With winter in full swing, we’re all looking for an immune boost to get ourselves into fighting shape for spring. A food that is not only delicious but also incredible for your body is tropical and tangy pineapple. Interestingly, one piece starts out as individual berries, then merges together to form around a central core.

So, what are the benefits of this spiky fruit?

They’re packed full of good stuff

Rich in vitamins, enzymes, and antioxidants, pineapples are incredible for boosting your immune system. “Pineapples contain high amounts of vitamin C and manganese,” said nutritionist Laura Flores to Live Science. Both of which are vital for antioxidant defenses, with manganese being especially important in healthy bone and connective tissue development.

There are many more great components packed into pineapples, including a high fiber content which is essential for healthy bowel movements. They also contain thiamin, a type of vitamin B involved in energy production, and bromelain, an important enzyme for digestion. The fruit is cholesterol-free, fat-free, and has low amounts of sodium. With all this goodness, it’s hard to believe that one cup of fresh pineapple only contains 74 calories according to the USDA National Nutrient Database.

It can reduce your risk of disease

Studies have shown that eating pineapple reduces your risk of multiple diseases, including reducing the risk of diabetes in postmenopausal women. Thanks to the fruit’s high vitamin C content and antioxidant abilities, your chance of getting macular degeneration is also decreased, the leading cause of blindness in older people.

The health benefits mentioned in the section above translate to a reduction in the risk of many diseases. For example, as manganese helps increase bone strength, your risk of osteoporosis is decreased. Plus, the fruit contains high amounts of bromelain which has myriad disease-fighting properties, being found to be useful in treating osteoarthritis, cancer, and decreasing the risk of blood clots.

It makes your taste buds happy

The sweet juicy delicious flavor of pineapple speaks for itself.