Passion fruit is a tropical fruit with a sour taste that is loved by many people, especially those who care about their health. Although passion fruit is small in size, it is rich in antioxidants, vitamins and other compounds that are beneficial to health. Here is the nutritional information of passion fruit, its health benefits and how to eat it.
1. Introduction to passion fruit
Passion fruit (also known as passion fruit) is the fruit of the Passiflora plant, a flower of the genus Passionflower. It has a hard outer shell, which encases a layer of seeds inside. There are many varieties of passion fruit that vary in size and color, of which purple and yellow varieties are the most common. Specifically:
Passiflora edulis. The small passion fruit is round or oval in shape, with a purple outer shell.
Passiflora flavicarpa. is round or oval in shape, has a yellow skin and is usually slightly larger in size than the purple variety.
Although passion fruit is a tropical fruit, some varieties can still survive in subtropical climates. For this reason, passion fruit is grown all over the world, including in Asia, Europe, Australia as well as South and North America.
2. Nutritional value of passion fruit
Passion fruit is a rich source of nutrients and minerals, especially fiber, vitamin C, and vitamin A. It is estimated that one purple passion fruit contains:
- Calories: 17 calories
- Fiber: 2 grams
- Vitamin C: 9% Daily Value (DV)
- Vitamin A: 8% DV
- Iron: 2% DV
- Potassium: 2% DV
Although it may not seem like much, this is a nutritional powerhouse for a small fruit with just 17 calories. It also provides fiber, vitamin C, and vitamin A, and is rich in beneficial plant compounds, including carotenoids and polyphenols.
In fact, one study found that passion fruit is richer in polyphenols than many other tropical fruits, such as lychee, mango, banana, papaya, and pineapple. In addition, passion fruit also provides a small amount of iron. Your body does not easily absorb iron from plants. However, the iron in passion fruit comes with a lot of vitamin C, which is known to enhance iron absorption.
Passion fruit is a rich source of nutrients.
3. Health Benefits of Passion Fruit
Due to its excellent nutritional profile, passion fruit can provide a variety of health benefits.
3.1. Rich in Antioxidants
Antioxidants are able to protect the body from free radicals, which are unstable molecules that can damage cells when present in large amounts. Passion fruit is loaded with antioxidants and is rich in vitamin C, beta carotene (provitamin A), and polyphenols.
Polyphenols are plant compounds that have anti-inflammatory and antioxidant effects, which means they can reduce the risk of inflammation and chronic conditions like heart disease.
Vitamin C is an important antioxidant that you need to include in your daily diet. It supports your immune system and helps keep aging balanced and healthy.
Beta carotene (provitamin A) is also an important antioxidant. Your body converts it into vitamin A, which is essential for maintaining good vision. Diets rich in plant-based beta carotene may reduce the risk of certain cancers, including prostate, colon, stomach, and breast cancers.
Passion fruit seeds are also high in piceatannol, a polyphenol that has been shown to improve insulin sensitivity in overweight men and reduce the risk of type 2 diabetes when taken as a supplement.
3.2. Good source of fiber
One passion fruit provides about 2 grams of fiber, which is quite a lot for such a small fruit. Fiber is important for keeping your bowels moving and preventing constipation. But most people don’t get enough of it every day. Soluble fiber helps slow down the digestion of food, which can help prevent spikes in blood sugar. Diets high in fiber have been linked to a reduced risk of many diseases, including heart disease, diabetes, and obesity.
4. Passion Fruit Peel Reduces Inflammation
The high antioxidant content of passion fruit peel may provide powerful anti-inflammatory effects when taken as a supplement. One small study investigated the effects of purple passion fruit peel on asthma symptoms over four weeks. The group taking the supplement experienced a reduction in wheezing, coughing, and shortness of breath.
In another study in patients with knee osteoarthritis, those taking purple passion fruit peel extract reported less pain and stiffness than those not taking the supplement.
Overall, the effects of antioxidants on inflammation and pain in people with osteoarthritis are unclear and further research is needed.
5. Disadvantages of passion fruit
Passion fruit is generally safe to eat for most people, but some people are allergic to it. People who are allergic to latex, the protein found in natural rubber, are most at risk of having a passion fruit allergy.
The rind of the purple passion fruit can also contain chemicals called cyanogenic glycosides. These can combine with enzymes to form cyanide, which can be toxic in large amounts. However, the hard outer rind of the passion fruit is rarely eaten and is generally considered inedible.
6. How to eat passion fruit
To eat this tropical fruit, you need to slice or tear the skin to expose the colorful flesh and seeds inside. The seeds are edible, so you can eat them along with the flesh and juice. The white membrane that separates the skin from the flesh is also edible, but most people do not eat it because it is very bitter.
Passion fruit is very versatile and can be used in many ways. Some people enjoy the fruit raw while others prefer to prepare it. Here are some of the more popular ways to prepare passion fruit:
Drinks. It can be squeezed through a sieve to make passion fruit juice, which can then be added to cocktails or used to add a slightly sour taste to the water.
Desserts. It is often used as a topping or flavoring for cakes and desserts such as cheesecake or mousse.
In salads. It can be used to add a crunchy texture and fresh flavor to salads.
Combine with Yogurt. Mixing passion fruit with plain yogurt can make a delicious snack.
If you are looking for a nutritious and tasty snack, passion fruit is a great choice. Low in calories but high in nutrients, fiber and antioxidants, passion fruit is a great addition to a healthy and balanced diet.
