In the realm of health trends, pineapple juice stands out as more than a mere nostalgic refrigerator staple from childhood; it’s a nutritional powerhouse that’s packed with vital compounds. In fact, pineapple juice benefits are far ranging.

While pineapple juice has been around for decades, the history of the pineapple fruit spans much further. Though said to be utilized since ancient times, the first historical evidence of this tropical fruit dates back to around 3,000 years ago. Pineapple is said to have originated in the Amazon rainforest in South America where natives used it for food, medicine, and even tool building.

Fast forward to today, and you can find pineapple in virtually every major supermarket across the country—as well as its juice. But if you prefer to DIY your own, it can be made using either an extraction device like a juicer or a high-powered blender. A ripe pineapple will produce a perfectly sweet, yet tart juice. However, a pineapple juiced before it’s fully ripe will result in a puckeringly sour flavor—though both will have the same beautiful light golden color.

But pineapple juice has a lot more to offer than just delicious taste and gorgeous color, as it’s absolutely packed with health benefits. This is thanks to the impressive nutrients it contains, including copper, manganese, potassium, magnesium, folate, thiamin, and vitamins B6, C, and A. Plus, you’ll also find certain bioactive plant compounds, including beta carotene and bromelain, an enzyme known for aiding digestion, boosting the immune system, and fighting inflammation. These nutrients translate into some very impressive health perks. Here are some of the most notable pineapple juice benefits:

7 pretty sweet pineapple juice benefits

1. Boosts immune health

“Pineapple juice is an excellent source of vitamin C, which is most reputedly known to help with immune system function,” says Sarah Hester, MS, RD, a North Carolina-based registered dietitian. And while the vitamin A found in pineapple juice also acts as a potent immune-boosting antioxidant in the body, the bromelain the juice contains has an even more pronounced impact on the immune system. In fact, bromelain is considered to be a broadly anti-carcinogenic agent. However, research has been conducted to show that it’s also especially effective against mesothelioma, ovarian cancer, and gastrointestinal cancers including colorectal cancer.

2. Supports digestive health

The bromelain found in pineapple juice is also super effective in aiding digestion. “Bromelain is a powerful enzyme whose job is to break down protein,” explains Hester. This means that this popular juice can be a great digestif after a large meal or the perfect addition to marinades destined for meats. “Fresh pineapple juice’s bromelain content actually makes it a great tenderizer,” Hester elaborates. Also, if pineapple juice is made with a blender, you’ll maintain some of its fiber content, which will help you maintain digestive regularity.

3. Champions heart health

Thanks to the magnesium and potassium this irresistible juice contains, it also helps to optimize heart health. This is because both of these minerals are electrolytes that help to maintain healthy heart rhythms. Plus, potassium has also been linked to reducing high blood pressure, a common heart health concern.

4. Aids respiratory health

The combination of vitamin C and bromelain found in pineapple juice also lends this family favorite to supporting better respiratory health. One article published in the BMJ found that vitamin C can help reduce the frequency of moderate to severe asthma attacks. Meanwhile, an older study discovered bromelain to have therapeutic benefits against allergic airway disease. And while you may not necessarily suffer from these conditions, this information bodes well for those of us dealing with any inflammatory condition of the respiratory tract—from the common cough to seasonal allergies.

5. May improve skin health

So many of us are always looking for new ways to optimize skin health, and pineapple juice may just be your next skin secret. This is thanks to the vitamin C, manganese, and beta carotene found in this sweet, yet sour, juice. Vitamin C is known to aid in collagen production—key to bright, glowing, elastic skin. Meanwhile, manganese is required to create the amino acid proline, which is another integral player in collagen formation. Plus, beta carotene may provide natural ultraviolet (UV) light protection for the skin, helping to prevent sun damage.

6. Reduces inflammation

The bromelain found in pineapple juice is also a very strong anti-inflammatory agent. So much so, in fact, that it’s frequently used in Europe to treat inflammation and swelling after surgery, as well as speed wound healing. Because of these benefits, bromelain is often utilized to treat chronic inflammatory conditions like osteoarthritis.

7. Promotes eye health

Pineapple juice can also bolster our eye health. This is due to the vitamin A, C, and beta carotene it contains. One 2016 cross-sectional study found that vitamin C was protective against cataract formation, while both vitamin A and beta carotene are well known to support both generalized eye health and symptom relief in age-related eye disorders like macular degeneration.

Ways to enjoy pineapple juice

When shopping for pineapple juice at the store, look for minimally processed varieties as standard processing can significantly reduce the amount of bromelain and micronutrient activity in the final product. Also, many of these shelf-stable pineapple juices contain added sugar, which takes away from its overall healthfulness due to this additive’s pro-inflammatory properties. If you can find a refrigerated pineapple juice brand, that’s always preferable as it’s usually a good sign that the juice is fresh.

However, “it’s important to remember that juices are products that do not contain the fiber that was present in the whole food,” says Hester. “Fiber is a helpful substance found in plant foods that helps keep our digestive system regular and helps in balancing our blood sugar levels.”

Though, if you opt to make this juice at home, you can help to prevent some of that fiber loss through using a blender, as you’ll be consuming the whole fruit. While this isn’t the case with a juicer, you can add some of that pineapple fiber back into your diet through using the pulp in baked goods, oatmeal, and even granola.

And as if we needed more reasons to love pineapple juice, there are so many uses for it in the kitchen. Pineapple juice makes the perfect cocktail or mocktail mixer, as well as addition to marinades, sauces, soups, stews, stir-fries, and rice dishes.

While whole pineapple is a great snack full of satisfying fiber, the multitude of ways pineapple juice benefits our health also makes it an excellent addition to a healthy lifestyle—plus it’s absolutely delicious.