Pineapple is a favorite fruit for many. Its juicy, naturally sweet taste makes it a great addition to various meals, snacks, and drinks. Beyond its tough skin and core, this tropical fruit is celebrated for its impressive nutrient profile. These nutrients may help with digestion, support the immune system, and support a healthy inflammatory response.
This article looks at the potential health benefits of eating pineapple and examines its nutritional value, including antioxidants, essential vitamins, minerals, the enzyme bromelain, and more.
Journey of the Pineapple
The pineapple (Ananas comosus) is a tropical plant that bears edible fruit and belongs to the Bromeliaceae family.1 This tropical fruit is believed to have been first discovered in South America and then later rediscovered in the West Indies.1 Pineapples are now grown in many warm climates around the world.1
Pineapples were shipped from the West Indies to Europe, where they became popular as table decorations at meals and gatherings. Over time, they turned into a symbol of hospitality, friendship, and wealth.2 Even today, we often use the pineapple as a symbol to welcome people to our homes.
The Spanish introduced the pineapple to Hawaii between the late 1700s and early 1800s.2 There are approximately 3,000 varieties of pineapples.3 Pineapples can be enjoyed in many forms such as raw or fresh, diced, sliced, canned, dried, or as juice. Their unique flavor makes them popular in many diets around the world.4
Powerful Nutrient Profile
Pineapple is packed with important nutrients like antioxidants, vitamins, minerals, fiber, enzymes, and phytonutrients. One of the most notable components of pineapple is bromelain, an enzyme naturally found in this fruit.
Bromelain
Bromelain is often referred to as a single proteolytic enzyme, which helps break down protein in food. However, bromelain is a complex mixture of these protein-digesting enzymes (proteases) including stem bromelain, fruit bromelain, and ananain.5 This enzyme is often extracted from the fruit to be used as dietary supplements, as well as used in cooking for tenderizing meat.4,5 Research also supports that bromelain may support several of the potential health benefits of pineapple including aiding in digestion, supporting a healthy inflammatory response, heart health, and the immune system.4,5
Vitamin C
Pineapple is an excellent source of vitamin C. This nutrient plays an important role in supporting the immune system. It also acts as a powerful antioxidant, protecting our cells from damage caused by free radicals.6 Did you know that 1/3 of the recommended daily allowance for vitamin C can be found in 1 cup of fresh pineapple?7 Since this is naturally sweet, and not high in calories, it just might be the perfect midday snack!
B-Vitamins
Pineapple is packed with several B vitamins like thiamin (Vitamin B1), niacin (Vitamin B3), B6, and folate. These vitamins help your body to convert the food you consume into energy. These vitamins are also important for making new red blood cells, which transport oxygen to your organs and tissues.8
Manganese
Manganese is an important nutrient found in many foods, such as pineapple. It is crucial for immune health and strong bones. This mineral also helps several enzymes in the body, which are needed to metabolize amino acids, cholesterol, glucose, and carbohydrates. Manganese supports bone density and helps the body fight oxidative stress. Manganese works with vitamin K to assist in blood clotting.9
Dietary fiber
Pineapple contains approximately 2.4 grams of dietary fiber per cup.10 Fiber from pineapple, along with other fiber-rich foods like vegetables, fruits, nuts, seeds, and whole grains, can serve as a source of prebiotics. These prebiotics can help stimulate the good bacteria in the gastrointestinal tract (GI) and encourage the viability of probiotics in the gut.
Other minerals
Pineapple also contains magnesium, copper, and a small amount of calcium.
Potential Health Benefits of Bromelain
Digestive health
Bromelain primarily helps digestion by breaking down protein in food, which allows the small intestine to absorb nutrients from the food more easily. This enzyme is particularly effective at digesting meat proteins, contributing to better overall digestion. Additionally, the fiber in pineapple and other foods helps move food through the digestive system, potentially reducing fermentation of undigested food, which may help minimize gas, bloating, and irregular bowel movements. Keeping food from sitting too long in the digestive tract is important in supporting good gut health.
Supports heart health
Research indicates that bromelain may support cardiovascular health, by supporting healthy kinin and fibrin formation for healthy platelet (clot) formation and support healthy circulation.13
Supports the immune system and the natural response to inflammation
Bromelain helps balance cytokines, which are the proteins that control inflammation in our body. It helps to manage the production of both proinflammatory and anti-inflammatory cytokines. Keeping this balance is crucial for the immune system and influences how the body reacts to inflammation.13
Support musculoskeletal system
Some research indicates that bromelain may promote muscle and joint health.13
How to Tell if a Pineapple Is Ripe?
The first thing you should consider when searching for an organic pineapple is to check if the pineapple is ripe. You can start by smelling the bottom of the fruit. A sweet aroma indicates ripeness. Next, gently press or squeeze the pineapple, looking to ensure it has a slight softness to it. Check out the leaves too, since they also indicate ripeness. The leaves should be green and not wilted or brown. If the pineapple has a strong smell or soft spots, it may be overripe.
Ways to Enjoy Pineapple
Pineapple is a versatile fruit that can add a burst of sweetness and acidity to a variety of dishes. Try grilling pineapple slices for a caramelized, smoky touch to complement your meal. You can also mix fresh or unsweetened canned diced pineapple with tomatoes, onions, garlic, and mango to create a vibrant, flavorful homemade salsa.
If you are looking for another delicious way to support your digestive and immune health, Vive Organic’s Digestion Shot, Digest + Immunity is the perfect go-to! Our Digest + Immunity Shot is packed with aloe vera and apple cider, 1 billion colony-forming units (CFU) of prebiotics, and 3g of fiber to support gut health. This perfect combination of digestive support paired with a delicious pineapple ginger flavor provides a fresh, no-sugar-added option for another way to enjoy the potential benefits of nutrients that support optimal health.
Monitor Intake
If you are eating pineapple or considering bromelain supplements, whether orally or topically, consult your healthcare provider first. They can inform you about any potential interactions with medications you may be taking. Pineapple and bromelain can affect how certain medications work, especially blood thinners, which could pose risks.12
Pregnant or breastfeeding women should also avoid bromelain supplements and discuss with their healthcare provider any questions or concerns they may have, as research or studies on safety in these cases are not reliable. It is best to stay on the safe side and avoid the use of bromelain.12
If you have allergies or think you might be allergic to pineapple or bromelain, stop eating the fruit, stop taking the supplement, and seek medical assistance.
Takeaways
Pineapple offers several health benefits and is packed with essential nutrients, including vitamins, minerals, antioxidants, fiber, and other important compounds. A key element in pineapple is bromelain, a group of enzymes that help digest proteins. Bromelain may improve digestive health and support the body’s natural response to inflammation, as well as support healthy immune function.
There are countless ways to include pineapple in your meals. However, it’s essential to maintain a balanced diet with servings from all food groups daily for optimal nutrition. This blog highlights pineapple's benefits for educational purposes and does not suggest focusing solely on one food group.
Always speak with your healthcare provider regarding any concerns you may have about your health and dietary intake.
Disclaimer: This blog contains promotional content about our products. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice. While the nutritional information and health tips shared here are based on published studies and expert insights, they should not replace advice and treatment from a healthcare professional. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.
References
- Britannica. “Bromeliaceae | Plant | Britannica.” Encyclopaedia Britannica, 2019. https://www.britannica.com/plant/Bromeliaceae Accessed 16 Jan. 2025.
- Blakely, Julia. “The Prickly Meanings of the Pineapple – Smithsonian Libraries / Unbound.” Smithsonian, 28 Jan. 2021. https://blog.library.si.edu/blog/2021/01/28/the-prickly-meanings-of-the-pineapple/ Accessed 16 Jan. 2025.
- Encyclopedia Britannica. “Search | Britannica.” 2025. https://www.britannica.com/search?query=pineapple Accessed 16 Jan. 2025.
- Mohd Ali, Maimunah, et al. “Pineapple (Ananas Comosus): A Comprehensive Review of Nutritional Values, Volatile Compounds, Health Benefits, and Potential Food Products.” Food Research International, vol. 137, no. 109675, Nov. 2020. https://doi.org/10.1016/j.foodres.2020.109675
- Kansakar, Urna et al. “Exploring the Therapeutic Potential of Bromelain: Applications, Benefits, and Mechanisms.” Nutrients vol. 16,13 2060. 28 Jun. 2024. Exploring the Therapeutic Potential of Bromelain: Applications, Benefits, and Mechanisms - PMC.
- Higdon, Jane. “Vitamin C.” Linus Pauling Institute, 2000. https://lpi.oregonstate.edu/mic/vitamins/vitamin-C Accessed 16 Jan. 2025
- Eatthismuch.com. “Pineapple.” 2024. https://www.eatthismuch.com/calories/pineapple-1597 Accessed 16 Jan. 2025.
- Cleveland Clinic. “7 Reasons Pineapple Is Good for You.” 11 Oct. 2022. https://health.clevelandclinic.org/benefits-of-pineapple Accessed 16 Jan. 2025.
- National Institutes of Health. “Office of Dietary Supplements - Manganese.” 2017. https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/ Accessed 16 Jan. 2025.
- Nutritionix. “Pineapple.” 2025. https://www.nutritionix.com/food/pineapple Accessed 16 Jan. 2025.
- Booth, Stephanie. “Health Benefits of Pineapple.” WebMD, 15 Aug. 2022. https://www.webmd.com/food-recipes/benefits-pineapple Accessed 16 Jan. 2025.
- WebMD. “Bromelain: Uses, Side Effects, Interactions, Dosage, and Warning.” 2019. https://www.webmd.com/vitamins/ai/ingredientmono-895/bromelain Accessed 16 Jan. 2025.
