Fruit · Tropical Fruit

Pineapple

Health
ScoreA

Pineapple is a tropical fruit rich in vitamin C, manganese, and bromelain—a proteolytic enzyme with anti-inflammatory properties. Its natural sweetness and digestive benefits make it valuable for both immune support and gut health.

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Why Pineapple scores 85

Nutrient density33

Protein quality2

Fiber content5

Healthy fats5

Bioactive compounds12

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 91%Manganese 53%Copper 15%Thiamin 7.4%Pantothenic Acid 6.0%

Nutrition

per_100g

Calories

0.5g

Protein

14.1g

Carbs

0.2g

Fat

0.9g

Fiber

Health benefits

Enhanced immune function and collagen synthesis

strong evidence

High vitamin C content (58.6 mg per 100g) supports T-cell production, neutrophil function, and hydroxylation of proline and lysine residues in collagen cross-linking

Reduced post-exercise inflammation and accelerated recovery

moderate evidence

Bromelain inhibits inflammatory cytokine production (TNF-α, IL-6) and modulates NF-κB signaling, potentially reducing delayed-onset muscle soreness

Improved digestive enzyme activity and protein digestion

moderate evidence

Bromelain cleaves peptide bonds in dietary proteins, enhancing protein bioavailability and reducing digestive burden, particularly beneficial with animal protein intake

Bone metabolism support and antioxidant protection

moderate evidence

Manganese (0.87 mg per 100g) activates superoxide dismutase (SOD) and participates in bone matrix formation; synergizes with vitamin C for collagen stability

Cardiovascular health maintenance

moderate evidence

Potassium (137 mg per 100g) supports sodium-potassium pump function and vascular endothelial health; bromelain may reduce platelet aggregation

Pairs well with

·Pair with ginger because both contain proteolytic and anti-inflammatory compounds that synergize to reduce systemic inflammation and support digestive comfort
·Combine with Greek yogurt or cottage cheese because bromelain enhances protein digestion and vitamin C increases non-heme iron absorption from dairy proteins
·Mix with turmeric in a smoothie because curcumin and bromelain work synergistically to inhibit NF-κB and reduce pro-inflammatory cytokines
·Serve after red meat or fish because bromelain's proteolytic activity complements animal protein digestion and reduces potential inflammatory response from high-protein meals

Practical tips

·Best timing: post-workout
·Consume fresh pineapple within 2-3 days of purchase to maximize bromelain activity; freezing or heating denatures the enzyme within hours
·Remove the core minimally—bromelain concentration is highest in the stem and core; include these parts in smoothies for maximum enzyme benefit
·Eat pineapple fresh or lightly blended rather than canned or cooked; commercial processing via heat inactivates bromelain and reduces vitamin C retention by 20-30%
·Select pineapples with fragrant aroma at the base and slight give when pressed; golden-yellow skin indicates peak ripeness and enzyme activity
·If consuming for digestive support, eat fresh pineapple with meals containing protein to maximize proteolytic benefit; for anti-inflammatory benefit, consume between meals to prevent enzyme deactivation by stomach acid