8 juicy benefits of eating pineapple every day!

pineapple slices
Pineapple is full of vitamins and minerals and can help in overall health wellness of the body. Image courtesy: Freepik
Anjuri Nayar Singh Published: 31 May 2024, 16:00 pm IST
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From aiding digestion to improving immunity, there are many health benefits of pineapple. The fruit is a rich source of vitamin C, minerals and antioxidants, and is useful in fighting cancer as well as improving skin quality. While pineapple can be enjoyed simply in its raw form, as a fruit, it can also be roasted, baked and grilled. It can be a great addition to many salads, stir-fries, tacos, skewers as well as pizza. Read on to know more about pineapple benefits, how to cut a pineapple and the best time to eat it.

Nutritional information of Pineapple

According to the US Food and Drug Administration, one cup of pineapple or 165g of the fruit, offers the following nutrients.

Calories: 82.5 kcal
Fat: 0.198 grams (g)
Protein: 0.891 g
Carbs: 21.6 g
Fiber: 2.31 g
Vitamin C: 78.9 milligrams (mg),
Manganese: 1.53 mg
Vitamin B6: 0.185 mg
Copper: 0.181 mg
Thiamine: 0.13 mg
Folate: 29.7 micrograms (mcg)
Potassium: 180 mg
Magnesium: 19.8 mg
Niacin: 0.825 mg
Pantothenic acid: 0.351 mg
Riboflavin: 0.053 mg
Iron: 0.478 mg

Benefits of pineapple

Eating pineapple can prove to be very healthy as it comes with a host of benefits!

1. Full of vitamins and minerals

The biggest benefit of pineapples is that it is full of vitamins and minerals required for the daily functioning of the body. One cup of pineapple gives about 88 per cent of the daily requirement for vitamin C, and 109 per cent daily requirement for manganese. Pineapples contain considerable amounts of fiber, potassium as well and calcium, according to research published in the International Journal of Nutrition and Food Sciences.

2. Pineapple has antioxidants

One of the major benefits of pineapple is that it contains antioxidants. This keeps oxidative stress, an imbalance of free radicals and antioxidants in the body, at bay. Oxidative stress can cause inflammation in the body, weak immune system and high sugar. Pineapples contain flavonoids and phenols. A rat study, conducted in Nutrition & Metabolism, showed that pineapple consumption reduced cardiac oxidative stress as well as inflammation.

3. Helps with digestion

Another pineapple benefit is that it can help with digestion, thanks to the digestive enzymes it contains called bromelains. These help in the easy digestion of meat, states this study, published in Molecules. Additionally, thanks to the quantity of minerals and vitamins in pineapple, it helps in maintaining a balanced diet. Pineapple can help you lose weight as well.

a cut pineapple
Make sure to choose ripe pineapples, otherwise you can fall sick. Image courtesy: Freepik

4. Rich in fiber

Pineapple is a rich source of fiber. It helps to add bulk to stool and eases bowel movement, thereby reducing constipation. A Nutrients study states that pineapple is good for treating chronic constipation as well.

5. May prevent cancer

Pineapple consumption may prevent cancer, as many cancers are caused due to oxidative stress. Pineapple reduces this risk by minimizing oxidative stress due to the presence of bromelain in it. This enzyme has anticancer properties. It is also used to treat cancer, states this study, published in the journal Nutrients.

6. May strengthen immunity

One of the biggest pineapple benefits is that it can work on your immunity by reducing inflammation in the body. A study, published in Nutrition and Metabolism, observed the impact of pineapple consumption on kids. The 98 participants were divided into three groups; one group was given no canned pineapple, one group was given one cup of canned pineapple, and the third group was given two cups of canned pineapple on 98 children for nine days. It was seen that the group that got pineapple juice had a lower risk of catching bacterial and viral infections.

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7. May provide pain relief

Pineapple can also relieve you from pain as it has anti-inflammatory properties. A study, published in Foods, claims that pineapple is good for curing pain caused by arthritis. It can also help ease lower back pain in osteoarthritis. Pineapple helps to reduce period pain as well, and should be consumed on the first three days of your period.

8. Promotes healthy skin

Pineapple can make your skin glow, thanks to the vitamin C that it contains. A study, published by the National Institutes of Health, states that pineapple can reduce wrinkles as it contains antioxidants. It also helps to reduce skin damage and improve skin texture.

How to cut a pineapple?

Cutting a pineapple can be a daunting task. But here is a rather easy way to do it.

  • Cut the top and bottom part of the pineapple to trim it
  • Cut the pineapple into half and make both halves stand on the cuts. Now, slice it into two halves.
  • Spot the core, lighter section in the centre of the pineapple. Separate this from the rest of the fruit.
  • Slice each quarter into more pieces. Cut it crosswise, so that you have small pieces of the skin of the pineapple.
  • Now, run the knife along the skin to separate it from the fruit.

How can you tell if a pineapple is ripe?

Wondering if your pineapple is ready to be relished? An easy way of telling if a pineapple is ripe is that it should be golden, rather than green. Also, the bottom end of the fruit has to smell sweet. Try to squeeze it. If you are apple to squeeze it a bit, it is ripe; if you can squeeze a lot, it is overripe, and if you can’t squeeze at all, it is not ripe as yet.

A pineapple dish
Pineapples can be added to desserts as well as savoury items. Image courtesy: Freepik

How to add pineapple to your diet

There are various ways that pineapples can be added to your daily diet. You can add it to fruit salads, or even fruit smoothies. Besides this, pineapples can be grilled and served with barbeque chicken or nachos. You can also roast it and serve it with some sweet potatoes. A sweet and savoury sandwich can also be made by adding a pineapple to some bread and grilling it. You can enhance the taste by adding chicken and onion to the mix. A creative way of using a pineapple is by cutting a ring and adding pancake mix to it. Beat the heat with some pineapple popsicles too!

Also Read: Pineapple recipes: 8 delicious ways to enjoy this juicy summer delight!

How to make pineapple juice

Homemade pineapple juice is both healthy and refreshing. While juicing a pineapple, make sure to choose a ripe pineapple. Cut it into pieces, and add it into a blender or a juicer. You can even add salt, ginger and pepper to the mix. You may add some water to blend it better. Now filter the juice once it is frothy. This juice can be served immediately.

Side effects of pineapple

There are some side effects that you can experience from pineapple. There is a possibility of getting a rash, hives or even breathing difficulties if you are allergic to pineapple. Besides this, since pineapple has a lot of vitamin C, an overdose of vitamin C can lead to nausea or heartburn. It can even cause menstrual bleeding. Hence, consuming pineapple when you are pregnant should be approved by your doctor. Consuming unripe pineapple can also cause nausea and an upset stomach. Also, people suffering from kidney diseases should check with their doctor before consuming pineapple as it is high in potassium.


The benefits of pineapples are many such as improving immunity, preventing cancer and improving skin health. However, make sure that you are using ripe pineapples while including these in your diet. Pineapples can be eaten raw, or grilled and baked.




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About the Author

Anjuri Nayar Singh has over 12 years of experience in writing for various topics including lifestyle, films, television and OTT. She also writes on art and culture, education and human interest stories. ...Read More

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