Health benefits of pineapple include everything from tumor reduction to digestive improvements

Pineapple is a tasty fruit, typically enjoyed during the summertime and for its sweet, tropical flavor. However, the goodness of pineapple extends well beyond its taste, as it offers several health benefits worth exploring.

The fact that it's listed on the World's Healthiest Foods website says a great deal, and there, it's noted as a way to improve overall health ranging from improving digestion to boosting the immune system.  At the center of its ability to bolster health is an enzyme called bromelain, which is responsible for reducing inflammation just as effectively as prescribed or over-the-counter drugs, minus the possible negative health consequences.  

From reducing swelling gums to helping improve arthritis pain, bromelain works to ensure that such painful conditions are kept at bay.  

The many health benefits of pineapple

Additionally, inflammation manifests in ways that aren't necessarily visible or painful, and bromelain's anti-inflammatory abilities work to ensure a healthy-functioning system that fights the free radicals that often set in during inflammation. Research has linked bromelain to reduction in the number of cancer tumors, noting it as an important protective substance that helps signal the death of cancerous cells.  

It's important to not throw the core of the pineapple out, since the majority of bromelain is found there. Consider eating the core to enjoy the utmost benefits of the fruit while also reducing food waste.

Bromelain is also a great way to treat post-operative swelling, obtain relief from sinusitis and even help with digestive problems.   When it comes to digestive issues, the enzyme helps break down proteins, which is especially beneficial for those with conditions that make them not able to do so efficiently. 

The enzyme has also been effective in reducing phlegm and mucus, making it a go-to choice when fighting off a cold or infection.  

Furthermore, pineapple has been associated with having properties that improve oral health by strengthening gums and helping preserve teeth, as well as reducing blood pressure and improving eye health.  

Possible health benefits of consuming pineapples

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like pineapples decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

Age-related macular degeneration: A higher intake of all fruits (3 or more servings per day) has also been shown todecrease risk of and progression of age-related macular degeneration.

Asthma prevention: The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in plant foods like pineapple, mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.

Blood pressure: Increasing potassium intake by consuming high potassium fruits and vegetables can help with lowering blood pressure. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation. 

Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes. 

Cancer: As an excellent source of the strong antioxidant vitamin C, pineapples can help combat the formation of free radicals known to cause cancer.

Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition  and has been shown to have an inverse association with the development of colon cancer in the Japanese population. 

High fiber intakes from all fruits and vegetables are associated with a lowered risk of colorectal cancer.

According to the American Cancer Society:

"there are studies suggesting that bromelain [found in pineapple] and other such enzymes may be used with standard cancer treatment to help reduce some side effects (such as mouth and throat inflammation due to radiation treatments)."

Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium pineapple provides about 13 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

Digestion: Pineapples, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

Fertility: Antioxidant-rich diets have been shown to improve fertility. Because free radicals also can damage the reproductive system, foods with high antioxidant activity like pineapples that battle free radicals are recommended for those trying to conceive. The antioxidants in pineapple such as vitamins C, beta-carotene and the vitamins and minerals and copper, zinc and folate have properties that affect both male and female fertility. 

Healing and Inflammation: Some studies have shown that bromelain, the enzyme found in pineapples, can reduce swelling, bruising, healing time, and pain associated with injury and surgical intervention. Bromelain is currently being used to treat and reduce inflammation from tendinitis, sprains, strains, and other minor muscle injuries as well as swelling related to ear, nose and throat surgeries or trauma. 

Heart health: The fiber, potassium and vitamin C content in pineapple all support heart health.

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day) 

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones. 

Skin: The antioxidant vitamin C, when eaten in its natural form (as in a pineapple) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C also plays a vital role in the formation of collagen, the support system of your skin.