Passion Fruit – Health Benefits, Nutrition and How to Eat It
Alpa Momaya
July 7, 2023
Nutrition
Amidst the vast array of exotic fruits that tantalize our taste buds, passion fruit stands out as a vibrant and delectable marvel that not only delights our senses but also packs a punch in the realm of nutrition. Native to the tropical regions of South America, this small but mighty fruit has been cherished for centuries, not just for its tantalizing flavour, but also for its incredible health benefits.
In this nutrition-based article, we embark on a journey to explore the remarkable nutritional profile of passion fruit, uncovering the myriad of essential vitamins, minerals, and antioxidants it contains. As we delve deeper into its health-promoting properties, we will unravel the impressive ways in which passion fruit can positively impact our overall well-being, offering a delectable addition to our diets with numerous potential health benefits.
Join us as we discover the extraordinary world of passion fruit – a nutritional powerhouse that not only entices our taste buds but also nourishes our bodies from within, making it an irresistible choice for those seeking a healthy and flavorful lifestyle.
What is Passion Fruit?
Passion fruit, known scientifically as Passiflora edulis, is a tropical fruit that boasts a distinctive appearance, captivating both in its vibrant colours and unique shape. The fruit itself is small to medium-sized, with a round or oval shape. Its outer skin is firm and smooth, ranging in colour from vibrant purple or deep maroon to bright yellow. Some varieties even feature a combination of colours, creating a visually stunning exterior.
When it comes to the interior of passion fruit, it is truly a sight to behold. The fruit is divided into two main parts: the thick, rind-like outer shell and the inner juicy pulp filled with edible seeds. The pulp is typically bright yellow or orange, with a gelatinous texture. Its flavour is an exquisite blend of sweet and tart notes, often described as a tropical burst of tangy delight.
Passion fruit comes in various varieties, each offering a unique combination of flavours and appearances. The two main types of passion fruit are:
Purple Passion Fruit: This is the most commonly available variety, characterized by its deep purple or maroon outer skin. The pulp of the purple passion fruit is aromatic, tangy, and sweet, making it a popular choice for both eating fresh and incorporating into various culinary creations.
Yellow Passion Fruit: As the name suggests, this variety of passion fruit features bright yellow outer skin. It is slightly larger than the purple passion fruit and has a more acidic and citrusy flavour. Yellow passion fruit is often favoured for its juice, which is used in beverages, desserts, and tropical-inspired recipes.
While purple and yellow passion fruit are the most well-known varieties, there are also other regional cultivars and hybrids with subtle differences in taste, size, and colour. Some examples include the Panama Red, Frederick, and Sweetheart varieties, which offer their distinct characteristics and are cultivated in specific regions across the globe.
Nutritional Profile of Passion Fruit
According to USDA, 100 grams of Passion Fruit contains the following nutrients
- Calories: 97 kcal
- Protein: 2.2 g
- Carbohydrates: 23.38 g
- Fibre: 10.4 g
- Calcium: 12 mg
- Magnesium: 29 mg
- Irom 1.6 mg
- Phosphorous: 68 mg
- Potassium: 348 mg
- Sodium: 28 mg
- Vitamin C: 30 mg
Health Benefits of Passion Fruit
Given Below are some important health benefits that the fruit provides:
1. Potent Fiber Source
Passion fruit is a rich source of dietary fibre. Fibre helps in keeping the digestive system properly functioning and is responsible for keeping gut health intact.
People with bowel disorders and constipation are advised to eat foods rich in fibre. This is because research proves that fibre helps make the stool softer, allowing for easy bowel movements.
Furthermore, studies show that fibre is also beneficial in boosting heart health by reducing cholesterol. Since it doesn’t contain any sterols, it is a great fruit for people who have heart conditions.
For men below 30, the recommended daily fibre intake is 33.6 grams and for women below 30, the recommended daily fibre intake is 28 grams. Per 100-gram serving of passion fruit contains 10.4 grams of fibre. So, passion fruit covers a significant part of the recommended daily intake of fibre.
2. Blood Sugar Management
According to a study, there is a compound named ‘piceatannol’ found in passion fruit seeds that is said to improve an individual’s insulin sensitivity. So, it is highly beneficial in reducing or preventing conditions like diabetes. Moreover, it can also help reduce the risk of many other health issues like heart and neural problems that impact the functioning of vital organs like the brain.
Furthermore, passion fruit is one of the few tropical fruits that has a low glycemic index (GI) value. Thus, it helps in maintaining blood glucose levels, by releasing sugar at a slower rate. This makes passion fruit a viable option and a great alternative to other fruits for people suffering from diabetes.
Read More: Best And Worst Fruits For Diabetic Patients
3.Supports Heart Health
Passion fruit is a rich source of potassium, a mineral that is associated with heart health. As per research, potassium can help boost cardiovascular health by normalizing blood pressure.
As aforementioned, this fruit is rich in fibre. Research shows that fibre helps remove excess cholesterol from the blood vessels. It ensures that the blood is properly travelling from the heart to other parts of the body preventing any blockage. Moreover, the sodium content in passion fruit is also low, which helps in keeping blood pressure low.
4. Boosts Immune Function
Passion fruit contains high amounts of vitamin C, which is an antioxidant. Reports by The Harvard School of Public Health show that antioxidants are responsible for fighting off free radicals and keeping the immune system healthy. A weakened immune system means that your body loses the ability to fight infections and other harm caused by external entities.
One of the great aspects of vitamin C is that it allows your body to absorb more iron from foods, which then makes the immune system healthy and powerful. So adding passion fruit to your daily diet is a great way to improve your immune health and lead a healthy life.
Furthermore, the seeds of passion fruit comprise 8% Vitamin A which acts as a barrier against diseases and illness. Studies show that it produces white blood cells that help in the filtering of foreign materials like bacteria and pathogens in the bloodstream.
5. Helps Reduce Stress and Anxiety
Passion fruits are rich in magnesium. As per scientific research, magnesium has a powerful impact on the brain cells that keeps your mood fresh and happy. Furthermore, magnesium can help manage anxiety levels in people. Furthermore, passion fruits contain compounds like serotonin, which acts as a natural sedative and aid in promoting relaxation and better sleep.
6. Eye Health
One key component of passion fruit is its high concentration of vitamin A, primarily in the form of beta-carotene. Beta-carotene is converted into vitamin A in the body, which is essential for good eye health. As per scientific studies, vitamin A plays a crucial role in the production of rhodopsin, a pigment found in the retina that aids in low-light and night vision. Consuming passion fruit regularly can help ensure an adequate intake of vitamin A, reducing the risk of night blindness and promoting overall eye function.
Additionally, passion fruit is rich in antioxidants, including vitamin C and flavonoids. According to research, these antioxidants help protect the eyes from oxidative stress caused by free radicals, which can lead to cell damage and contribute to age-related eye diseases such as macular degeneration and cataracts. The powerful antioxidants found in passion fruit help neutralize free radicals, reducing the risk of oxidative damage and supporting long-term eye health.
Summary
Passion fruit offers numerous health benefits. It is rich in dietary fibre, promoting proper digestion and gut health. The fibre content also aids in heart health by reducing cholesterol. Passion fruit is a good source of potassium, supporting cardiovascular health and maintaining blood pressure. It boosts the immune system due to its high vitamin C content, fighting off free radicals and improving iron absorption. Passion fruit’s magnesium content helps reduce stress and anxiety, while compounds like serotonin promote relaxation and better sleep. Lastly, its high concentration of vitamin A and antioxidants supports eye health by reducing the risk of night blindness and protecting against age-related eye diseases.
Best Way to Eat Passion Fruit
If you’re looking to incorporate passion fruit into your diet in a healthy way, here are some suggestions:
Fresh Fruit Salad: Chop up a variety of fresh fruits like strawberries, blueberries, and kiwi, and add some passion fruit pulp and seeds on top. This creates a colourful and nutritious fruit salad that is both visually appealing and packed with vitamins and antioxidants.
Greek Yogurt Parfait: Layer Greek yoghurt with passion fruit pulp and seeds in a glass or bowl. Top it off with some granola or nuts for added crunch. This combination offers a balanced mix of protein, fibre, and healthy fats, making it a satisfying and nourishing snack or breakfast option.
Green Smoothie: Blend a handful of spinach or kale, a ripe banana, some almond milk or coconut water, and the pulp of one passion fruit. This green smoothie provides a boost of nutrients, including vitamins, minerals, and fibre, while the passion fruit adds a tangy sweetness.
Chia Pudding: Combine chia seeds with your choice of milk (such as almond, coconut, or soy milk) and some passion fruit pulp. Stir well and refrigerate overnight. The chia seeds will absorb the liquid, resulting in a creamy pudding-like consistency. It’s a nutritious and filling snack or dessert option.
Quinoa Salad: Cook quinoa according to package instructions and let it cool. Mix it with diced vegetables like cucumber, bell peppers, and cherry tomatoes. Add in some passion fruit pulp, a squeeze of lime juice, and a drizzle of olive oil for a refreshing and nutritious salad that’s rich in protein, fibre, and antioxidants.
Infused Water: Add some passion fruit slices or pulp to a pitcher of water and let it infuse for a few hours. The natural flavours will infuse into the water, creating a refreshing and slightly tangy beverage that can help you stay hydrated throughout the day.
Given below is a very healthy breakfast recipe that you can easily make at home:
Overnight oats with passion fruit
Ingredients:
1. Instant Oats – 40 g
2. Chia Seeds – 1 tsp
3. Cinnamon Powder – a pinch
4. Greek Yogurt – 120 g
5. Milk – 120 g
6. Apple – 1, grated
7. Passion fruit – 1
8. Almonds – 5, sliced
9. Raisins – 5
10. Honey – 5 g
Directions:
- In a bowl, combine instant oats, chia seeds, cinnamon powder, yoghurt and milk. Add the grated apple and the pulp of passion fruit. Mix until completely combined.
- Cover the bowl with plastic wrap (or put the lid on the container) and leave it in the fridge overnight.
- In the morning, you may add honey, chopped almonds and raisins to the overnight oats. If the oats are too thick, add a little more milk.
- Top with passion fruit and serve.
Precautions and Considerations
While passion fruit offers many health benefits, there are some precautions and considerations to keep in mind:
Allergies: Some individuals may have allergies to passion fruit. If you have a known allergy to other fruits or have experienced allergic reactions in the past, it’s advisable to consult with a healthcare professional before consuming passion fruit.
Interactions with Medications: Passion fruit may interact with certain medications, particularly those related to blood pressure and blood thinning. If you’re taking any medications, it’s important to consult with your healthcare provider to ensure there are no potential interactions.
Oxalate Content: Passion fruit contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are prone to developing them, it’s advisable to consume passion fruit in moderation and consult with a healthcare professional.
High Fiber Content: While the fibre content in passion fruit is beneficial for most individuals, consuming excessive amounts of fibre can cause digestive discomfort, bloating, or diarrhoea. It’s important to gradually incorporate passion fruit into your diet and listen to your body’s response.
HealthifyMe Suggestion
The passion fruit is a powerhouse of nutrients and is rich in several antioxidants that help reduce free radical damage in the body.
It can be eaten as is or combined into a dessert or beverage and in recent times when there is a growing trend of desserts which combine both sweet and savoury flavours, the use of this fruit has grown. It has a wonderfully tart flavour so can be used to make desserts such as passion fruit curd and pies.
Conclusion
In conclusion, passion fruit is a tropical fruit that not only offers a delightful taste but also boasts numerous health benefits. Its rich fibre content supports digestive health, aids in managing blood sugar levels, and promotes heart health by reducing cholesterol. The fruit’s high vitamin C content boosts immune function and its antioxidants protect against oxidative stress and promote eye health. Additionally, passion fruit’s magnesium content can help reduce stress and anxiety. However, it’s important to exercise caution if you have specific allergies, medical conditions, or dietary restrictions. By incorporating passion fruit into a well-balanced diet, you can enjoy its nutritional advantages and savour its unique flavour while promoting your overall well-being.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Q. What are the health benefits of eating passionfruit?
A. Eating passion fruit offers a range of health benefits. Firstly, passion fruit is a rich source of dietary fibre, which supports proper digestion and gut health. It can help alleviate constipation and improve bowel movements. Additionally, passion fruit is beneficial for heart health due to its fibre content, which helps reduce cholesterol levels. It is also a good source of potassium, which promotes cardiovascular health by regulating blood pressure. Passion fruit contains high amounts of vitamin C, an antioxidant that supports immune function and protects against free radicals. Moreover, the fruit’s vitamin A content contributes to eye health and may reduce the risk of night blindness. Lastly, passion fruit has magnesium, which aids in stress reduction and promotes relaxation. Overall, incorporating passion fruit into your diet can provide a range of health benefits.
Q. What are the side effects of passionfruit?
A. While passion fruit is generally safe to consume, some individuals may experience side effects or allergic reactions. These reactions are relatively rare, but it’s essential to be aware of them. Allergic reactions to passion fruit can manifest as itching, hives, or swelling of the lips, tongue, or throat. In some cases, individuals may experience gastrointestinal symptoms such as nausea, vomiting, or diarrhoea after consuming passion fruit. Additionally, the high fibre content of passion fruit may cause digestive discomfort, including bloating or gas, in sensitive individuals. If you experience any adverse reactions after consuming passion fruit, it is advisable to discontinue its consumption and consult with a healthcare professional for guidance.
Q. Is it safe to eat passionfruit seeds?
A. Yes, you can eat passion fruit seeds without hesitation. Though a little sour, they are filled with antioxidants, vitamin A and minerals, which provides essential nutrients to your body.
Q. Does passion fruit make you sleepy?
A. While passion fruit contains compounds like serotonin that can act as natural sedatives and promote relaxation, it is not known to cause drowsiness or make you sleepy in general. The calming effects of passion fruit are more likely to help reduce stress and anxiety rather than induce sleepiness.
Q. Is passion fruit good for your liver?
A. Yes, passion fruit can be beneficial for liver health. The fruit contains antioxidants like vitamin C and flavonoids, which help protect liver cells from oxidative stress and damage caused by free radicals. Additionally, passion fruit is rich in dietary fiber, which supports overall digestive health and indirectly contributes to liver function. Some studies have suggested that passion fruit extracts may have hepatoprotective properties, meaning they can help protect the liver from damage. While more research is needed to fully understand the extent of its effects on the liver, incorporating passion fruit into a balanced diet can be a valuable addition to promoting liver health.
Q. Does passion fruit make you lose weight?
A. Yes, passion fruit is a low-calorie fruit packed with fibre, which can promote feelings of fullness and aid in appetite control. It’s nutrient density and satisfying nature make it a healthy snack choice that can support weight management efforts. For effective weight loss, it is important to combine passion fruit consumption with a balanced diet, regular physical activity, and an overall healthy lifestyle.
Q. What is the difference between yellow and purple passion fruit?
A. The main difference between yellow and purple passion fruit lies in their appearance and taste. Yellow passion fruit has a bright yellow or golden outer skin when ripe, while purple passion fruit has a dark purple or maroon-coloured outer skin when ripe. Yellow passion fruit is generally larger than purple passion fruit and has a smoother skin texture. In terms of taste, yellow passion fruit is often described as having a more tart and tangy flavour, while purple passion fruit tends to be sweeter with a slightly floral and musky taste.
Q.Passion fruit benefits for diabetes.
A. Passion fruit offers several benefits for individuals with diabetes, including its low glycemic index, high fibre content, and a compound called piceatannol found in its seeds. With a low glycemic index, passion fruit has a minimal impact on blood sugar levels, making it a suitable fruit choice. The fibre in passion fruit helps regulate blood sugar levels by slowing down sugar absorption and promoting a feeling of fullness. Additionally, piceatannol is believed to improve insulin sensitivity, which can contribute to better blood sugar control.
Q. Is passion fruit anti-inflammatory?
A. Passion fruit exhibits anti-inflammatory properties, making it beneficial for individuals seeking natural ways to reduce inflammation in the body. It contains various bioactive compounds such as flavonoids and vitamin C, which have been shown to possess anti-inflammatory effects. These compounds help to neutralize harmful free radicals and inhibit the production of pro-inflammatory molecules, thus reducing inflammation. Regular consumption of passion fruit may contribute to managing chronic inflammation and promoting overall health and well-being.
Reference Links
- Effect of dietary fiber on constipation: A meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/
- Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/
- The Effect of Piceatannol from Passion Fruit (Passiflora edulis) Seeds on Metabolic Health in Humans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691758/
- How Potassium Can Help Control High Blood Pressure: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
- Cholesterol-lowering effects of dietary fiber: a meta-analysis: https://pubmed.ncbi.nlm.nih.gov/9925120/
- Role of Vitamin A in the Immune System: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/
- The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515
- The Role of Vitamin A in Retinal Diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8835581/
- Antioxidants and vision health: facts and fiction: https://pubmed.ncbi.nlm.nih.gov/24311110/
What can I use passion fruit for?
Hello Kiran Kumar, You can eat passion fruit as a whole or even add to your oatmeal, smoothes, sauces and salads.
How many passion fruits can I eat a day?
Hello Jancy, One serving of Passion fruit provides ¼ of the body’s required potassium. So, we can say it is safe to consume 1-2 servings of passion fruit in a day.
Is passion fruit good before bed?
Hello Andrea, You can have passion fruit before bed if you have trouble sleeping or you suffer from restlessness. It contains a chemical called somniferum that can serve as a sedative and help you sleep.
Is passion fruit good for health?
Hello Pavithra, Passion fruit is considered a fruit that provides numerous health benefits. It lowers cholesterol level, reduces the risk of diabetes and certain cancers.
Can passion fruit be eaten everyday?
Hello Prathibha, Yes, you can eat passion fruit every day. It improves digestion and aids to overall health.
Nice information on health benefits of Passion fruit. Great Recipe, will try.
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Love its name: “passion fruit”! Your blog posts are a true inspiration!
We are so grateful for your kind words. Thanks for sharing your feedback with us. Keep following our blogs.