What Does Pineapple Do for Women, a Dietitian Weighs In

Pineapple (Ananas comosus) is a tropical plant and the source of the popular fruit known for its vibrant flavor and nutrition profile. The pineapple plant is native to tropical and subtropical regions of the Americas but is now grown in other parts of the world.

Pineapple is used in various ways and contains diverse nutrients that benefit human health. Nutrients found in pineapple, including vitamin C and bromelain, are thought to be especially beneficial for women’s health specifically.

Health Benefits of Pineapple for Women

Pineapple is packed with essential nutrients and can be a delicious option that may support women’s health in several ways.

• Immune health: Pineapple is an excellent source of vitamins, minerals, and phytonutrients associated with better immune health. According to one study, nutrients found in pineapple, like vitamin C, manganese, B vitamins, and copper, may influence immune health. Study participants had fewer viral and bacterial infections than those who did not consume canned pineapple. Researchers suggested that vitamin C in pineapple may increase white blood cell counts and improve immunity.
• Digestive health: Bromelain and dietary fiber found in pineapple may improve digestive health in women. Bromelain has anti-inflammatory effects and may reduce inflammation in the intestines and colon, which may be beneficial for people with inflammatory bowel disease (IBD). Dietary fiber from pineapple improves bowel movements and gut microbiome health. In lab research, compounds found in pineapple promoted the growth of prebiotics and probiotics in the gut and improved overall gut health.
• Skin health: Vitamin C, which is high in pineapple, is needed to synthesize collagen, a protein vital to skin health. Research shows that using vitamin C may slow the signs of skin aging, enhance skin smoothness, and help sun damage. Bromelain from pineapple may aid in wound healing and improve the appearance of bruises. It’s thought that topical bromelain acts like an exfoliant, removing dead skin cells and helping new skin cells grow.
• Bone health: Vitamin C and manganese, prevalent in pineapple, play essential roles in bone health, formation, and density. Some studies suggest that women with low manganese levels are more likely to have osteoporosis (weak bones). Collagen is an essential component of healthy bones and requires vitamin C for synthesis. As an antioxidant, vitamin C may also help reduce the number of free radicals harmful to bones.
• Anti-inflammatory effects: Bromelain is well-known as an anti-inflammatory agent. As a protease enzyme, bromelain affects the inflammatory process and may be helpful for asthma, cancer, IBD, and other inflammatory conditions. Other phytonutrients, called polyphenols, found in pineapple also influence the inflammatory process. Polyphenols may prevent inflammation by changing specific pro-inflammatory processes.
• Hormone balance: Specific components in pineapple may help balance hormones. Animal research suggests that bromelain helps reduce the stress hormone cortisol. Vitamin C may help balance cortisol and the hormone DHEA-S (dehydroepiandrosterone-sulphate). In women, high levels of DHEA-S may increase the risk of certain conditions associated with hormone imbalance, like polycystic ovary syndrome (PCOS).
• Pregnancy: Whole pineapple fruit may be a great way to get vital nutrients like vitamin C, manganese, potassium, folate, and copper, all of which can support a healthy pregnancy.

So far, many studies on pineapple’s potential benefits have been performed in lab settings or on animal models. While much can be learned from these studies, more research is needed on how pineapple may positively impact women’s health.

Pineapple Nutrition

Pineapple is packed with vitamins, minerals, and other nutrients that give your body what it needs to stay healthy.

• Daily fruit intake goals: Pineapple helps meet the daily recommended fruit intake for women, which is about four servings per day. Pineapple contains fiber: about 2 grams (g) per cup. Women should aim for about 25 to 30 g of fiber per day. Pineapple can also help with hydration, as it’s 80% to 89% water.
• Vitamins and minerals: A 1-cup serving of pineapple provides calcium (21 milligrams, or 2% Daily Value, DV for females), iron (0.48 mg, 3% DV), vitamin A (96 IU, 4% DV), magnesium (20 mg, 6% DV), potassium (180 mg, 7% DV), phosphorus (13 mg, 2% DV), copper (0.2 mg, 22% DV), and B vitamins, including folate. Pineapple is also a significant source of vitamin C (79 mg, 105% DV) and manganese (1.5 mg, 83% DV).
• Phytonutrients: Phytonutrients, or plant compounds with human health benefits, are found throughout pineapple. Bromelain is a phytonutrient and pineapple enzyme with several potential health benefits. Pineapple also contains antioxidants, organic acids, and phenolic compounds, including flavonoids. Flavonoids act as antioxidants with potential anti-inflammatory, anti-cancer, and anti-viral effects.
• Sugar: Some people are concerned about the sugar content of pineapple. One cup of pineapple contains about 16 g of total sugar. The sugar in fruit is natural, not added sugar. The Food and Drug Administration (FDA) suggests that natural sugar from fruits, vegetables, and milk does not count towards the daily recommended maximum added sugar intake. However, people with diabetes and other health conditions may need to limit their fruit intake. The natural sugar in fruit may raise blood sugar, but its fiber content may lessen this effect.
• Taste: Many people agree that pineapple has a pleasant taste, often described as sweet yet tart. Pineapple’s appealing taste makes it an enjoyable fruit to eat, which can enhance your overall eating experience. There is evidence that eating pleasure fosters overall healthy dietary behavior, which is essential to health. A dietitian will tell you it’s important to like what you eat.

Is Pineapple Good for You?

Pineapple is generally considered safe and healthy for most people, but there may be a few exceptions.

• Allergies: Although rare, some people may be allergic to pineapple or some of its components. Signs of a pineapple allergy may include skin rash or mouth irritation. If you have signs of a severe allergic reaction (anaphylaxis), including itching, hives, or shortness of breath, seek immediate medical attention.
• Skin irritation: For some people, pineapple can cause skin irritation. Its citric acid, malic acid, and other components make it acidic. Its bromelain content also digests protein, which can topically irritate the skin. Pineapple juice that comes into contact with your skin may cause irritation. Some people also complain of mouth or throat irritation after eating pineapple.
• Digestive discomfort: Another complaint sometimes associated with eating pineapple is digestive discomfort. Pineapple acidity may cause upset stomach and other digestive issues for some people. Bromelain has been associated with diarrhea and upset stomach. Heartburn may also occur. You may be more likely to experience these or other digestive issues if you consume pineapple in excess.
• Sugar content: Some people may need to limit their pineapple intake due to its sugar content. Fresh pineapple contains 16 g of natural sugar per cup. Natural sugar may be safe for most people to consume. However, people with diabetes, high blood sugar, or other conditions may need to limit their intake of added sugar. Canned pineapple, for example, often contains added sugar and may need to be limited. Ideally, no more than 10% of daily calorie intake should come from added sugar (200 calories on a 2,000-calorie diet).
• Pregnancy: Whole pineapple can be a nutritious addition to your diet during pregnancy. However, research suggests concentrated pineapple extract may stimulate the uterus. For this reason, consider avoiding pineapple extract during pregnancy.

If you’re still unsure if pineapple is safe for you to consume, talk with a healthcare provider.

A Word from Verywell Health

Pineapple, with its sweet and tangy flavor, not only delights the taste buds but also offers impressive health benefits for women. Rich in Vitamin C, a powerful antioxidant, pineapple helps lower the risk of osteoporosis and heart disease while also protecting eye health. It’s also a good source of folate, an essential nutrient for fetal development during pregnancy. One cup provides 30 micrograms of folate, making it a delicious way to move closer to the recommended 600 micrograms per day for supporting fetal health. Additionally, pineapple contains bromelain, an enzyme that may help reduce inflammation and ease pain from arthritis.

—
SUZANNE FISHER, MS, RD, LDN, MEDICAL EXPERT BOARD

How to Use Pineapple

Despite its distinct flavor, pineapple is a versatile fruit you can use in multiple ways.

• Selection: Choose ripe pineapples that are fragrant and slightly soft to the touch with a golden-yellow hue. This ensures maximum sweetness and flavor. Some green may still be visible, especially at the top. Avoid pineapples that are mainly green in color or have dark brown spots. These may indicate that the fruit is under or overripe. If you notice any mold on the skin, you may want to discard that part, as mold can spread.
• Culinary Tips: Probably the easiest way to eat pineapple is straight off the core. Yet, pineapple fits easily into several dishes and can even be cooked. You can use pineapple to make smoothies or other beverages or sprinkle chunks on top of a salad or a pizza. Grilled or roasted pineapple pairs well with kabobs, fried rice, tacos, and chicken or pork dishes. Some baking recipes even call for a bit of pineapple (like pineapple upside-down cake).
• Canned vs. Fresh Pineapple: Canned pineapple is usually the sweetest option, as many brands add extra sugar or syrup to help with preservation. One cup of fresh pineapple contains 16 g of total sugar, while 1 cup of canned pineapple contains 26 g. Both contain about 2.3 g of fiber.
• Frozen Pineapple: Frozen pineapple may be lower in calories, carbohydrates, fiber, and vitamins and minerals than fresh pineapple. When correctly done, however, flash-freezing after harvesting may actually ensure that key nutrients are preserved. Frozen pineapple can be convenient for making smoothies.

Summary

Pineapple is a tropical fruit with a pleasing taste that contains a wide variety of vitamins, minerals, and phytonutrients.

Eating pineapple may be beneficial for women. Research shows that pineapple may benefit immunity, digestion, skin, bones, inflammation, and hormone balance.

Pineapple is generally considered safe for most people to consume. However, some people may need to limit their intake due to allergies or certain health conditions.

Pineapple can be consumed fresh, frozen, or canned in a variety of recipes.