Passion fruit is a beautiful purple fruit that could be an excellent addition to a healthy diet. It can provide various health benefits since it has the highest levels of essential minerals and vitamins and is abundant in antioxidants.
Passion fruit is a tropical flowering vine, commonly known as Passiflora, which grows in warm climates, such as South America, Australia, South Africa, and India.
The most common type of passion fruit is called passiflora edulis. However, there are many varieties, and it is sometimes called Granadilla.
Passion fruit is a sweet pulp with many seeds within the hard rind. It is possible to eat the seeds or pulp. Juice them or mix them into other juices.
Passion fruit has recently received considerable attention because it is a rich source of potent antioxidants and could provide additional health advantages.
This article focuses on the nutritional profile of passion fruit and the potential health benefits associated with passion fruit.
1. Provides essential nutrients
Passion fruit is a healthy fruit with a healthy nutritional profile. It is rich in vitamin A, essential for vision, skin, and the immune system, and vitamin C, an important antioxidant.
One fruit that isn't contaminated includes these nutrients, measured per milligram (mg) International units (IU) as well as grams (g):
- 229 IIU of vitamin A
- 64 mg of potassium
- 5 mg Magnesium
- 5.4 mg vitamin C
- Two milligrams of calcium
- 0.29 milligrams of iron
- 1.9 grams of fiber
Passion fruit also has the minerals phosphorus, niacin, and vitamin B6, all of which a healthy body needs.
2. A rich source of antioxidants
Passion fruit is high in antioxidants. These are chemical compounds that aid in neutralizing harmful free radicals within the body.
Antioxidants play an essential part in keeping our system of the body healthy. Scientists have found that antioxidants increase blood circulation, particularly to the nervous and brain.
They also decrease stress in the cells and reduce inflammation in the body. Both are linked to various diseases, including Alzheimer's disease and heart disease.
3. Fiber is a good source
Passion fruit pulp contains lots of fiber, which is an essential diet element. Fiber aids in regulating the digestive system and helps keep the gut in good shape, thus preventing constipation and bowel issues.
According to the American Heart Association, fiber can also help lower cholesterol levels and improve heart health.
Most Americans aren't getting enough fiber from their diets. According to the U.S. Department of Agriculture (USDA)'s latest dietary guidelines, the recommended amount of fiber is 34 grams for men between the ages of 19 and 30 and 28 grams for women between the ages of 19 and 30.
Consuming passion fruit regularly can help prevent constipation, improve digestion, and improve overall health.
4. Index of low glycemic
Passion fruit is a tropical fruit with a shallow glycemic index (GI). This means it will not trigger a dramatic increase in blood sugar levels after eating, making it an excellent choice for those suffering from diabetes.
Most fruits have a low GI, but the American Diabetes Association warns that dates, melon, and pineapple have higher GI.
5. Increase the sensitivity of insulin
A study suggests that the chemical found in passionfruit seeds could boost a person's insulin sensitivity. Enhancing insulin sensitivity may help reduce the risk of developing many illnesses, including diabetes.
A small-scale study conducted in 2017 on humans discovered that a substance known as piceatannol could boost metabolism after animal research had revealed similar results.
The researchers discovered that overweight men taking the recommended dose of 20 mg piceatannol per day for eight weeks improved their metabolic health, such as insulin sensitivity, compared to those on a placebo.
6. It boosts the immune system.
Passion fruit is high in Vitamin C and is an antioxidant that protects the body from harm caused by free radicals.
Vitamin C enhances the immune system by assisting in the absorption of iron by taking plant-based food sources and can increase the body's capacity to fight infections within the body.
7. Aids in maintaining heart health
Passion fruit is packed with potassium, which is healthy for the heart and very low in sodium.
When eaten together with seeds, it is packed with lots of fiber, which may help remove excess cholesterol from inside blood vessels. A fiber-rich diet may decrease the chance of suffering from heart disease.
Additionally, passion fruit consumption could help improve blood pressure. A diet low in sodium and high in potassium can also help lower blood pressure.
8. Relieve Anxiety
The fruit of passion contains magnesium, a mineral scientists have linked to less anxiety and stress.
A systematic review published in 2017 suggests that magnesium could help people reduce anxiety levels. However, the authors state they believe the caliber of the evidence is low, which means that researchers should conduct further research.
In addition, passionfruit contains only 5 mg of magnesium, less than 1.1 percent of the daily recommended intake.
How do you prepare passionfruit?
To eat a raw passionfruit, chop it up in two, then use a spoon to extract all the juice from its rind. The rind isn't edible. The rind can be eaten with the seeds and pulp or only the pulp.
The person can remove from the fruit by pushing it through a cheesecloth or filter and then use the juice in various methods, including:
- Mixing it with sugar and water to create the drink
- Making the juice by adding it to other juices from fruit like oranges or pineapple
- Blending the juice into yogurt, along with other fruits
- making it to make syrup, which is then used to make various other items like sauces or desserts
- Making it into a jelly or jam
- turning it into wine or soft drinks
Passion fruit doesn't respond well to heat preservation and canning; however, it can be made to work by mixing it with other more well-suited fruits. You can store it in a freezer for later use.
Frequently asked questions
Here are the responses to the most frequently asked questions concerning passionfruit:
Can you consume passion fruit seeds?
One can take the seeds of the passion fruit along with the flesh.
What are the drawbacks of passion fruit?
Most people find that passion fruit is entirely safe to consume. However, people with latex allergies may be sensitive to the passion fruit. This is known as cross-reactivity. This is due to some latex proteins similar to those found in passion fruit. Anyone with a problem with latex must be cautious when having passion fruits until they can determine whether they are also allergic to the fruit.
Does passion fruit make you sleepy?
The research suggests that passion fruit may provide a soothing effect and be a natural remedy for people who find it difficult to fall asleep.
What is the distinction between a passion fruit and a passion flower?
Passion fruits and flowers are both part of identical plants. It is the flower's reproductive organ, while its fruit forms the structure that holds the seeds. The expression “passion flower” refers to a plant in the family known as the passiflora, which may possess medicinal properties that can help with insomnia, anxiety, and discomfort.
Summary
Passion fruit is a tropical fruit that has distinctive yellow or purple fruits.
The seeds and pulp inside the fruit are rich in antioxidants, vitamins, and minerals. They could offer a myriad of health advantages.