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Pineapple: Health Benefits and All You Need to Know About This Fruit

Pineapple is not only juicy and tasty but, they also have varied health benefits which are as follows:

1. Loaded with Nutrients

One cup of raw pineapple contains around 77 calories, 6 grams of proteins, 14.2 grams of carbohydrates, 6 grams of fat, 2.3 grams of fiber, 1 milli gram of sodium, 175 mg of potassium, 21 mg of magnesium,5mg of iron, 12mg of zinc, vitamin A 3.5mg, vitamin C 29.3 grams, thiamine 14mg, riboflavin 5 mg, calcium 11mg, phosphorus 11mg, water 88%. Hence, Its a hub of nutrients.

2. Removes Stones

Pineapple fruit is a diuretic. It increases thrust and urination and help in passage of stones out of body.

3. Contains Antioxidants

Pineapples are rich in antioxidants. Antioxidants are chemicals that stabilize free radicals and help prevent cancer and reducing toxins.

Pineapples are rich in flavonoids and phenolic acid.

4. Ease Digestion

Pineapples contain an enzyme known as Bromelain. This enzyme act as proteases and help in break down of proteins.

Once, proteins are broken down then they are easily digest through the intestine.

5. Reduce Risk of Cancer

Pineapples contain compounds that reduce oxidative stress which is linked with cancer.

One of these compounds is Bromelain A which is linked with cancer cell death by suppressing them and aid in functioning of white blood cells.

6. Ease Symptoms of Arthritis

Pineapples are rich in bromelain and vitamin C that helps to reduce swelling and reduce pain in joints.

Due to these properties, they are preferred for the patients of arthritis.

7. Healing of Bones

Pineapples contain potassium, calcium and magnesium which are essential for bone health and help in healing of bones.

They even make bones much stronger and increase and maintain bone density.

8. Speedy Recovery After Surgery

Pineapples may help reduce pain, swelling and bruising because of presence of bromelain and are similar to pain relieving medicines.

Hence, are useful after surgery. They also speed up recovery by reducing inflammation and reducing tension in surrounding tissues.

9. Boost Immunity

Pineapples nutrient profile shows that they contain larger and diverse group of chemicals and nutrients and help in building of white blood cells which fight against diseases and in this way, they boost our immune system.

Many studies have shown that people who consume pineapple daily catch less viral and bacterial infections than those who eat less or no pineapples.

10. Reduces Weight

Pineapples provide us very less calories and carry large amount of water and antioxidants. They contain no saturated fat.

Pineapples also contain fibers which reduce glycosidic index and cholesterol level. Because of these properties, they are good for reducing weight.

11. Sweet Tooth

Pineapples being sweet in taste are mostly consumed as dessert and help in satisfaction of sweet desires without providing us calories.

12. Freshening of Skin

Pineapples keeps body hydrated and reduces blood pressure. Resulting in increased blood flow under skin.

In this way, they help in beautification of skin and helps in keeping skin hydrated. Pineapples give skin a healthy glow, exfoliating and removing dry skin and helps in getting rid of pimples, wrinkles and acne.

13. Improves Eye Sight

Pineapples are rich in vitamin A and beta carotenoids which have been proven to keep your eyes healthy and sparkly for a longer time.

These compounds help to fight macular degeneration, keeping cataracts, night blindness and poor health at a safe distance.

14. Improves Circulation

It boosts blood circulation as they contain bromelain, potassium and copper which are the perfect solution for poor circulation.

These minerals increase red blood cells count, increase oxygen flow and faster circulation.

15. Prevents Gingivitis

Pineapples are perfect anti dose of gingivitis which causes swollen, painful gums.

Pineapples offer powerful astringent properties which reduce swelling and restore gums health.

16. Helps Lower Cholesterol

Pineapples are full of fiber, potassium and anti-oxidants which work together to scrap out bad cholesterol (LDL) and bring cardiovascular system back into balance and reduces cholesterol level.


Pineapples are sweet and nutritious fruits with a variety of health benefits. We should try to add them in our diet and are even easier to add due to diversity in eating habits. i.e., can be eaten as such, preserved in syrup or consumed as juice. We should try to eat at least one pineapple per week.

Written by Rubab Saleh, Institute of Food and Nutritional Sciences, PMAS-Arid Agriculture University Rawalpindi


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