Pineapple

1. Rich in Vitamin C for Immune and Skin Support

Pineapple is a notable source of vitamin C — essential for immune function, collagen synthesis, and tissue repair. A single 100g serving provides more than half the daily recommended intake, helping protect cells against oxidative stress and promoting healthy skin.

2. Digestive Support Through Bromelain

Bromelain, naturally found in pineapple, especially the stem and core, supports digestive health by helping break down proteins. It may also reduce inflammation in the gut and support nutrient absorption.

3. Anti-Inflammatory and Immune-Modulating Properties

Studies demonstrate that bromelain has anti-inflammatory and immune-modulating effects, which may benefit those managing chronic inflammatory conditions or recovering from injury.

4. Heart Health

The antioxidants, fibre, and potassium contribute to cardiovascular health by helping regulate blood pressure, reducing oxidative stress, and supporting healthy cholesterol levels.

5. Hydration and Electrolyte Balance

Containing over 85% water, pineapple helps with hydration. It also provides electrolytes such as potassium and manganese, supporting nerve function and energy metabolism.

Fresh slices or chunks as a snack or dessert.
Add to smoothies with yoghurt, ginger, and leafy greens.
Pair with savoury dishes like chilli-lime chicken or grilled prawns.
Blend into salsa with red onion, coriander, and lime juice.
Add to salads with mint, cucumber, and feta cheese.
Use the core in juices or stir-fries for maximum bromelain.
Ferment into tepache for probiotic benefits.

The Effects of Processing Pineapple

Fresh Raw Pineapple
Highest bromelain enzyme activity, supports digestion and reduces inflammation.
Richest in vitamin C and antioxidants.
Best overall nutritional profile.

Frozen Pineapple
Nutrients are largely preserved.
Bromelain activity is mostly maintained.
Convenient and long-lasting option.

Grilled/Cooked Pineapple
Heat reduces bromelain and some vitamin C.
Still provides fibre, manganese, and phytonutrients.
May form natural caramelisation – higher sugar concentration taste-wise.

Canned
Heat processing reduces vitamin C and bromelain.
Often contains added sugar if packed in syrup.
Best choice: no-sugar-added canned pineapple in natural juice.

Dried
Nutrients are concentrated, but some heat-sensitive vitamins are reduced.
Very high sugar density – can spike blood glucose.
Still contains fibre and minerals.

Pineapple Juice
No fibre, lower bromelain if pasteurised.
Nutrients still present but easy to overconsume sugars.
Better in moderation compared to whole fruit.

Bromelain and Inflammation

Research indicates bromelain possesses anti-inflammatory and analgesic properties. For example, a study found bromelain effective in reducing swelling and bruising following trauma and surgery, performing comparably to anti-inflammatory medications.

Immune Function and Respiratory Health

Studies suggest bromelain may help improve immunity and support upper respiratory health, aiding recovery from colds and sinus congestion.

Digestive Enzymes and Gut Health

Bromelain supports protein digestion and may ease symptoms of indigestion and inflammatory bowel conditions. It also demonstrates potential antibacterial and gut-modulating effects.

Antioxidant Protection

Its high vitamin C levels help combat oxidative stress and support collagen production, influencing skin elasticity, wound healing, and immune resilience.

Pineapple is a refreshing tropical fruit rich in vitamin C, bromelain, and essential minerals like manganese and potassium. Its unique enzymatic and antioxidant properties support digestion, immunity, and inflammation reduction. Including it regularly in your diet — whether fresh, blended, or paired with savoury foods — may promote vibrant health, hydration, and digestive comfort. While heating may reduce some enzyme activity, pineapple remains a nutrient-dense, hydrating addition to a balanced diet.

1. USDA FoodData Central. Pineapple, raw. https://fdc.nal.usda.gov
2. Pavan, R. et al. (2012). Properties and therapeutic application of bromelain: A review. Biotechnology Research International. https://doi.org/10.1155/2012/976203
3. Maurer, H. R. (2001). Bromelain: biochemistry and pharmacology. Cellular and Molecular Life Sciences. https://doi.org/10.1007/pl00000936
4. Rathnavelu, V. et al. (2016). Bromelain: A potential bioactive compound for treating cancer? Journal of Medicinal Food. https://doi.org/10.1089/jmf.2015.3709
5. Mynott, T. et al. (1997). Bromelain inhibits T cell activation via modulation of cell surface molecules. International Immunopharmacology.
6. Dr William Li. Eat to Beat Disease. HarperCollins, 2019.