Nutrition summary

One 8-ounce cup of unsweetened pineapple juice has about 130 calories with 33 milligrams (mg) of calcium and 30 mg of magnesium. Even without added ascorbic acid, it’s got 25 mg of vitamin C, which is a third of the daily recommended value for women (75 mg), and over 25 percent for men (90 mg). It also contains 0.78 mg of iron, which is about 10 percent of the recommended daily intake for adult men (the recommended daily intake for women is much higher, at 18 mg).

1. Anti-inflammatory properties

Pineapple is the only major dietary source of bromelain. While it’s found in the greatest concentration within the core of the fruit, it is also found throughout the sweet parts and in the juice. According to one study, pineapple can be useful in the treatment of sports injuries, thanks to the anti-inflammatory properties of bromelain.

Bromelain is a proteolytic enzyme, which means it’s a mixture of enzymes that digest protein. Its anti-inflammatory properties include the reduction of swelling and bruising. You can also think of it as a scavenger enzyme, helping to clean up damaged cells. Bromelain seems to work by triggering the body’s production of substances that fight pain and reduce swelling, and it contains chemicals that prevent the blood from clotting.

2. Anticancer agent

Studies show that bromelain has the potential to act as an effective cancer-fighting agent. Specifically, it may work in unison with chemotherapy to suppress the growth of cancer cells. It also contains beta carotene, which can protect against prostate cancer and possibly colon cancer. As far as treatment goes, the National Center for Complimentary and Integrative Medicine says that further research is needed.

3. Heart benefits

The vitamin C in pineapple juice may also help to protect against heart disease. A number of studies — including one from Finland and another from China — show that higher vitamin C intake causes a decrease in the risk of coronary heart disease. Also, like cancer, heart disease risk reduces with a high-fiber diet.

4. Cataract prevention

Vitamin C also plays a crucial role in protecting vision. A recent study showed that higher intake of vitamin C reduces the risk of cataracts, which is cloudiness of the lens that can interfere with vision. The authors even suggest that it should be used as the primary preventive method. 

5. Fertility perks

Pineapple juice contains several beneficial vitamins and minerals, including vitamin C, beta carotene, copper, zinc, and folate. Many of these can help boost fertility in both men and women.

6. Asthma prevention

Pineapples are also a good source of beta carotene, which is converted into active vitamin A during digestion. While the research is still in the early stages, a number of studies indicate that beta carotene may reduce the risk of exercise-induced asthma.

7. Osteoarthritis treatment

Due to the anti-inflammatory properties of bromelain, some research suggests that pineapples could be useful in the treatment of osteoarthritis.

8. Manganese

Another big benefit to drinking pineapple juice is the manganese content. A large percentage of the population is deficient in manganese. It’s an essential nutrient that fights aging and disease by protecting your cells from free radicals, which cause cellular damage that can lead to both.

9. Reduce bloating/constipation

Pineapple juice is thought to help aid in digestion, reducing bloating and constipation. Bromelain also comes into play here. By breaking down protein faster, it can help speed up digestion, reducing both bloating and constipation in the process.

In addition to the uses discussed above, bromelain has even been used in the past to help treat symptoms of bowel conditions like ulcerative colitis, potentially reducing swelling and even ulcers.

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