Reasons to Include Pineapple in Your Diet Plan

Pineapple is a delicious and healthy fruit that belongs to the tropical fruit family. It is discovered in South America, where it got its name due to the pinecone resemblance by European explorers. It is a famous fruit providing powerful antioxidants and helpful compounds like enzymes that help to fight disease and inflammation.

You will get pineapple fresh, canned, and frozen all year available. Canned pineapple is convenient, but make sure to look for the choice that is packed in its juices and no other syrup, says Allison Knott, RDN, a dietitian from New York City.

Fruit naturally has sugar in the form of fructose, so do not choose with added sugar labels. However, added syrup with pineapple may increase the sugar content in total.

There are likewise a lot of approaches to appreciate this succulent yellow natural product. You can barbecue cuts and serve them with meat or as a scrumptious side, or you can throw frozen pieces into a smoothie. You can likewise, obviously, nibble on reduced-down pieces. Regardless of how you like to eat it, you’ll need to start adding pineapple into your eating routine if you haven’t as of now. Here are eight reasons why.

Let’s find out reasons to add pineapple to the diet plant.


Rich in Vitamin C

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Vitamin C is the standout nutrient in pineapple, which balances the immune system and offers antioxidant benefits, said Jackie Newgent, RDN, a culinary nutritionist from New York City, he is also the author of The All-Natural-Diabetes-Cookbook. One cup of pineapple consists of 78.9 mg of vitamin C, stated by the U.S. Department-of-Agriculture-(USDA).

That is more than the suggested dietary allowance for women is 75 mg per day and for men 90 mg mention by MedlinePlus. Vitamin C is essential because it promotes healing and growth around the body and helps to restore wounds and increases iron absorption.


Enhance Your Weight Loss

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Pineapple is helpful fruit for weight loss. There is no more proof to back these claims, though an animal study issued in April 2018 in Food-Science-and-Biotechnology did find that pineapple juice may lower fat formation and boost fat breakdown. More studies about humans are needed to confirm that result, though. Even if it does not have a notable effect on metabolism, it is a good snack option because it has low calories, high essential vitamins, and minerals and no saturated fat, and trans fats. There is no specific vegetable or fruit that directly leads to weight loss, but they will help to fill up without calories packing.

Therefore, people tend to eat low calories overall if they eat more vegetables and fruits every day as part of a well-balanced diet.

You may also know that the fruit satisfies the sweet tooth. Pineapples have low calories than other sweet treats, so if you enjoy a serving of pineapple variety an ice cream cone for night dessert, you may eat low calories and lose weight.

According to Christensen, RD, a dietitian from Grand Rapids-Michigan, pineapple also provides 2.3 gm fiber in one cup, which can help to control blood sugar level and eat less because of full feeling stated by Mayo Clinic.


Loaded With Nutrients

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Pineapples give low calories but have an important nutrient profile.

One cup of pineapple chunks consists of the following:

  • Calories: 82.5
  • Carbs: 21.6 grams
  • Fat: 1.7 grams
  • Fiber: 2.3 grams
  • Protein: 1 gram
  • Vitamin C: 131% (RDI)
  • Vitamin B6: 9% (RDI)
  • Manganese: 76% (RDI)
  • Thiamin: 9% (RDI)
  • Copper: 9% (RDI)
  • Folate: 7% (RDI)
  • Potassium: 5% (RDI)
  • Niacin: 4% (RDI)
  • Magnesium: 5% (RDI)
  • Pantothenic acid: 4% (RDI)
  • Riboflavin: 3% (RDI)
  • Iron: 3% (RDI)

Pineapples also consist of trace quantities of vitamin K, A, calcium, phosphorus, and zinc. They are particularly rich in manganese, offering 131%-76% of everyday recommendations.

Vitamin C is essential for growth, a healthy immune system, and healing for iron absorption from the diet. Meanwhile, manganese is a naturally occurring mineral that helps in growth, supports, antioxidants, and good metabolism.

May Aid Your Digestion

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Pineapple consists of bromelain, which is a combination of enzymes that lower nasal swelling and inflammation. It also heals burns and wounds stated by the NCCIH. It is also linked to improving digestion and has historically been used in Central and South American countries to cure digestive disorders. A study issued in Biotechnology-Research-International discovered that the bromelain present in pineapple may lower diarrhea effects.


The Manganese content in Pineapple boost Healthy Bones

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Along with calcium, the important trace mineral manganese is necessary for maintaining healthy bones stated by University-of-Rochester-Medical-Center. Pineapple is one of the best food sources for minerals. One cup of pineapple consists of 76% of the RDA of manganese. Manganese may help to prevent osteoporosis and boost complete mineral and bone density. Be cautious not to overdo it, though manganese consumption can risky and may raise cognitive disorders if you eat more than 11 mg every day stated by a study published in The-Open-Orthopaedics-Journal.


Provide Disease-Fighting Antioxidants

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According to research issued in June 2014 in Molecules, pineapple is the best source of antioxidants, particularly phenolics, vitamin C, flavonoids. Antioxidants are syntheses in food that may help to fight inflammation and also fight free radicals in the body.

Free radicals’ molecules lead to cellular damage and health problem, including type-2 diabetes, heart problems, eye problems, Alzheimer’s disease stated by NCCIH. Filling up on antioxidant-rich foods like pineapple is essential for preventing those risks.

Provide Antioxidants and Fight Cancer

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Cancer happens when abnormal cells in the human body increase and reduce healthy tissues said to Mayo Clinic. While there is no guaranteed way to stop cancer, a physician recommends eating a healthy diet, ideally one that has high antioxidants, which can be pineapple, to fight free radicals and lower risk. High antioxidants in diet and blood help to lower the risk of cancer said to a study issued in November 2018 in The American-Journal-of-Clinical-Nutrition.


Pineapple is suitable for Anti-Inflammatory Diet

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More inflammation can cause multiple diseases, including diabetes, coronary artery disease, Alzheimer’s, and cancer according to Harvard-Health-Publishing. A diet with rich inflammation-lowering foods like pineapple can benefit to lower inflammation in the body.


Boost Immunity

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Pineapple also helps to boost immunity by fighting a cold. A study issued in 2014 in the Journal-of-Nutrition-and-Metabolism discovered that children who ate canned pineapple had lower bacterial and viral infections compared to kids who did not eat it for the 9-week study.

The researchers concluded that consuming 1-2 cans 140-280 grams of pineapple every day may lower the likelihood of an infection or at least lower its duration.


Boost Serotonin levels

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Eating pineapple regularly helps the brain and body to feel good. Pineapples contain high amino acid tryptophan. This amino acid is utilized to make one of our most essential mood-promoting neurotransmitters such as serotonin.

Serotonin levels, specifically when they are low and play a role in different mental health problems like anxiety and depression.

Some studies advise that tryptophan supplementation can be a good treatment for depression in contrast to tricyclic antidepressants.


Increase Energy

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Pineapple is a powerful manganese source, which is an important cofactor in several enzymes essential for energy production and defense antioxidant. Pineapple also has vitamin B, thiamin that acts as a cofactor in the reaction of enzymes for energy production.


Lower Blood Clot Formation

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The presence of bromelain in pineapple help to lower extra coagulation in the blood. It is an ideal breakfast for people at risk of blood clots.

Treat Common Cold

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Pineapple also helps to treat the common cold symptoms. Its content of vitamin C and bromelain helps to lower mucus in the nose and throat.

Heart Health

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The potassium, fiber, and vitamin C content of pineapple helps to boost heart health. According to a study, people who eat 4,069 mg of potassium every day lower the risk of death from an ischemic heart problem when compared to those who had low potassium intake.

Researchers link high potassium consumption with low stroke risk and muscle mass prevention, less kidney stone formation, lower bone mineral density.



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The vitamin C and antioxidants in pineapple also benefit the skin. Several diet plans affect natural skin and make it lose. Therefore, it is important to add skin-friendly foods to the diet like pineapple. It helps to lower wrinkles, sun damage, and enhance skin texture. The vitamin C in pineapple helps to increase collagen formation and support the skin.


Eat more Pineapple

You can eat pineapple in morning cereal, salad at lunchtime, or post-dinner sweetened yogurt. Try including pineapple in smoothies or coleslaw. You can also add it to curry recipes. 


How To Eat Pineapple For Weight Loss?

Pineapple Juice

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Serves: 2, Preparation Time: 5 minutes


  • 1-cup chopped pineapple
  • 1 tablespoon organic honey
  • Juice of half a lime
  • A pinch of Himalayan pink salt

How to Prepare

Toss whole ingredients in the blender.

Blend well, add in a glass and keep in the fridge.


Pineapple and Cucumber Juice

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Serves: 3-4 cups, Preparation Time: 10 minutes


  • 2 medium-sized cucumbers
  • 5 celery sticks
  • ½ cup chopped pineapple
  • 1-inch fresh (grated ginger)
  • A pinch of black salt

How to Prepare

Include all ingredients in the juicer and blend.

Include water to manage the consistency and sprinkle salt for taste.

Drink chilled.


Pineapple Iced Tea

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Serves: 6, Cooking Time: 5 minutes, Preparation Time: 10 minutes, Total Time: 15 minutes


  • 4 cups of water
  • 7 tea bags
  • 1 cup pineapple juice (freshly prepared)
  • ⅓ cup lemon juice 

How To Prepare

Add water to a large pan and boil it for 2-3 minutes.

turn off the flame and dip tea bags in it.

Let it steep for 5-7 minutes.

Include the pineapple juice in the tea and mix well.

Keep it in the fridge to enjoy chilled pineapple tea.


Pineapple Smoothie

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Serves: 2, Cooking Time: 1 minute, Preparation Time: 5 minutes, Total Time: 6 minutes


  • 1 ½ cup fresh pineapple juice
  • 1 ½ cups pineapple chunks
  • 1 medium-sized banana
  • ¾ cup Greek yogurt

How To Prepare

Blend all ingredients to get a smooth consistency and include water to adjust consistency.

Add the smoothie into glasses and garnish with thin pineapple slices.

Pineapples provide different health benefits including weight loss.


Side Effects Of Eating Too Much Pineapple

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Generally, pineapple is good for health, but this fruit must not be eaten extra as it can cause the following health issues:

  • Diarrhea
  • Skin Rashes
  • Vomiting and nausea
  • Excess menstrual flow
  • Swelling in your mouth and cheeks


Pineapple has bromelain as a primary substance and this has its demerits and merits probably if you do not eat this fruit in extra. Therefore, make sure that you consume only one pineapple juice glass per day and this will help your health.


Can You Consume Pineapple With An Empty Stomach?

No, because eating pineapple with an empty stomach may cause discomfort. You can eat it after having some food to avoid this discomfort. Make sure to complete breakfast and then have some fresh pineapple juice. Consuming pineapple juice on empty stomach may cause acidity.


As pineapple is good for health, it may cause side effects if eaten in excess.

Pick a pineapple with a full and firm body, no softs or no bruising, and green crown leaves. A green external shell doesn’t mean the pineapple ought not to be ready or without leaves on the crown.

Pick pineapple at its pinnacle readiness. In contrast to different natural products, they won’t age after picked.

The entire pineapple ought to be put away at room temperature, while it needs to store in the cooler after the cut. When eating through packed or canned pineapple, guarantee to get the varieties canned in pineapple juice or without much syrup.


Here are some preparation tips for adding more pineapple to the diet:

  • Include pineapple in your favorite recipe with chicken, shrimp, red onions, steak kebabs, and cherry tomatoes.
  • Prepare a fruit salad with pineapple, strawberries, grapes, and mandarin oranges.
  • Add a fresh twist with shredded and unsweetened coconut.
  • Include some pineapple slices in salad at dinner or lunch. Add walnuts or pecans with crumbled cheese or citrus vinaigrette dressing or light balsamic.
  • Prepare your fresh juice in the morning without extra sweeteners or added preservatives.
  • Prepare a fresh salsa with mango, pineapple, red peppers, jalapeno, and chipotle pepper with fish tacos.



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Beta-blockers are a kind of medication generally prescribed for heart problems, can lead to increased potassium levels in the blood. High potassium foods should be taken in moderation while consuming beta-blockers.

Eating more potassium can be harmful to people with kidney problems. If your kidneys are unable to extract extra potassium from the blood, it could be risky. Those with gastroesophageal reflux disease may feel an increase in symptoms such as regurgitation and heartburn when eating highly acidic foods. However, individual reactions are different from everyone. Focus on keeping complete diet varied and including a range of nutrients to the complete diet, rather than specific foods.

Pineapple Juice

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You can think it has a sweet taste and has rich natural sugar. Only one cup of pineapple juice offers 25 gm of sugar, which provides 75% of the 132 total calories. One cup of pineapple juice has around similar sugar quantity and 31 more calories than a cup of cola. The only difference is that pineapple juice provides few vitamins and minerals like vitamin C and potassium that cola lacks.

Fructose and Fat Gain

Pineapple juice contains fructose and glucose, the 2 types of sugar, the latter of which may provide a specific link with weight gain. According to research from the Yale-School-of-Medicine, fructose may induce hunger and overeating. It happens because of high glucose and does not increase the feeling of fullness and satisfaction after eating. Therefore, drinking excess pineapple juice may offer less satisfaction and make you eating extra calories and weight gain.

Ditch the Juice

As pineapple consists of high sugar, it should be eaten in moderation. Eating whole fruit is better than drinking its juice. Eating pineapple lower the calories and sugar. One cup of pineapple chunks provides 16 gm of sugar and 82 calories but it also contains fiber of 2.3 gm every cup. Stick with a single serving, which is around a half cup of pineapple chunks, and keep yourself hydrated with normal water. 

Other Ways to Eat Pineapple

Pineapple Chunks

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Eat pineapple as chunks in snack time to enjoy yummy fruit and boost the weight loss process.

Add to Salads

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You can add pineapple slices to the salad to get tartly flavor. Apart from unique savoring texture and flavor, you will continue to watch your weight also. Try raisins, pineapple, and carrot salad, or add it to green veggies.

Pineapple Oatmeal

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Oatmeal generally manages calories for everyone, but this time includes some zest and life to boring oats bowl. Bake the oats or normally cook it to get soft consistency, include some pineapple chunks. You will love the taste and different versions of oats which will also help to prevent belly fat.

Refreshing Mocktail

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If soft drinks attract you, go for the effective and magical fat-burning pineapple mocktail. Make a super healthy juice by having adding vinegar, pineapple chunks, a bit of salt, and lime juice. Mix well and let it chilled. Keep the ice optional.

Rice Meal

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Many can’t feel full without a staple rice meal. Prepare rice with pineapple and it will make your taste buds like never before. Moreover, staple rice with pineapple can help to manage calorie consumption and shrink fat. Include some carrots, cashews, and pineapples in the rice while you are boiling or steaming it. You may include some coconut milk or yogurt during the making. This version of pineapple is healthier and smarter.

As A Smoothie

A pineapple smoothie is a wonderful detox for a healthy diet plan. Add some pineapple chunks with other fruits like apple, banana, and coconut. Include ginger, yogurt, and some almonds. Blend everything and serve with pineapple wedges or mint leaves. 

Pineapple Barbeque

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Pineapple is also suitable for barbeque recipes. It is a mouth-watering and tasty fat burner. Grilling pineapple gives a heavenly taste with other snacks. Therefore, your diet need not be boring.



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If you don’t get fresh pineapple, then choose canned pineapple to use for topping on ice cream, toppings, and dessert. Adding pineapple to pastries, cakes make it more vibrant and juicier.


Pineapple Salsa

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Fruit salsas are the best way to have a flab-less body. Take a big chunk from the middle and leave pineapple skin to have like a bowel. Dice one-third of the pineapple scoop and separate it from the excess juice. Similarly include other veggies or fruits like tomato, carrot, colorful bell peppers, red onion, and apple with lime juice and other spices according to taste.

transfer the salsa dish to the bowl of pineapple and relish the splashy and summer salsa. It is helpful for a weight loss diet.


As a Chutney

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You can also try fresh pineapple chutney to bring interesting motivation to your diet plan. Grind some pineapple pieces and cook with sugar on low heat. Include some lemon and salt. Your sweet and savor chutney is ready to tone your body.

Can Pineapple Help Lose Weight?

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Not pineapple alone reduces weight, but it helps in the weight loss journey. It is a fat-free fruit that provides 80 calories, 1 gm protein, 22 gm carbs, and 2 grams fiber in one cup of fresh pineapple. You can enjoy one bowl of pineapple as a snack in between meals. You can also replace the usual sweet with pineapple snacks to skip unnecessary sweet consumption. 

How Pineapple Helps Weight Reduction?

As pineapple is a fruit with high water content, it helps to keep you full for some time and assist in weight loss by controlling appetite.

When Can You Drink Pineapple Juice?

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Morning is the best time to drink pineapple juice, other times in the day also suitable.

It should be consumed 2 hours after a meal to skip damage to the digestive system and stomach.

Avoid drinking pineapple juice in the evening to prevent indigestion, bloating, and flatulence.

It should be taken 3 times every week to prevent intestinal effects.

Pineapple juice is not suggested for diabetics. It may overthrow their blood sugar levels. Pineapple juice consists of two types of simple sugar such as glucose and fructose. However, there is no harm in eating a bite but taking more can cause problems. More pineapples also affect weight loss goals due to fructose which includes empty calories. Fructose boosts more hunger feeling as opposed to glucose, which adds satiety feeling. Remember moderation is the key to weight loss and good health. 

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