Pineapple: A tropical superfood packed with nutrients and health benefits

05/19/2025 / By Laura Harris

Pineapple is a tropical fruit high in vitamin C, manganese, bromelain, fiber and antioxidants like flavonoids, supporting immunity, bone health and detoxification.
Bromelain aids in protein digestion, reduces bloating and helps alleviate arthritis symptoms due to its anti-inflammatory properties.
Native to South America, pineapple became a symbol of luxury in Europe after Columbus’ voyages. It is now globally cultivated in tropical regions like Costa Rica and the Philippines.
Pineapple has a low pesticide risk because of the thick rind protecting its flesh, but choosing organic helps avoid synthetic chemicals like chlorpyrifos altogether.
Pineapple can be used in sweet (smoothies, desserts) and savory dishes (Hawaiian pizza, grilled skewers), offering a healthy alternative to processed sugars.

Pineapple (Ananas comosus) is more than just a sweet, tropical fruit – it’s a powerhouse of essential nutrients, beneficial enzymes and antioxidants that has been revered for centuries. With its impressive nutrient profile and modern culinary applications, pineapple has earned its place as a superfood that can support digestion, immunity and overall wellness.

Brief history of pineapple

Pineapple is native to South America, specifically the region between Brazil and Paraguay. Indigenous tribes cultivated and consumed pineapple for its nutritional and medicinal properties long before European explorers encountered it.

Christopher Columbus is credited with introducing pineapple to Europe after his second voyage to the Americas in 1493. By the 16th century, pineapple had spread to Asia, Africa and the Pacific Islands through trade routes. Due to its exotic nature and difficulty to cultivate outside tropical climates, pineapple became a symbol of luxury and hospitality in Europe and colonial America.

Today, pineapple is grown in tropical regions worldwide, with major producers including Costa Rica, the Philippines, Brazil and Thailand.

Nutrient profile and health benefits

Pineapple is low in calories but rich in essential vitamins, minerals and bioactive compounds. A single cup (165 grams, g) of fresh pineapple chunks provides:

131 percent of the daily value (DV) of vitamin C, a potent antioxidant that boosts immunity and collagen production.
76 percent of the DV of manganese, which supports bone health and metabolism.
Bromelain, a digestive enzyme that helps break down protein and reduces inflammation.
2.3 g of fiber for gut health and satiety.
Copper, thiamine (B1), folate (B9) and potassium, all essential nutrients for energy production and heart health.
Flavonoids and phenolic acids, which combat oxidative stress and inflammation.

Pineapples offer not just nutrition but also a wealth of health benefits, such as:

Supports digestion

Bromelain, the key enzyme in pineapple, helps break down proteins, easing digestion and reducing bloating. It has been traditionally used to treat indigestion and inflammatory bowel conditions.

Boosts immunity

With more than a full day’s worth of vitamin C in one serving, pineapple strengthens the immune system, helping ward off infections and speeding up wound healing.

Supports bone and joint health

Manganese is crucial for bone formation, while bromelain’s anti-inflammatory effects may alleviate arthritis symptoms.

Aids in detoxification

Pineapple’s high water and fiber content supports liver function and helps flush out toxins.

Reduces cancer risk

Some studies suggest that the bromelain and antioxidants in pineapple may inhibit tumor growth and protect against certain cancers. (Related: Health benefits of pineapple include everything from tumor reduction to digestive improvements.)

While pineapple is highly nutritious, conventional farming practices may introduce pesticides. The Environmental Working Group (EWG) lists pineapple as a low-risk fruit in terms of pesticide residue, but some pesticides such as chlorpyrifos (banned in some countries due to neurotoxicity), glyphosate (a controversial herbicide) and fungicides like thiabendazole have been detected in conventionally grown pineapples.

Why choose organic

Since pineapple has a thick, inedible rind, pesticide exposure is lower than in fruits with edible skins (like apples or strawberries). But choosing organic ensures no synthetic chemicals were used in cultivation, making it a safer choice for consumption.

Pineapple is not typically associated with heavy metal contamination, but soil quality in some regions may lead to trace amounts of metals like cadmium or lead. Choosing reputable sources minimizes this risk.

Culinary uses of pineapple

Pineapple’s sweet-tart flavor makes it a versatile ingredient in sweet and savory dishes. Here are some popular ways to use pineapple for cooking:

Fresh and simple

Pineapple slices – Enjoy as a snack or dessert.
Smoothies – Blend with coconut milk, banana and spinach for a tropical green smoothie.

Savory dishes

Hawaiian pizza – A controversial but beloved combination of pineapple, ham and cheese.
Pineapple salsa – Mix with jalapeños, cilantro and lime for a refreshing dip.
Grilled pineapple – Perfect for BBQ skewers or as a side to grilled meats.

Desserts and drinks

Pineapple upside-down cake – A classic baked treat.
Piña colada – A creamy tropical cocktail (or mocktail).
Dried pineapple – A chewy, sweet snack.

This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern.

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Watch this video and learn about the 15 Science-based health benefits of pineapple.

This video is from the All About Herbs channel on Brighteon.com.