11 Health Benefits of Pineapple Based on Science (+8 Pineapple Recipes)

Did you know you can dramatically alter your metabolism by eating right? Fruits that contain plenty of fiber naturally boost your body’s fat-burning process. Pineapple is a tropical fruit known for its bright yellow appearance and high seasoned flavor. It brings with large amounts of manganese, vitamin C, and bromelain. Besides being one of the best fruits for fat burning, pineapples also contain vitamin B6 and copper. (1)

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A bowl of pineapple chunks bursts with not only flavor, but antioxidants, anti-inflammatory, and immune-boosting properties. It’s clear that eating pineapple in moderation can make a huge difference for your health and well-being.

Read on to know the surprising benefits of pineapple and why you should be eating more pineapples for years to come.

1. Pineapple can alleviate stress

Pineapple consists of large amounts of vitamin C with immune boosting properties. They are helpful against the way your body responds to stress that could lead to serious diseases including autoimmune diseases and cancer.

The human body is made up of corticoids that are present in the adrenal gland. Corticoids contain corticosterone and cortisol with other hormones. During extreme stressful conditions, the body responds to stress by releasing this hormone, triggering your “flight or fight” response.

So with a vitamin C deficiency in the body, the stress hormones in the blood heighten and destruct our natural coping mechanisms. According to Alabama researchers, a daily recommended value of vitamin C, that is pineapples, daily is sufficient to lower stress hormones in the blood.

To protect immune function, people under incredible amounts of stress require higher doses of pineapple on a daily basis. This study places significant emphasis on the underlying causes of stress on the human body, leading to mental and physical distress. That’s why the consumption of tropical diet fruits such as pineapple is essential. (2)

Key Takeaway: Pineapple is a top source of vitamin C to improve your body’s response to stressful environments. It may seem like not a big deal, but the inability to cope with stress hormones in the body can lead to severe autoimmune diseases and other respiratory conditions.

2. Pineapples Contain Lots of Choline That Positively Affects Brain Development

Dietary choline is a water-soluble vitamin and it also is related to other compounds including the components of fats, folate, and vitamin B complex. It helps sustain multiple processes in the human body carried out hundreds of times in a day. (3)

One of its key benefits is that it has a direct, healthy effect on brain development and growth. An increased dose of choline can boost brain function and obviate memory-related cognitive dysfunction.

Factors that lead to impaired cognitive function, Alzheimer’s disease, and memory loss can be controlled and prevented by an increased intake of choline in your daily diet. A study suggests that choline intake can ameliorate the brain’s signaling capacity by enhancing and supporting the nervous tissues and neuronal membranes.

It also functions as a trigger to significant neurotransmitters for proper nerve functioning. These neurotransmitters are responsible for relaying information to and from every system in the human body. (4)

Key Takeaway: If you want to improve your body’s cognitive health, an increased pineapple diet may help you. It contains good amounts of choline which is an essential vitamin for brain growth and development. To make pineapple work for you, consuming a small bowl full of pineapple pieces is essential for promoting healthy brain health.

3. Drinking Fresh Pineapple Juice Decreases Inflammation And Fights Inflammatory Bowel Disease

The health risks of inflammation in the body include joint pain, swollen joints, sore muscles, muscle and joint stiffness, and fatigue. Inflammation is characterized by excessive release of chemicals from white blood cells in the bloodstream. And this directly affects the body’s muscles and joints leading to loss of joint function. (5)

On the other hand, inflammatory bowel disease is characterized by excessive inflammation in the digestive tract. The health risks include unexplained weight loss, diarrhea, pain, and weakness. (6)

The benefits of pineapple juice include the treatment and prevention of inflammation in the entire human body. Pineapple contains a special bromelain enzyme which is used for treating swelling, sprains, and minor muscle and joint injuries. It plays an important role in reducing the effects of inflammation by restricting the production of pro-inflammatory compounds including cytokins and leukocyte. (7)

A long term bromelain diet can dramatically affect inflammation in the body. While protecting the digestive tract from inflammation-induced colonic neoplasia. Colonic neoplasia is one of the major determinants of inflammatory bowel disease.

Key Takeaway: The human body is partly ruled by the way nutrients suppress inflammation. You can increase your body’s natural anti-inflammatory properties by drinking fresh pineapple juice everyday. The bromelain enzyme present in pineapples slow inflammation and reduce the production of inflammatory cells in the digestive tract. This prevents inflammatory bowel disease in the body.

4. Pineapples Improve Both Male and Female Fertility

Pineapples contain many antioxidants and vitamins that help alleviate fertility problems in both male and female bodies. Infertility can be characterized due to a problem in the male, female, or both.

The why and how of infertility in humans can be a number of significant factors. The leading cause of infertility is oxidative stress. Free radical damage dramatically affects the reproductive organs. Other factors also include eating disorders, smoking, age-related effects, and an unhealthy lifestyle. All these factors also influence oxidative stress in the body.

As you already know, pineapples contain a good source of vitamin C. But they also contain vitamin B6, copper, vitamin A, iron, minerals, and folate. All these nutrients play an important role in reducing oxidative stress in the reproductive system.

For females, conditions such as endometriosis, ovulatory disorders, and fallopian tube damage can lead to aggressive oxidative stress in the body. (8)

For males, a defective spermatogenesis is the leading cause of male infertility. (9)

Key Takeaway: Pineapple is full of antioxidants, vitamins, and folate that play a critical role in reducing the serious effects of infertility in both genders. With an active lifestyle and a pineapple-rich diet, conceiving naturally is possible. It reduces inflammation caused by environmental and genetic factors.

5. Eating Pineapples Habitually Can Reduce Blood Clots

Regular intake of bromelain enzyme is generally administered to regulate proper blood flow from system to system in the human body. Blood clots are characterized by the body’s natural response to treating injured blood vessels.

Blood clots reduces excessive swelling and bleeding of blood vessels with the help of proteins and blood platelets present in your bloodstream or plasma.

Such blood clots once formed do not dissolve with time, hence they require immediate medical attention for proper treatment and prevention. (10)

Bromelain, present in pineapples, are important for the body’s proper functioning. When you consume pineapples on a regular basis, bromelain is directly absorbed into the bloodstream which helps reduce proteolytic and fibrinolytic activity. This prevents excessive blood clotting by allowing proper blood flow from the heart to other vital organs in the body. (11)

Any mechanism that doesn’t affect the normal blood flow is a good thing. Blood clotting can increase your chances of inflammation throughout the body. Also, they can cause pulmonary embolism in the lungs with other severe heart and respiratory diseases.

Key Takeaway: Pineapples have blood clot-reducing benefits with the help of bromelain enzyme. They regulate normal blood flow functioning and restrict possible respiratory and heart-related diseases caused to due improper nutrient absorption in the blood.

6. Thiamin Vitamins Are Necessary For Energy Production

For individuals living an active lifestyle, a deficiency in a specific type of vitamin, including thiamin, can cause low energy levels and slow cell repair. For proper nutrient conversion and absorption in the body, B-vitamins are play a crucial role.

Pineapples contain a good amount of thiamin vitamins that are popularly consumed by high-intensity athletes for increased muscle strength.

Factors such as unhealthy lifestyle, smoking, and environmental factors reduce the body’s ability to repair itself and fight diseases. This also contributes to low energy levels in the body. By increasing your thiamin vitamin levels, study suggests that a consistent intake of nutrient-rich fruits can decrease the chance of deficiency and increase energy.

It also brings back the healthy nutrients lost due to weight loss, especially for those who want to lose weight and get toned. Weight loss leads to a decrease in nutritive fluids and compounds in the human body. Pineapples help fight such deficiency with higher amounts of vitamins, minerals, calcium, and other nutrients. (12)

Key Takeaway: An increased intake of thiamin vitamins present in pineapples is linked to improved athletic performance in healthy individuals. If you want to enhance your body’s ability to produce more energy, repair cells, and fight disease, thiamin vitamins are essential.

7. An Increased Intake of Pineapple Benefits Weight Loss

Pineapples contain high amounts of dietary fiber that positively affect weight weight loss and weight management in individuals. Any fruits that increase the body’s fat-burning capacity are metabolism boosters. Pineapple is one such tropical fruit high in nutrients that regulate fast recovery and metabolic activities.

A combination of antioxidants and fiber in the human body is crucial to facilitate weight loss. Pineapples are excellent sources of natural antioxidants, including vitamin C, which is good for tissue support and food absorption in the body.

Additionally, pineapple contains bromelain compound which is a simpler substance needed for proper digestion and bacteria prevention. (13)

Drinking fresh pineapple juice or a blend of many fruit juices on a daily basis is a good way to initiate a healthy diet. Coupled with regular exercise, a consistent pineapple intake may help boost your metabolism and stimulate proper energy production.

Key Takeaway: Pineapples are one of the major dietary sources of fiber, which is associated to promoting healthy weight loss benefits. They have been proven to decrease excessive fat buildup and stimulate proper metabolic responses in the human body. They’re also beneficial for fighting bacterial infections, dysfunctional immune responses, and stimulate energy production.

8. Vitamin C in Pineapples May Help Inhibit Growth of Harmful Cancer Cells

There has been a direct link between vitamin C intake and cancer proliferation in healthy individuals. As you already know, cancer is the leading cause of death in the world. Cancer cells are rapidly growing agents in the body that destroy and negatively affect any cell they encounter. This leads to harmful and invasive tissue growth that cause severe chronic diseases in different parts of the body.

With the combination of vitamin C and other healthy antioxidants that pineapples contain, different types of cancer including stomach cancer, breast cancer, and colon cancer may be prevented.

Women struggling with genetic breast cancer pose a 63% lower risk of cancer cells proliferation with a sufficient intake of vitamin C on a day-to-day basis.

For inhibiting dangerous cancer cells in the digestive system, vitamin C is proven restrict the formation of carcinogenic compounds that are directly related to stomach cancer and gastric cancer. It also helps fight the kind of bacteria that causes stomach cancer due to vitamin C deficiency.

Lastly, 13 studies with over 670,000 participants suggests that a daily dietary intake of vitamin C from tropical fruits such as pineapple is tied to a reduced risk of developing colon cancer. (14)

Key Takeaway: Pineapple contains plenty of vitamin C which is the most healthy agent for preventing certain types of cancer. With an adjusted lifestyle and an increased pineapple intake, people suffering from genetic and environmental symptoms of breast, stomach, and colon cancer may improve their overall health.

9. Pineapples Seem to Help People Against Dementia

Dementia is a severe age-related disorder that causes memory loss, limited thinking abilities, and lack of concentration. It is a group of cognitive conditions characterized by cognitive decline or diseases such as Alzheimer’s disease.

With help of proper medical attention and therapy, the serious side-effects of dementia can be controlled. But for a more natural lifestyle-based therapy, science suggests that a daily intake of vitamin C and beta-carotene may help.

Vitamin C and beta-carotene are healthy antioxidants your body absolutely requires for proper cognitive functioning. Patients with lower levels of both these antioxidants show high levels of risk for developing dementia.

What’s more, a study examining 74 Alzheimer’s patients and 158 control patients showed that patients with AD had significantly lower levels of vitamin C and beta-carotene in the blood. Which was determined as one of the leading causes of this disease. Whereas in controlled subjects, vitamin C and beta-carotene levels were average. (15)

It is important to understand that those experiencing memory loss as a cognitive decline do not specifically have dementia. Dementia is a collection of cognitive symptoms that include memory loss. (16)

Key Takeaway: People with dementia-related problems can increase their vitamin C and beta-carotene intake by consuming more pineapples are a part of their healthy eating diet.

10. Pineapple is An Essential Fruit for Treating Diarrhea

Number of bacterial infections can cause serious diarrhea in the human body. And maintaining a healthy gut is a good way to prevent diarrhea and reduce bloating and gas.

Studies indicate that pineapples play a significant role in alleviating diarrhea and ameliorating gut health in individuals. Treating diarrhea as well as preventing such gut infections that cause bloating, vomiting, and gas in children and adults can be administered with the help of healthy foods high in antioxidants and dietary fiber. (17)

Also, bromelain is known to reduce inflammation in the digestive system which also contributes to overall gut health. To determine a link between pineapple and bromelain with diarrhea, a study obtained enough proof of a positive connection. (18)

This helps reduce infections and radiation in the body, which also causes diarrhea. And it alleviates any immune dysfunction that could possibly affect gut health. Those with a weak gut health may want to consider consuming more pineapples for their diet to reduce long-term effects of diarrhea and infections.

Key Takeaway: Because pineapples contain multiple antioxidants and bromelain, eating sufficient servings of pineapple can result in reduced diarrhea-related symptoms in the body. This makes pineapples a good, hearty fruit for improved gut health.

11. Pineapples Contain Melatonin Which Is A Powerful Anti-Aging Compound

Melatonin is a compound secreted by the pineal gland to reach all parts of the body. It travels through the blood to stimulate the body’s proper functioning. Factors such as wakefulness, alertness, and anti-inflammatory properties are deeply affected by melatonin levels.

It is also a powerful antioxidant for the prevention of different types of cancer, depression, and epilepsy.

Fruits including pineapples, orange, and bananas stimulate proper serum melatonin levels with antioxidant properties.

Age-related health risks affect various organs of the body including the skin, heart, brain, and bones. Normal melatonin levels provide protection against postmenopausal osteoporosis, multiple sclerosis, coronary heart disease, and sleep-related disorders. (19,20)

Key Takeaway: Pineapples are well digested fruits that help prevent age-related factors targeting the heart, cognitive function, and bone and muscle strength. It contains melatonin which is a crucial compound present in the blood for proper regulation of the body.

Some Delicious Pineapple Recipes

These recipes are the best ways to bounce back to a pineapple-rich diet. If you’re bringing back the mouth-watering pineapple, stay focused on meals that are rich in proteins and veggies. This’ll help you build muscle, fight diseases, and maintain normal cognitive health.

Pineapples are known to have an excellent reputation when it comes to maintaining optimal mental and physical health for children and adults. And they’re the most popular tropical fruit in the world. Thanks to their high vitamin C count, bromelain source, and antioxidant level, pineapples can actually make you happier when you’re in search of a quick and hearty meal.

So, here’s the rundown of my 8 favorite pineapple recipes to try for food fanatics.

1. Teriyaki Chicken with Pineapple

A quick and delicious chicken recipe for lunch or dinner with minimal cleanup and maximum flavor.


4 - boneless chicken thighs

1/3 cup - sherry, dry

1/4 cup - soy sauce

2 tbsp - brown sugar

1 can - pineapple rings

1/3 cup - pineapple juice

1 tsp - cornstarch

1 tsp - butter


  1. Combine sherry, soy, sugar, and pineapple juice in a bowl. Whisk until smooth. Add chicken pieces and pineapple rings. Refrigerate.

  2. Preheat oven for 15 minutes while refrigerating the chicken marinade.

  3. Grill boneless chicken pieces in the preheated oven for 5 minutes each side.

  4. Add the remaining marinade and cornstarch in a pan and whisk for 4 minutes, until gravy is thickened. Add butter and use as extra gravy for the grilled chicken. Serve hot with cooked rice or mashed potatoes.

2. Hawaiian Pineapple Pizza

In love with pineapples? Have you tried them on a pizza topped with bubbling cheese and salami?


For pizza crust:

2 1/4 tsp - yeast

1 1/3 cup - warm water

3 1/2 cup - all-purpose flour

2 tbsp - olive oil

3/4 tsp - salt

1 tbsp - granulated sugar

Cornmeal for garnishing

For pizza:

1/2 cup - red pizza sauce

1 1/2 cup - mozzarella cheese

1/2 cup - chopped chicken ham or bacon

1/2 cup - pineapple pieces

3 - bacon slices


  1. To cook pizza crust: Combine yeast and water in a large bowl. Set aside for 5 minutes. Combine flour, salt, sugar, and olive oil. Whisk by hand until combined. Knead for at least 10 minutes by hand. Coat with olive oil. Cover in a tight plastic wrap and heat for 30 minutes in a medium-high heat oven. Divide dough in two pieces and freeze one half for later use. Flatten the dough on a baking sheet. Bake in a 475 degrees preheated oven for 30 minutes.

  2. Spread pizza sauce, cheese, ham or bacon, and pineapple pieces on top the crust. For seasoning, crumble bacon and sprinkle on the toppings.

  3. Bake for at least 16 minutes until the cheese pops. Serve fresh.

3. Fresh Pineapple and Coconut Bread

This is one of my favorite tea-time delights on a warm, sunny afternoon.


For bread:

6 tbsp - butter, unsalted and softened

1 tsp - coconut extract

1/2 tsp - salt

1 cup - sugar

2 - eggs, large

2/3 cup - flaked coconut

2 cups - all-purpose flour

3/4 cup - coconut milk

1 tsp - baking powder

1/4 cup - pineapple juice

For glaze:

1 cup - sugar

2 tbsp - pineapple juice

1/4 cup - flaked coconut, toasted and sweetened


  1. Combine butter, sugar, coconut milk, and pineapple juice in a bowl. Whisky until evenly combined. Add the coconut flakes. Transfer the mixture on a baking pan sprayed with cooking oil. Bake in a 350 degrees preheated oven for 50 minutes. Set aside for 15 minutes after baking.

  2. Combine sugar, pineapple juice, and flaked coconut for the glaze. Whisk until the consistency is smooth. Pour the prepared glaze on top of the coconut pineapple bread and garnish with toasted coconut flakes. Set aside for 10 minutes before serving.

4. Nachos in Barbecue Chicken and Pineapple

A modern take to cooking Mexican nachos. Try this spicy, cheesy, and savory nachos recipe for dinner.


1/2 - sliced pineapple

1 - tortilla chips bag

2 cups - shredded chicken, cooked

1/2 cup - barbecue sauce

1/2 cup - sliced red onion

2 cups - shredded cheese


  1. Grill pineapples on medium-high heat for 3 minutes on each side.

  2. Spread tortilla chips, chicken, barbecue sauce, onion, jalapenos, grilled pineapples, and cheese on a baking tray. Bake in a 350 degrees preheated oven for at least 10 minutes. Serve hot.

5. Coffee and Pineapple Cake

This fluffy cake is enough to make you want a slice after every meal.


1 cup - whole-wheat flour

1 cup - flour, all-purpose

1/2 cup - sugar

2 tbsp - sugar

1 tbsp - baking powder

1 tsp - baking soda

1/2 tsp - salt

1 - egg

1 cup - yogurt

1/4 cup - canola oil

1 tsp - vanilla extract

1 1/2 cup - pineapple chunks

1/4 cup - pecans, chopped


  1. Combine both types of flour, sugar, baking soda, and baking powder with salt in a small bowl.

  2. In another bowl, combine yogurt, egg, and vanilla extract. Combine both mixtures together with pineapple. Transfer into a baking pan.

  3. In a small bowl, whisk together pecans and 2 tbsp sugar. Garnish on top of the batter.

  4. Baking in a 350 degrees preheated oven for 55 minutes. Set aside for 20 minutes. Serve fresh.

6. Pineapple Fried Rice

A quirky way to cook fried rice with a twist in the way you eat it too.


1 - pineapple

1 tbsp - oil

2 - beaten eggs

4 - chopped green onions

3 - chopped garlic cloves

2 cups - rice, cooked

1 cup - carrots and peas, frozen

1/2 tsp - salt

1/4 tsp - black pepper

1/4 tsp - turmeric powder

1/4 tsp - coriander spice

1/4 tsp - chili flakes

1/4 cup - roasted cashews

1 tbsp - coconut milk

1 tbsp - soy sauce


  1. Cut the ripe pineapple in two halves. Remove the pineapple flesh and set aside. Bake in a 375 degrees preheated oven for 5 minutes to dry. Take the pineapple flesh and cut in chunk-sized pieces. Freeze until used.

  2. On a pan, cook oil and eggs for a minute or until scrambled. Set aside.

  3. Using the same pan, cook coil, onion, and garlic. Add peas and carrots and cook for a few minutes.

  4. Add cooked white rice to the mixture. Combine with coconut milk, spices, and soya sauce. Stir fry all ingredients together with chopped pineapple, green onions, and cashews. Cook until fragrant.

  5. Transfer fried rice in the pineapple bowls and bake for another 5-10 minutes.

  6. Garnish with fresh onions and cashews. Serve fresh.

7. Fresh Pineapple and Spinach Salad

Healthy eating just got better! Try this hearty meal to go with your usual dinner settings.


For pecans:

2 tbsp - butter

1 cup - halved pecans

2 tbsp - brown sugar

For dressing:

2 - minced garlic cloves

1/3 cup - extra virgin olive oil

1/3 cup - vinegar

1 tbsp - sugar

1/2 tsp - salt

1/4 tsp - dry mustard

Pepper to taste

For salad:

13 ounces - fresh spinach

1 - chopped pineapple

6 ounces - fresh feta


  1. Combine chopped pineapples, spinach, and feta in a jar. Set aside.

  2. Heat butter and pecans in a pan on medium-high heat. Combine sugar and wait for the mixture to caramelize in 5 minutes. Set aside on a wax paper sheet.

  3. Combine pineapple and spinach salad with cooked pecans. Serve fresh.

8. Fish Tacos With Pineapple and Cucumber Salsa

Want something tangy to go with your tacos? This recipe will keep your tastebuds alive.


1.5 pounds - tilapia fillets

8 - tortillas

1/2 cup - cheese blend

2 tbsp - extra virgin olive oil

1 tbsp - butter

For fish marinade:

3 tbsp - extra virgin olive oil

3 tbsp - freshly squeezed lemon juice

1 tbsp - soy sauce

1 tbsp - chili powder

1 tbsp - brown sugar

1 tsp - cumin powder

1 tsp - garlic powder

1 tsp - onion powder

1 tsp - paprika powder

1 tsp - salt

1/2 tsp - oregano and pepper mix

1/4 tsp - cayenne pepper

For pineapple and cucumber salsa:

2 cups - pineapple, chopped

2 cups - red cabbage, sliced

1 - cucumber

1/4 cup - red onion, chopped

1/2 cup - chopped cilantro

1 tbsp - lemon juice

Salt and pepper

For avocado cream sauce:

1 - avocado

½ cup - fresh sour cream

2 tbsp - mayo

1 tbsp - lemon juice

1/2 tsp - salt

1/4 tsp - cumin, grounded

1/4 tsp - garlic powder


  1. Combine all ingredients for the fish marinade and marinade for 20-30 minutes at room temperature.

  2. Blend all avocado cream sauce ingredients in a blender. Set aside in a refrigerator.

  3. Combine all pineapple and cucumber salsa ingredients in a bowl. Set aside in a refrigerator.

  4. Cook fish fillets on a pan on medium-high heat for 3 minutes on each side.

  5. Transfer each fish fillet on warmed tortillas. Add the cheese, pineapple and cucumber salsa, and avocado cream. Squeeze lemon juice for taste. Serve fresh.

Wrapping It Up

Remember when healthy eating seemed like the only way to influence your body’s development when you were just a child? What happened after you grew up? Health eating starts by adding fruits such as pineapples to your diet and skipping foods that are high in cholesterol, fat, sugar, and sodium.

Rather than counting calories every time you eat food, make pineapples a significant part of your diet for weight loss, better energy production, and a stronger immune system. Eating pineapples the right way includes learning versatile ways to balance your diet with salads, sandwiches, and other delicious meals.

This article provides you with the kind of information that you absolutely need for taking the right step forward towards a healthier lifestyle.