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9 Proven Health Benefits of Pineapple + Recipes

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Often associated with beach vacations, the garnish on specialty drinks, or the warm scent in lotions, pineapple -- a large tropical fruit with a rough brown exterior and a succulent, juicy, bright yellow interior -- is undoubtedly a sweet treat that countless people around the world love. But, did you know that pineapples are also high in vitamins, minerals, amino acids, and antioxidants? In fact, this fruit is so power-packed that they have been used for centuries to aid in the treatment of many ailments. Yes, pineapple is a superfood full of healing compounds! 


Compounds Found Within Pineapple 


  • Bromelain - a digestive enzyme. 
  • Vitamin C - a fat-soluble antioxidant. 
  • Manganese - a trace mineral. 
  • Vitamin B6 - a vitamin known as pyridoxine.  
  • Copper - an essential mineral. 
  • Thiamin - a vitamin known as B1. 
  • Folate - a vitamin known as B9. 
  • Magnesium - an important mineral. 
  • Niacin - a vitamin known as B. 
  • Pantothenic acid - a vitamin known as B5. 
  • Riboflavin - a vitamin known as B2. 
  • Iron - a vital mineral. 
  • Fiber - a digestive carbohydrate. 
  • Beta-carotene - a carotenoid that converts vitamin A. 
  • Vitamin E - a fat-soluble antioxidant. 


9 Proven Health Benefits 


pineapplesPhoto by Pineapple Supply Co. from Pexels


1. Immune System Boost 

Looking to boost your immune system in order to better ward off infections? Eat more pineapple. With high levels of Vitamin C -- a renowned antioxidant -- consuming this yellow fruit supports the minimization of coughs, colds, flies, and more. It does this by fortifying the body with the molecules it needs to fight oxidative stress.


2. Tissue Repair 

From enhancing the healing time of wounds to improving collagen formation or soothing dried, irritated skin, pineapple’s high levels of manganese, zinc, vitamin B6, vitamin E, and bromelain, make this tasty snack a win-win. So, if you just got out of a surgery or are looking to get rid of some wrinkles, try adding more pineapple to your diet. 


3. Digestion 

Suffering from constipation? Want to shed stubborn body fat? You are in luck. As a high source of fiber plus the only known food source of the digestive enzyme compound known as bromelin, pineapples are your digestive saving grace. Eating it a few times a week will help push things along comfortably. 


Hint: if the body is too acidic it struggles to produce and hold digestive enzymes. To help it, a good method is to drink Alkaline Water along with eating pineapple. 


4. Blood Pressure 


Photo by Karolina Grabowska from Pexels


Interestingly enough, this fruit is known around the world for its unique potassium to sodium content -- a level that is ideal for balancing blood pressure. Yes, pineapple can actually be a great way to naturally reduce the risk of hypertension. So, drink a glass of it daily and see how strong it makes you feel! 


5. Eye Health

Forget carrots, nosh on pineapple and strengthen those eyes. Yes, that is right, pineapples are actually extremely rich in Beta-carotene -- the nutrient that makes the pineapple bright yellow and carrots orange. And, it’s exactly what you need to prevent macular degeneration, a leading cause of vision loss. 


6. Kidney Health 

As a food rich in fiber, manganese, and vitamin C, but low in potassium, contrary to popular belief, pineapple could help those suffering from chronic kidney disease as well as kidney stones. Not to mention, thanks to the bromelain, it is a good way to flush the system. 


7. Bone Health 

Calcium, vitamin C, and the trace mineral manganese are essential to maintaining proper bone health. Together they have the power to strengthen bones by helping to form hydroxyapatite -- the cell matrix. Therefore, more than being just a sweet treat, pineapple is a bone-friendly food


8. Inflammation 

Painful, limiting, irritating, inflammation is something no one wants to deal with. Whether it be arthritis, a soft tissue injury, an infection, etc -- fortunately, pineapple with its high levels of bromelain can help. In fact, this digestive enzyme is cherished throughout the world for its natural anti-inflammatory properties. 


9. Heart Health 

With thousands, if not millions, of people worldwide at risk of suffering from cardiovascular disease, it is always good to find a food that could assist in reducing threats. And, that is where pineapple comes in. With its high vitamin C -- antioxidant -- levels as well as bromelain -- anti-inflammatory -- levels, it is great for lipid-lowering and eliminating oxidative stress. 


Four Easy, Everyday Recipes 


Pineapple Smoothie 


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For those that enjoy drinking the good stuff, this smoothie recipe is for you! 

  • 3 cups pineapple (fresh or frozen) 
  • ½ cup of any other fruit of choice (banana, strawberry, mango, etc.) 
  • ½ cup of liquid (milk, almond milk, coconut water, etc) 



  • Ice cubes 
  • Greens (spinach, celery, cucumber, etc.) 

 Gather the ingredients, place them all in a blender, and mix until smooth. Then serve. You can store it in the fridge for up to 24 hours. 


Pineapple Salad 

For those that enjoy a savory meal with a good crunch, you need to try this! 

  • Green base (spinach, kale, arugula, etc.) 
  • ½ cup drained pineapple (fresh or canned)
  • ½ avocado (cubes or slices) 
  • ½ large cucumber (peeled, seeded, cubed) 



  • Protein (grilled chicken, tofu, fish) 
  • 2 tablespoons chopped serrano pepper 
  • 3 tablespoons chopped red pepper 



  • Olive oil 
  • Lime juice 
  • Pinch of salt
  • Pinch of pepper


After collecting all of the ingredients, gather everything in a large bowl, and toss well. Then, enjoy this tasty meal in the afternoon or in the evening. 


Fried Rice with Pineapple 


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For those who enjoy a warm, fresh meal, this is exactly what you need to get cooking.

  • 3 cups cooked brown rice
  • 3 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1/2 teaspoon ginger powder
  • 1/4 teaspoon white pepper
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 2 carrots, peeled and grated
  • 1/2 cup frozen corn
  • 1/2 cup frozen peas
  • 2 cups pineapple (canned or fresh)
  • 2 green onions (sliced)


To start, in a small bowl, combine the soy sauce, sesame oil, ginger, and pepper. Set that aside and heat a skillet to medium heat. When hot, add the garlic and onions. Cook this for about 4 minutes and add all the vegetables. When everything is tender, stir into rice, pineapple, and soy sauce blend. Finally, enjoy! 


Pineapple Popsicle 


Photo by Taryn Elliott from Pexels 


The perfect sweet summer treat, if you love desserts you must try this! 

  • 6 cups pineapple (fresh or frozen) 
  • ½ cup canned coconut milk 



  • 1 tablespoon fresh herb (mint, rosemary, thyme, etc.) 
  • ½ tablespoon of chia 


When ready, put the ingredients all into a blender. Puree the mix until the desired texture is achieved. Then, pour into a popsicle mold -- you can also just use a plastic glass -- and cover with accompanying stick caps. If you are using a glass and not a mold, cover using a plastic wrap and carefully place wooden sticks through. Then place in the freezer for at least 3 hours. 


Enhance Your Health With Food and Beverage 


And, there we have it, pineapple is a superfood that, like drinking plenty of water, leads to a stronger body. So, don’t hesitate, go out, stock up, and enjoy this amazing, ultra-tasty fruit. Your overall health and wellness will thank you!  

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