14 Amazing Health Benefits Of Pineapple Juice

by John Staughton (BASc, BFA) last updated -

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Pineapple juice has a number of excellent health benefits, including boosting the immune system, improving growth and development, eliminating inflammation, and protecting heart health. It is also good for balancing mood, improving muscle function, increasing fertility, and speeding up digestion. Pineapple juice has also shown potential in reducing the risk of cancer.

What is Pineapple Juice?

Pineapple juice is the sweet and delicious juice squeezed from the tropical pineapple fruit, which bears the scientific name Ananas comosus. This sugar-rich fruit is originally native to South America, specifically Brazil and Paraguay, but it has since spread throughout Central America, the Caribbean, and other tropical regions where the plant can thrive.

Pineapple Juice Nutrition Facts

Pineapple juice is loved for its sweet and refreshing taste, but many people don’t realize how packed with healthy nutrients it is. It is rich in bromelain, a key enzyme for protein digestion. As per the USDA, unsweetened and undiluted frozen pineapple juice consists of vitamin A, B family vitamins, vitamin C, calcium, potassium, magnesium, sodium, iron, carbohydrates, sugars, and dietary fiber.

Many commercially available varieties of the juice also have additional vitamin C (ascorbic acid) to improve the color and flavor of the juice. All of these nutrients, as well as various antioxidants and phenolic compounds, provide the many benefits associated with this tropical drink.

Nutrition Facts

Pineapple juice, frozen concentrate, unsweetened, undiluted
Serving Size :
NutrientValue
Water [g]53.1
Energy [kcal]179
Energy [kJ]749
Protein [g]1.3
Total lipid (fat) [g]0.1
Ash [g]1.2
Carbohydrate, by difference [g]44.3
Fiber, total dietary [g]0.7
Sugars, total including NLEA [g]43.6
Calcium, Ca [mg]39
Iron, Fe [mg]0.9
Magnesium, Mg [mg]35
Phosphorus, P [mg]28
Potassium, K [mg]472
Sodium, Na [mg]3
Zinc, Zn [mg]0.4
Copper, Cu [mg]0.31
Manganese, Mn [mg]3.44
Selenium, Se [µg]0.4
Vitamin C, total ascorbic acid [mg]42
Thiamin [mg]0.23
Riboflavin [mg]0.06
Niacin [mg]0.9
Pantothenic acid [mg]0.43
Vitamin B-6 [mg]0.26
Folate, total [µg]37
Folate, food [µg]37
Folate, DFE [µg]37
Choline, total [mg]11.6
Vitamin A, RAE [µg]3
Carotene, beta [µg]30
Vitamin A, IU [IU]50
Vitamin E (alpha-tocopherol) [mg]0.03
Vitamin K (phylloquinone) [µg]1
Fatty acids, total saturated [g]0.01
16:0 [g]0
18:0 [g]0
Fatty acids, total monounsaturated [g]0.01
16:1 [g]0
18:1 [g]0.01
Fatty acids, total polyunsaturated [g]0.04
18:2 [g]0.02
18:3 [g]0.02
Sources include : USDA

Health Benefits Of Pineapple Juice

Regularly drinking pineapple juice is beneficial for people struggling with high blood pressure, low metabolism, depression, anxiety, mood swings, nutrient deficiencies, constipation, and indigestion, among others. The benefits of this juice are mentioned in detail below.

Lowers Blood Pressure

A study published in the Biotechnology Research International journal suggests that pineapple contains bromelain, which is helpful in regulating blood pressure levels. Also, the high level of potassium found in pineapple juice makes it an excellent remedy for high blood pressure. By acting as a vasodilator, potassium can help reduce hypertension and protect overall cardiovascular health by reducing your risk of atherosclerosis, heart attacks, and strokes.

Boosts Immunity

Studies suggest that pineapple juice is rich in vitamin C, which is a very powerful antioxidant. Moreover, canned varieties of pineapple juice are supplemented with vitamin C (ascorbic acid), in addition to vitamin C already present in this fruit. This can kick-start your immune system and increase the production of white blood cells, which are the primary line of defense for the body.

In a 2014 study published in the Journal of Nutrition and Metabolism Journal, researchers assessed the effects of pineapple juice on 98 school-going children. It was found that those children who consumed canned pineapple daily developed lesser viral and bacterial infections as compared to those who did not have this fruit. Furthermore, it was found that those who developed infections out of the group of participants that ate pineapple, showed a quick recovery.

A glass of fresh pineapple juice with whole and sliced pineapples on a wooden table

A tropical table Photo Credit: Shutterstock

Regulates Mood Swings

A comprehensive research study by the Department of Clinical Biochemistry, Aarhus University Hospital, Denmark has come with a conclusion that vitamin b6 may be useful in improving the symptoms of depression.

Vitamin B6 is found in high quantities in pineapple juice, and this vitamin (known as pyridoxine) is known to help regulate hormones in the body and improve mood. This can help with anxiety issues, as well as people who are prone to depression or hormone fluctuation.

Relief from Cough

Pineapple juice is great for people suffering from cold and cough to ensure relief from the irritation in the throat. To soothe cold and cough, drink pineapple juice after mixing salt, pepper, and honey to it.

Anti-inflammatory Properties

Dr. Hale from the Duke University Medical Center, Durham, USA, in his research, has claimed that fresh pineapple juice is helpful in decreasing inflammation. This is credited to the presence of bromelain, which is a proteolytic enzyme. These anti-inflammatory properties of pineapple juice also help treat the symptoms of arthritis, relieve pain and reduce swelling. Consuming fresh juice also helps minimize sinus congestion.

Improves Fertility

Pineapple juice has a rich blend of nutrients including potassium, vitamin C, and a range of B vitamins. These have all been linked with increased fertility in both men and women, and a positive boost in reproductive hormones.

Aids in Digestion

The high levels of dietary fiber found in (unstrained or high-pulp) pineapple juice, in addition to the presence of bromelain, a powerful digestive enzyme, can help optimize digestive processes and prevent symptoms of bloating and constipation, says a 2016 study published in the Biomedical Reports Journal. This can stimulate peristaltic motion to regulate bowel movements and ensure proper nutrient uptake by the digestive system. Besides, these nutrients also aid in the case of bowel conditions like ulcerative colitis.

Promotes Growth

With its impressive content of vitamin C, pineapple juice can boost collagen production, which is necessary for the creation of all tissues, muscles, bones, and blood vessels in the body. Whether you are recovering from an illness or surgery, or have been nutrient-deficient in the past, this juice can get your body back on track in terms of repair, development, and general growth.

Anticancer Potential

According to research by the Institute of Biomedical Education and Research, Mangalayatan University, India, bromelain, in pineapple juice, has been associated with anti-cancer benefits, namely slowing the production and spread of cancerous cells and inducing apoptosis. These antioxidant properties can lower oxidative stress and prevent chronic diseases, while actively suppressing the mutation of healthy cells.

Many test-tube, as well as animal studies conducted on bromelain, have also linked it to the prevention of colon, bile duct, skin, and breast cancer. So if you are having pineapple juice regularly, you may be protecting yourself from cancer already.

Improves Muscle Function

Research published in The American Journal of Medicine suggests that potassium maintains fluid balance in the body, enables nerve impulses, and regulates muscle contraction. As per USDA’s Food Data Central, every 100 grams of pineapple juice contains 130 mg of potassium. If you exercise or are an active person, high levels of potassium are needed for optimal muscle function, and pineapple juice can provide that!

Eye Care

Vitamin C, found in pineapple juice, is great in preventing cataract formation. Drinking the juice regularly can protect your overall vision as you age and also keep many vision-related problems at bay.

Prevents Asthma

Regular intake of beta-carotene-rich pineapple juice can show results in relieving symptoms of asthma, says a report published by a team of Portuguese researchers. Beta-carotene gets converted into vitamin A during digestion and functions efficiently in helping lower the risk of asthma.

Skin Care

Pineapple juice is rich in beta-carotene and vitamin C, both of which are known for keeping the skin healthy and glowing. They function as antioxidants and reduce the appearance of wrinkles and damage caused by the harmful UV rays and pollution.

Improves Metabolism and Manages Weight

The B vitamins found in pineapple juice have a number of metabolic functions in the body, ranging from the creation of enzymes to neurotransmitter functions and red blood cell production. Without a steady supply of B vitamins, many of the critical processes in the body lose efficiency. The juice is helpful in weight management and is a part of many detox diets. It is a natural diuretic that helps release toxins from the body. Bromelain, present in it, helps metabolize protein and burn excess fat in the abdominal area. This is why pineapple juice is used to reduce stomach bloating and fight belly fat.

Pineapple Juice Recipe

Pineapple juice is widely available in grocery stores, but many people prefer to make their own fresh juice without any extra processing or additives. All you need is a blender, a pineapple, and a strainer!

A flat lay pic of pineapple juice with fresh pineapple on a wooden table.

Refreshing Pineapple Juice Recipe

Here is an easy and fun pineapple juice recipe to beat the summer heat. Give it a go and rejuvenate your senses!
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Course: Juice
Cuisine: Spanish
Keyword: Pineapple Juice
Appliance: Blender
Prep Time: 2 minutes
Cook Time: 5 minutes
Total Time: 7 minutes
Servings: 1 glass
Author: Sakina Kheriwala

Ingredients

  • 1 pineapple whole
  • 1 tray of ice cubes
  • 1/2 cup water

Instructions

  • Cut the pineapple into chunks and ensure that you get as much edible fruit as possible.
    A woman with an apron slicing pineapple on a cutting board with a whole pineapple beside
  • Add the pineapple chunks, ice cubes, and water to the processor.
  • Strain the mixture, if desired.
  • Serve in a glass, garnish with mint leaves, and enjoy!
    Glasses of pineapple juice with pieces of pineapple, cocktail cherry and mint on wooden table

Notes

Have the juice without straining it as leaving the pineapple pulp in the juice will increase your intake of dietary fiber.

Tips to Savor Pineapple Juice

  • Use it in fruit smoothies for a good flavor and texture.
  • It can be used as a meat tenderizer, thanks to bromelain.
  • Fill the ice cream mold with pineapple juice and freeze it for 2 hours for a healthy ice candy treat.

Side Effects Of Pineapple Juice

There are some side effects associated with the juice of pineapple. However, when used in moderation, this juice can have a range of positive effects on overall health.

Allergic Reactions: Breathing difficulties, upset stomach, and inflamed tissues of the gum, tongue, and lips are signs of an allergic reaction to pineapple juice. This is common in people with allergies to pineapple and having a latex allergy, but may also occur when an excessive amount of the juice is consumed.

Stomach Upset: Studies have shown that bromelain, the active enzyme found in pineapple juice, can cause diarrhea, nausea, and other gastrointestinal problems when consumed in excess.

Bleeding Disorders: Some of the compounds in pineapple juice have blood-thinning qualities, which is not good for people who have bleeding disorders or are undergoing surgery in the near future. If you are on anticoagulant medication, speak to your doctor before adding this juice to your daily diet.

Oral Health: Drinking too much pineapple juice can damage the mucous membranes in the mouth and slow the production of mucus. Furthermore, it can cause gingivitis and cavities, due to the high level of sugar. After drinking the juice, follow it with water, or brush your teeth, to avoid these potential side effects.

Pregnancy: Pineapple juice has been linked to uterine contractions, which can cause miscarriages in pregnant women, particularly in the first two trimesters.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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