<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Pineapple-01-5562ee3.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Pineapple-01-5562ee3.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Pineapple-01-5562ee3.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-890921 alignnone size-landscape_thumbnail" alt="Fresh pineapples" title="Top 10 health benefits of pineapple" /> <h2 class="p1"><b>What is pineapple?</b></h2>
<p class="p1"><span class="s1"><a href="https://www.bbcgoodfood.com/glossary/pineapple-glossary">Pineapple</a></span> (<i>Ananas comosus</i>) is a tropical fruit known for its iconic shape – a sphere of sweet and juicy flesh surrounded by a tough, segmented skin, with a tuft of spiky green leaves on top. The fruit is actually a collection of flowers, each with its own eye that is fused around the central core, which takes a staggering three years to mature.</p>
<h2 class="p1"><b>Health benefits of pineapple include:</b></h2>
<ul>
<li class="p1">Source of antioxidants</li>
<li class="p1">Longer lasting antioxidant protection</li>
<li class="p1">Useful source of fibre</li>
<li class="p1">May aid digestion</li>
<li class="p1">May support iron absorption</li>
<li class="p1">May promote healing after injury</li>
<li class="p1">May help relieve the symptoms of arthritis</li>
<li class="p1">May support immunity</li>
<li class="p1">May support the cardiovascular system</li>
<li class="p1">May support anti-inflammatory bowel conditions</li>
</ul>
<p class="p1"><b>Read more of our </b><a href="/health" target="_blank" rel="noopener"><span class="s1"><b>health guides</b></span></a><b> and check out some of our delicious </b><a href="/recipes/collection/pineapple-recipes" target="_blank" rel="noopener"><span class="s1"><b>pineapple recipes</b></span></a><b>, from </b><a href="/recipes/belly-pork-pineapple-burritos" target="_blank" rel="noopener"><span class="s1"><b>belly pork & pineapple burritos</b></span></a><b> to the sweet and sharp flavours of our </b><a href="/recipes/green-salmon-pineapple-tamarind-salad" target="_blank" rel="noopener"><span class="s1"><b>green salmon with pineapple & tamarind salad</b></span></a><b>.</b></p>
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<h2 class="p1"><b>Nutritional profile of pineapple</b></h2>
<p class="p1">An 80g serving of fresh pineapple provides:</p>
<ul class="ul1">
<li class="li1">33Kcal / 141KJ</li>
<li class="li1">0.3g Protein</li>
<li class="li1">0.2g Fat</li>
<li class="li1">8.1g Carbohydrate</li>
<li class="li1">1.3g Fibre</li>
<li class="li1">128mg Potassium</li>
<li class="li1">10mg Vitamin C</li>
</ul>
<p class="p1">Whether you choose fresh or canned pineapple, an 80g serving counts towards your five-a-day, but if you do opt for the canned variety, choose a product with no added sugar. A single glass (150ml) of unsweetened pineapple <a href="/howto/guide/should-i-still-drink-fruit-juice" target="_blank" rel="noopener"><span class="s1">juice also counts</span></a>, but be aware that this is high in the type of sugars, known as <a href="https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/" target="_blank" rel="noopener"><span class="s1">‘free’ sugars</span></a>, that we are advised to limit.</p>
<h2 class="p1"><b>Top 10 health benefits of pineapple</b></h2>
<h3 class="p1"><b>1. Source of protective antioxidants</b></h3>
<p class="p1">Pineapples are a useful source of protective plant compounds, especially flavonoids, known as antioxidants. Consuming these on a regular basis may reduce your risk of developing certain chronic health conditions, including <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8028712/" target="_blank" rel="noopener"><span class="s1">heart disease</span></a>, diabetes and cancer.</p>
<h3 class="p1"><b>2. Longer lasting antioxidant protection</b></h3>
<p class="p1">Obtaining protective plant compounds (antioxidants) from foods, like pineapple, that are also a rich source of insoluble fibre, appears to <a href="https://pubmed.ncbi.nlm.nih.gov/33371552/" target="_blank" rel="noopener"><span class="s1">prolong the protective effect</span> </a>of compounds like flavonoids.</p>
<h3 class="p1"><b>3. Useful source of fibre</b></h3>
<p class="p1">Being rich in fibre, fruit like pineapple may help support a healthy digestive system and <a href="https://pharmacy.mahidol.ac.th/journal/_files/2023-50-4_6.pdf" target="_blank" rel="noopener"><span class="s1">improve the diversity</span></a> and health of the community of beneficial microbes that reside in your gut (known as your gut microbiota).</p>
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<h3 class="p1"><b>4. May aid digestion</b></h3>
<p class="p1">Pineapple contains an enzyme, known as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/" target="_blank" rel="noopener"><span class="s1">bromelain</span></a> – this breaks down the proteins in food into their smaller building blocks of amino acids and peptides, and is active in both the acid environment of the stomach and the alkaline conditions of the small intestine. It is the bromelain content that makes pineapple a useful digestive aid for those who don’t break down their food properly, especially for those with pancreatic insufficiency, a condition in which the pancreas fails to produce enough digestive enzymes. These properties make fresh (not canned) flesh and juice of pineapple a useful tenderiser for meat or fish.</p>
<h3 class="p1"><b>5. May support iron absorption</b></h3>
<p class="p1">Pineapple is a useful source of vitamin C, with the canned fruit being especially rich. One interesting <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258310/" target="_blank" rel="noopener"><span class="s1">study</span></a> suggested that consumption of canned pineapple over a nine-week period appeared to improve the haemoglobin levels of both underweight and normal weight subjects. Haemoglobin is an iron-containing protein and is where two-thirds of the body’s iron is found. It is a major component of red blood cells and plays an important role in transporting oxygen around the body. The mechanism behind pineapple’s benefit is thought to be the action of vitamin C in improving iron absorption.</p>
<h3 class="p1"><b>6. May promote healing after injury</b></h3>
<p class="p1">A number of studies suggest that bromelain helps reduce inflammation, swelling and bruising after injury or <a href="https://pubmed.ncbi.nlm.nih.gov/28065968/" target="_blank" rel="noopener"><span class="s1">surgery</span></a>. It can even be useful if taken before <a href="https://pubmed.ncbi.nlm.nih.gov/24589242/" target="_blank" rel="noopener"><span class="s1">dental surgery</span></a>, when it appears to help reduce pain and provide as much relief as anti-inflammatory medication.</p>
<p class="p1">In vitro research (conducted in a test tube) has also demonstrated bromelain’s value in <a href="https://pubmed.ncbi.nlm.nih.gov/23771413/" target="_blank" rel="noopener"><span class="s1">wound healing</span></a>.</p>
<h3 class="p1"><b>7. May help relieve the symptoms of arthritis</b></h3>
<p class="p1">Numerous <a href="https://pubmed.ncbi.nlm.nih.gov/15841258/" target="_blank" rel="noopener"><span class="s1">studies</span></a>, dating back as far as the 1960s, have demonstrated how useful bromelain can be in the relief of the <a href="https://pubmed.ncbi.nlm.nih.gov/3046953/" target="_blank" rel="noopener"><span class="s1">inflammatory pain</span></a> associated with arthritis. It appears to have this <a href="https://pubmed.ncbi.nlm.nih.gov/3046953/" target="_blank" rel="noopener"><span class="s1">analgesic action</span></a> through a direct influence on the chemical mediators that are involved in our perception of pain.</p>
<h3 class="p1"><b>8. May support immunity</b></h3>
<p class="p1">A nine-week <a href="https://pubmed.ncbi.nlm.nih.gov/25505983/" target="_blank" rel="noopener"><span class="s1">study</span></a> of school children who ate either a moderate amount of canned pineapple (140g) or a large amount (280g) every day, had a significantly lower risk of catching a viral or bacterial infection than those who ate none. In addition to this, those who ate the higher amount had four times the number of infection-fighting white immune cells.</p>
<p class="p1">The anti-inflammatory properties of bromelain also appear to be valuable in helping <a href="https://pubmed.ncbi.nlm.nih.gov/27602208/" target="_blank" rel="noopener"><span class="s1">modulate the immune system</span></a>, and may be especially valid for those with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/" target="_blank" rel="noopener"><span class="s1">auto-immune</span></a> conditions.</p>
<h3 class="p1"><b>9. May support the cardiovascular system</b></h3>
<p class="p1">Once again, it is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/" target="_blank" rel="noopener"><span class="s1">bromelain</span></a> that appears to have value to the heart and circulatory system through its action on preventing or minimising the severity of attacks of angina and transient ischaemic attack (TIA). It’s also thought that bromelain may <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/" target="_blank" rel="noopener"><span class="s1">break down cholesterol plaques</span></a>, responsible for hardening arteries and potentially leading to a condition called atherosclerosis.</p>
<p class="p1"><span class="s1"><a href="https://pubmed.ncbi.nlm.nih.gov/2203073/" target="_blank" rel="noopener">Animal studies</a></span> suggest bromelain also influences blood clotting by inhibiting the production of a protein called fibrin which is involved in blood coagulation.</p>
<h3 class="p1"><strong>10. May be supportive for inflammatory bowel conditions</strong></h3>
<p class="p1">Although <a href="https://pubmed.ncbi.nlm.nih.gov/20848493/" target="_blank" rel="noopener"><span class="s1">research</span></a> into the anti-inflammatory effect of bromelain on alleviating the symptoms of inflammatory bowel conditions (such as ulcerative colitis) looks promising, more evidence is needed before this benefit can be proven in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2269703/" target="_blank" rel="noopener"><span class="s1">humans</span></a>.</p>
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<h2 class="p1"><b>Is pineapple safe for everyone?</b></h2>
<p class="p1">Unless you experience an allergy to pineapple, it is generally recognised as safe for most people when included as part of a healthy, balanced diet. However, eating or drinking large quantities may cause digestive upset and you’d be wise to avoid the unripe fruit as this may cause diarrhoea and throat irritation. Moreover, if you suffer from <a href="/howto/guide/the-acid-reflux-diet-what-is-it" target="_blank" rel="noopener"><span class="s1">acid reflux</span></a>, pineapple may aggravate your symptoms.</p>
<p class="p1">Those on blood thinning medication should be mindful that the bromelain in pineapple may affect the blood’s ability to clot and when eaten in quantity, and in conjunction with blood thinning medication, may raise the risk of bleeding.</p>
<h2 class="p1"><b>Overall, is pineapple healthy?</b></h2>
<p class="p1">Deliciously sweet, pineapples make a nutritious and healthy addition to a varied and balanced diet. However, those with an allergy should avoid the fruit and those on blood thinning medication should exercise caution.</p>
<p class="p1"><b>Speak to your GP or healthcare provider if you’re concerned about allergies, are on anti-coagulants or you have a relevant health condition.</b></p>
<h3 class="p1"><b>Try our delicious pineapple recipes:</b></h3>
<p class="p1"><a href="/recipes/pineapple-hot-sauce" target="_blank" rel="noopener">Pineapple hot sauce</a><br>
<span class="s1"><a href="/recipes/thai-squash-pineapple-curry" target="_blank" rel="noopener">Thai squash & pineapple curry</a></span><br>
<a href="/recipes/pineapple-pink-grapefruit-mint-sugar" target="_blank" rel="noopener"><span class="s1">Pineapple & pink grapefruit with mint sugar</span></a><br>
<a href="/recipes/jerk-pork-pineapple-skewers-black-beans-rice" target="_blank" rel="noopener"><span class="s1">Jerk pork & pineapple skewers with black beans & rice</span></a><br>
<a href="/recipes/frozen-fruit-sticks-passion-fruit-lime-drizzle" target="_blank" rel="noopener"><span class="s1">Frozen fruit sticks with passion fruit & lime drizzle</span></a><br>
<a href="/recipes/sweet-sour-chicken-veg" target="_blank" rel="noopener"><span class="s1">Sweet & sour chicken & veg</span></a><br>
<a href="/recipes/thai-red-duck-sticky-pineapple-rice" target="_blank" rel="noopener"><span class="s1">Thai red duck with sticky pineapple rice</span></a><br>
<a href="/recipes/griddled-swordfish-pineapple-chilli-salsa" target="_blank" rel="noopener"><span class="s1">Griddled swordfish with pineapple & chilli salsa</span></a><br>
<a href="/recipes/skinny-thai-burgers-sweet-potato-chips-pineapple-salsa" target="_blank" rel="noopener"><span class="s1">Skinny Thai burgers with sweet potato chips & pineapple salsa</span></a></p>
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<span class="s1"><a href="/health" target="_blank" rel="noopener">More health & nutrition tips</a></span></p>
<hr>
<p class="p1"><i>This article was last reviewed on 5 June 2024 by Kerry Torrens.</i></p>
<p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href="https://bant.org.uk/" target="_blank" rel="noopener noreferrer">British Association for Applied Nutrition and Nutritional Therapy</a> (BANT) and the <a href="https://www.cnhc.org.uk/" target="_blank" rel="noopener noreferrer">Complementary & Natural Healthcare Council</a> (CNHC). Find out more at <a href="https://urbanwellness.co.uk/" target="_blank" rel="noopener noreferrer">urbanwellness.co.uk</a>.</em></p>
<p><em>Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.</em></p>
<p><em>All health content on </em><span class="skimlinks-unlinked"><i>goodfood.com</i></span><em> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a title="https://www.immediate.co.uk/terms-and-conditions" href="https://www.immediate.co.uk/terms-and-conditions">terms and conditions</a> for more information.</em></p>
Top 10 health benefits of pineapple
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