Pineapple Health Benefits – Learn All About This Powerful Fruit

The Pineapple also known as pineapple, is a fruit that has its origin in Brazil and Paraguay. It is part of the bromeliad family, being one of the only ones belonging to this class that develops edible fruits. Its formation is made from berries, which unite around the central nucleus, forming the fruit.

The pineapple pulp is fleshy, showing yellowish or whitish colors. It has a crown made of thorny, hard leaves. Its bark is rough and hardened, with a scaly appearance. The skin color varies between yellow, orange, green and also reddish yellow.

In the mid-15th and 16th centuries, the pineapple was taken to Europe and, since then, it has spread around the world. In Brazil, it is one of the most appreciated fruits by the population, being consumed in several ways: in natura , in desserts, jellies, juices and even in savory dishes, such as roasts, for example.

In addition, it has a low amount of calories and the presence of fiber, which is a positive factor for those on a diet. A medium-sized slice (about 100g) has an average of 50 calories. Most of these calories come from carbohydrates.

As it is a fruit that has a lot of water in its composition, pineapple is an excellent way to hydrate the body, in addition to being rich in minerals, vitamins and fibers, components that are essential for the health of our body.

When talking about pineapple, important nutritional properties should not be forgotten, such as the presence of enzymes with anti-inflammatory action, as well as beta-carotene, large amounts of vitamin A and C, potassium, manganese, copper, zinc and vitamins of the complex B.

When drinking the juice made from the bark, the intestine is regulated and the feeling of satiety is greater. Unlike what many believe, people with diabetes can eat pineapple, because, due to the amount of fiber it has, it ends up preventing sugar from falling into the bloodstream quickly, which prevents insulin spikes.

Check out more details about the nutrients found in pineapple:

  • Beta – carotene : this is an antioxidant that works very beneficially in preventing cancer, as well as macular degeneration and other diseases.
  • Copper : Copper helps to fix iron in hemoglobin, facilitating the transport of oxygen to the body. This reduces the feeling of fatigue, headaches and also prevents anemia.
  • Zinc : Zinc contributes to healing and also activates the functioning of enzymes in our body.
  • Vitamin A : improves skin health, protects the eyes and has an antioxidant action.
  • Vitamin C : improves immunity, preventing colds and flu, as well as helping to reduce stress.
  • Vitamins the B complex : they are essential vitamins for the neurological system, being used to metabolize proteins, carbohydrates and lipids.

Next, learn more about pineapple, benefits and harm that its consumption brings to our body.


1. Help with weight loss:

This fruit has a high amount of water and is also rich in fiber. For this reason, pineapple helps to lose weight when consumed one slice after each meal, as the feeling of fullness will be maintained for a longer period of time.

As it is low in calories per serving, this is also a beneficial factor in your diet. The desire to eat sweets or other treats between main meals will also be reduced with the ingestion of pineapple.

Despite this, the ideal is not to exaggerate the consumption of this fruit, as it has carbohydrates, it can harm the weight loss process.

2. Protects against cardiovascular disease:

As a rich source of fiber and potassium, pineapple helps take care of heart health. Potassium reduces the risk of a stroke, lowering blood pressure and restoring blood pressure.

Studies carried out with the properties of pineapple revealed that the fruit acts against blood clotting, decreasing the chances of a heart attack and stroke.

3. Aids digestion

The benefits of pineapple for digestion are related to its ability to break down proteins, which are transformed into amino acids and peptides. This aids in the digestive processes as it produces relief from the symptoms of acid reflux.

4. Relieves muscle pain

Among the properties of this fruit is an enzyme called bromelain, which acts as an anti-inflammatory. This makes the consumption of pineapple very positive for people who perform physical activities, reducing pain after training and also swelling, injuries and trauma.

When consumed after training, it helps to restore muscle health quickly, preventing muscle breakdown.

5. Contributes to muscle mass gain

Anyone looking to acquire lean mass should include protein in their diet. Because of this, pineapple is more than recommended, since the presence of bromelain acts in the digestion of these proteins. This causes them to be broken down into amino acids and absorbed by the intestine more easily, and then used to build muscle tissue.

The potassium found in pineapple helps in muscle and cardiac contraction, which results in better physical performance.

6. Prevents cancer

Research carried out has shown that bromelain is effective for treating cancer. It works by killing off harmful cells, leaving healthy ones unharmed. This is because bromelain has selective cytotoxicity and, because of that, it only attacks cancer cells. In addition, the presence of fiber in pineapple helps prevent colorectal cancer from developing.

7. Slows down aging and protects the eyes

By combating the action of free radicals in the body, pineapple helps to prevent premature aging, also reducing the risk that older people have greater mobility difficulties. This fruit also has vitamin A, which helps maintain eye health, protecting the corneas and preventing eye changes such as night blindness.

8. Makes hair and skin prettier

Vitamin C is an ally of skin health, causing collagen production to be stimulated. In addition, this vitamin helps in healing and reduces the formation of free radicals, which makes the skin more hydrated, firm and free from acne.

Problems related to the scalp, sunburn and skin cracks also undergo an improvement, due to the presence of bromelain in pineapple, which acts as an anti-inflammatory.

9. Harms of consuming too much pineapple

As it is an acidic fruit, pineapple should be avoided by people who have lesions in the mouth, such as thrush and stomatitis. Eating too much of this fruit can also cause mouth sensitivity. Ingestion is not recommended while the pineapple is not yet ripe, as it is toxic to the human body.

The presence of bromelain in pineapple can end up interacting with certain medications and, for this reason, people who take antidepressants, anticoagulants, antibiotics and anticonvulsants should avoid eating this fruit in large quantities.

In addition, excessive consumption can cause diarrhea, damage to tooth enamel, vomiting and rashes. However, if consumed in a moderate way, there will be no problems regarding these mentioned factors.


For all the benefits and flavor of pineapple, several recipes are made using this fruit. Juices are very popular, providing nutrients and refreshing the body.


The juice made with the pineapple peel is widely used by people who have the objective of losing weight. As the fruit peel has an even greater amount of fiber and nutrients than the pulp, it is more than suitable for this purpose.


  • 1 liter of water
  • 1 pineapple peel
  • sweetener or sugar
  • mint leaves

preparation mode

  1. First, it is necessary to sanitize the pineapple peel. Put the pieces of sauce in 1 liter of water, along with 1 tablespoon of chlorine, for about 15 minutes. Wash the shells next.
  2. In a blender, place the skins together with half a liter of water to blend. Then strain and then beat again with the remaining water. Add sweetener or sugar to taste and it’s ready to drink.
  3. To make the juice even more refreshing, add some mint leaves.

Taking a pineapple juice with ginger is a great tip to fight unwanted extra pounds. Ginger is a powerful thermogenic, that is, a food that speeds up metabolism and increases calorie burning. Therefore, when combined with pineapple, it results in a perfect combination for weight loss.


  • 4 thin slices of pineapple
  • 1 glass of ice water
  • 2 thin slices of ginger
  • ½ cup (coffee) of lemon juice
  • mint leaves to taste

Preparation mode

Put all ingredients in a blender and blend for about 1 minute. No need to be strained. If you prefer, put an ice cube and help yourself right away.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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