Pineapple is a tropical fruit that brings health benefits, such as protecting against cardiovascular diseases, promoting the elimination of liquids, strengthening the immune system and helping with weight loss, for example.

These benefits are due to the fact that pineapple is rich in vitamins, minerals, fiber, phenolic compounds, carotenoids and a substance known as bromelain, which has antioxidant, immunological and diuretic properties.

This fruit can be eaten fresh, dried, preserved or used to make juices, salads, yogurt and desserts, for example. When preserved or dried, pineapple without added sugar should be preferred.

Main benefits

The main benefits of pineapple are:

1. Helps with weight loss

Pineapple is rich in water and fiber, helping to increase satiety between meals, reducing appetite, as well as having diuretic properties, reducing fluid retention and promoting weight loss.

Pineapple is also low in calories, making it a useful food to add to weight loss diets.

2. Regulates blood pressure

Pineapple is a highly recommended food for people with high blood pressure or who have a genetic predisposition, since in addition to being low in sodium, it is rich in minerals, such as potassium, which helps eliminate excess sodium through urine, and magnesium, which promotes the relaxation of blood vessels and has anti-inflammatory properties, promoting blood pressure control and preventing hypertension.

3. Strengthens the immune system

Because it is rich in vitamin C and polyphenols, pineapple is useful for strengthening the immune system, preventing infections and helping to fight viruses and bacteria more effectively.

4. Improves physical performance

Because it is rich in magnesium, potassium and quickly available carbohydrates, pineapple is a good fruit to consume before or after training, as it provides energy and minerals that promote muscle recovery, increasing strength and preventing the onset of cramps.

5. Reduces the risk of cancer

Pineapple is rich in antioxidant compounds, such as vitamin C, polyphenols, carotenes, tannins and bromelain, which help combat excess free radicals in the body, preventing damage to healthy cells in the body and reducing the risk of developing cancer.

6. Prevents cardiovascular diseases

Because it contains good amounts of vitamin C, fiber, polyphenols, carotenoids and phytosterols, compounds that prevent cell oxidation and inflammation and reduce cholesterol levels, pineapple helps prevent the development of cardiovascular diseases, such as heart attack, atherosclerosis and stroke.

7. Acts as an anti-inflammatory

Pineapple contains a substance known as bromelain, which is an enzyme found mainly in the stem of the fruit, and which has great anti-inflammatory action, being useful to be used as a supplement for the relief of respiratory inflammations, such as sinusitis or bronchitis, in addition to other inflammatory situations of the digestive system, such as ulcerative colitis, for example.

8. Prevents blood clots from forming

Pineapple has antithrombotic and fibrinolytic properties, promoting the elimination of blood clots, thus preventing thrombosis.

Nutritional information table

The following table provides nutritional information for 100 g, which corresponds to 1 large slice, of fresh pineapple:

To enjoy the benefits of pineapple, this fruit should be part of a balanced and healthy diet, along with regular physical exercise.

How to consume

Pineapple can be eaten fresh, dehydrated or preserved, or it can be used to prepare juices, smoothies, salads, yogurts and desserts.

Although there is no specific recommended amount of pineapple for consumption, the minimum daily recommendation for fruit is between 2 and 3 servings, which corresponds to between 160 g and 240 g per day.

Furthermore, the recommended amount of fruit may also vary depending on the health status, current weight and nutritional needs of each person. Therefore, it is advisable to consult a nutritionist for a complete assessment and to indicate the amount of fruit on an individual basis.

If you want to maintain a diet that suits your needs, make an appointment with a nutritionist near you: