.

6. May ease symptoms of arthritis

Arthritis affects more than 54 million U.S. adults. Many types of arthritis exist, but most involve joint inflammation.

Bromelain: Its anti-inflammatory properties may provide pain relief for those with inflammatory arthritis.

A 2020 study found supplements containing bromelain and other enzymes to be as effective as regular pain treatment in easing osteoarthritis in the lower back.

7. May speed recovery after surgery or strenuous exercise

Consuming bromelain from pineapple may reduce the time it takes to recover from surgery or exercise.

While this fruit helps replenish carb stores after exercise, some of its benefits are also due to bromelain’s anti-inflammatory properties.

Several studies have shown that bromelain may reduce inflammation, swelling, bruising, and pain that often occur after surgery, including dental and skin procedures.

8. Easy to add to your diet

Pineapples are sweet, convenient, and easy to add to your diet.

Availability: The fresh fruit is easy to find in many grocery stores and markets, even out of season. You can buy it canned, dehydrated, or frozen year-round.

Ideas: You can enjoy pineapple alone, in smoothies, salads, or homemade pizzas.

Here are a few fun recipe ideas that feature pineapple:

Breakfast: Smoothie with pineapple, blueberry, and Greek yogurt

Salad: Tropical roast chicken, almonds, blueberries, and pineapple atop lettuce or other greens

Lunch: Homemade Hawaiian burgers (with a pineapple ring)

Dinner: Pineapple fried rice and seitan

Dessert: Homemade pineapple whip (frozen pineapple chunks blended with a splash of coconut milk and a dash of lemon juice)

Are there any health risks to eating pineapple?

Pineapples are not a common allergen. Eating them is considered very low risk unless you have a known pineapple allergy. In that case, you should avoid pineapple and its extracts.

Overconsumption: Eating too much pineapple — more than a few servings per day — may cause unintended side effects such as tongue burning, itching, or nausea, especially in people sensitive to bromelain.

Unripe pineapple: Eating unripe pineapple may cause stomach upset, nausea, and diarrhea. Always select ripe pineapples, where the flesh is light to medium yellow.

Frequently asked questions

Does eating pineapple burn belly fat?

Dear Lykkers, one study found that daily pineapple consumption reduced weight gain in rats consuming a high cholesterol diet. However, more research in humans is needed on whether pineapple burns belly fat.

What are the benefits of pineapple in women?

Pineapple may have anti-breast cancer effects. However, more research is needed to confirm this.

The bottom line

Pineapples are delicious, versatile, and contain many nutrients and antioxidants.

Their nutrients and compounds have been linked to various health benefits, including improved digestion, a lower risk of cancer, and relief from osteoarthritis. Still, more research is needed. You can eat this fruit blended, roasted, sautéed, or fresh — on its own or in any number of dishes.