Pineapple: 9 Benefits and Recipes for Your Diet

Pineapple is a tropical fruit , delicious and refreshing. According to nutritionologist Tamara Mazaracki, it is still low in calories and a source of numerous essential nutrients for health and to replenish energy.

“100 grams or a thick slice (2 cm) contains only 50 calories, lots of vitamin C, vitamin B1, vitamin B6, folate, manganese, potassium and fiber”, highlights the professional member of the Brazilian Association of Nutrology (ABRAN).

Also according to the doctor, both the pulp and the peel of the pineapple have benefits for the body. Lose weight, treat colds and flu and hydrate the body are some of them.

Belonging to the Bromeliacea family, the fruit can be consumed fresh , in the form of tea or in sweet recipes. Learn more below!

Pineapple Benefits

“Pineapple contains a good amount of nutrients, highlighting its high potassium content, which helps to reduce water retention ,” explains Mazaracki.

In addition to the vitamins and minerals already mentioned, tropical fruit also has vitamin A and calcium. All these substances are essential to promote the benefits of their consumption.

1. Protect cells and tissues

According to the nutrologist, tropical fruit is rich in vitamin C and ferulic acid. These two substances act in the body as antioxidants, protecting cells and tissues against the action of free radicals.

“Ferulic acid is particularly useful because it has the ability to neutralize the action and formation of carcinogens . It also protects against bone degeneration, promoting the formation of new bone tissue”, he explains.

2. Energize the body

This benefit is related to several substances present in pineapple, such as fructose, fiber , manganese and vitamin B1.

“Pineapple has a high content of fructose and water. Fructose is metabolized by the liver and becomes glycogen, the body’s energy reserve”, says the doctor.

Furthermore, the soluble fiber content stabilizes blood glucose. Consequently, this action maintains a stable energy level in the body.

“Manganese and vitamin B1 are essential for energy production and help to metabolize carbohydrates ”, he adds.

3. Improves mood

Tamara Mazaracki also confirms the potential of tropical fruit to transform mood. “Vitamin B6 enters as a cofactor to convert tryptophan into serotonin, which helps with good mood and brain energy .”

4. Maintains hydration

Another positive effect of this fruit is its performance in keeping the body hydrated. All this thanks to the high water content present in its composition.

As a result of this benefit, the body remains healthier and has more energy. This is because dehydration, even to a small degree, can cause fatigue.

5. Prevents menstrual problems

Often the menstrual flow ends up being intense and prolonged, much longer than normal. In these cases, the woman is at risk of losing important minerals.

Iron , copper, zinc and manganese are some examples of substances eliminated in the flow. With this loss, the patient may even have anemia .

“Often this increased flow is caused by manganese deficiency , and you get into a vicious circle. As pineapple is very rich in manganese, it is easy to replace this important mineral, helping to normalize the problem”, says the doctor.

6. Prevents osteoporosis

Also thanks to manganese, bone metabolism is benefited. In practice, this mineral helps to build a strong and healthy skeleton . According to the doctor, this benefit is proven by science.

“Studies have shown that women with osteoporosis have an average of 30% less manganese in their bodies”, she warns. For this same reason, the professional advises the consumption of pineapple, as it is filled with the precious mineral.

In addition to preventing brittle bones , this fruit also ends up being effective in the fight against osteoporosis.

7. Helps you lose weight

“Pineapple has anti-inflammatory , diuretic and intestinal function stimulating action, which contributes to weight loss. Its fibers help satiety , so the fruit comes in as a perfect dessert”, confesses the nutrologist.

Another benefit provided by the fruit that participates in the slimming action is the improvement of intestinal transit. For Tamara Mazaracki, the rich composition in fibers is responsible for this effect and for helping to deflate the belly .

But, of course, no food or drink should be interpreted as miraculous in the fight against overweight. To safely lose weight, fruits such as pineapple are supporting changes in eating habits and in the practice of physical exercise.

8. Fight inflammation

A well-known enzyme in this food is bromelain, which has anti-inflammatory and digestive action. According to a specialist in nutrition, this substance helps to dissolve blood clots , making the blood more fluid.

9. Prevents and treats flu

Remember the nutrients already mentioned by the nutrologist at the beginning of the article, such as vitamin C, vitamin A, vitamin B1, vitamin B6, folate, calcium, manganese and potassium?

So, all these substances are responsible for strengthening the immune system as a whole. “Because of this set of nutrients, the fruit has an antibacterial and antiviral action, helping the body to avoid colds and flu”, he explains.

Fruit recipes

According to the doctor, pineapple can be prepared in different ways. To do this, just use your creativity and associate the fruit with other ingredients, such as teas, yogurt, coconut water and mate.

But in addition to using it in recipes, it can also be consumed fresh . “The indicated amount is one to two slices per day (from 100 to 200 grams). It can be served at breakfast, at snack time or as a dessert after the main meals”, he highlights.

Check out some recipes made with this fruit below and learn how to diversify its use during the week!

Pineapple juice with mint


  • 1 cup of coconut water
  • 1 slice of pineapple
  • ½ lemon juice
  • 10 mint leaves
  • 1 tablespoon of flaxseed .

Preparation mode

Blend all ingredients in a blender and drink afterwards. This recipe is an indication of the nutrologist and serves to detoxify the body .

Pineapple cake


  • ½ sliced ​​pineapple
  • 3 unpeeled water bananas
  • 6 teaspoons of flaxseed
  • 1 cup brown sugar
  • 3/4 cup of coconut oil
  • 1 cup yeast
  • 1 teaspoon of cinnamon powder
  • salt to taste
  • 1/4 cup of whole oats
  • 1 cup of rice flour.

Preparation mode

Pineapple juice with ginger


  • 1 cup of homemade mate without sugar
  • 1 slice of pineapple
  • strawberries
  • 1 cabbage leaf
  • 1 spoon (of coffee) of ginger
  • 1 tablespoon of chia.

Preparation mode

This is another detox juice indicated by the doctor to cleanse the body . To do this, just put everything in a blender, mix and drink right away.

light pineapple delight


  • 1 chopped pineapple
  • 1 pack of light vanilla pudding
  • 1 light cream
  • 500 ml of water.

Preparation mode

Pineapple Mousse


  • 1 kg of pineapple cut into cubes
  • 1 tablespoon of powdered culinary sweetener
  • 12 g of colorless flavorless gelatin dissolved in 2 tablespoons of water
  • 200 ml of skimmed milk.

Preparation mode

vegan pineapple ice cream


  • 2 cups (of tea) of chopped pineapple
  • ½ cup (of tea) of crystal or demered sugar
  • 1/4 cup (of tea) of bottled coconut milk
  • 1 package of 200 g of soy cream
  • ½ teaspoon of emulsifier.

Preparation mode

home remedies

With so many benefits, pineapple also serves as a natural remedy. Here we separate two recipes for you to make at home and take care of your health even more. Check out!

Pineapple Peel Tea


  • 1 cup and ½ of water
  • 1 teaspoon of lemon juice
  • mint leaves
  • Pineapple peel.

Preparation mode

“The pineapple peel is very rich in vitamin C, bromelain and a lot of fiber , and can be used in the preparation of fermented drinks, cakes and sweets. It is important to sanitize the bark carefully. After
cleaning, just use it”, advises the nutritionist.



  • 500 ml of bee honey
  • 1 medium shelled pineapple.

Preparation mode

Cut the fruit into small pieces and place in a pan with the honey. Bring to a low heat and simmer for up to three minutes. Then just strain and drink it during the day.

This natural remedy is indicated to treat respiratory problems such as cough, bronchitis and pneumonia . ( 1 )

Frequently Asked Questions About Pineapple

Even after all this information, you may still have some questions regarding the consumption of this tropical fruit. With that in mind, we separated the main questions involving pineapple and answered them all. Look!

1- Pineapple is bad for the liver or kidneys?

“Pineapple does not harm the liver or the kidneys, on the contrary, it helps in the functioning of these organs”, explains the doctor.

2- What is the difference between pineapple and pineapple?

“In some regions it is called pineapple, and it can be sweeter or
less sweet, more fibrous or less fibrous, but there are no noteworthy nutritional differences , it’s just a variation on the same fruit,” explains Tamara Mazaracki.

3- Who has diabetes can consume pineapple?

“Diabetics can enjoy the benefits of pineapple since the amount ingested is in accordance with the level of carbohydrates allowed in your specific diet, always giving preference to the fruit in
 and avoiding the juice, not to make a glucose peak in the blood” , teach.

4- How to choose pineapple?

The color of the fruit reveals its ripening stage. For example, pineapple with a darker skin is still green, whereas ripe ones have a lighter color.

Furthermore, the crown of a ripe fruit is more flexible than that of an unripe one. Another point that must be taken into account is the smell given off by the fruit, the more fragrant the pineapple is, the sweeter it will be.

5- What are the contraindications?

“Alergic to pineapple, patients with decompensated gout (high uric acid), rheumatoid arthritis, ulcers, gastritis and reflux may have problems with its ingestion”, comments the nutrology professional.

In addition, Mazaracki also warns about the use of some medications that may contraindicate the consumption of the fruit. Therefore, if you are taking anticoagulants, antibiotics and anticonvulsants , it is best to consult your doctor before taking advantage of the juiciness and freshness of pineapple.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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