100g of passion fruit (passion fruit) contains many nutritional ingredients such as fiber, protein, vitamins A, B, C, folate, calcium… which have good effects on health: improving immunity, strengthening bones, cancer prevention…
Nutrient composition contained in 100g of passion fruit
Basic nutrition contained in 100g of passion fruit
Calories: 94 Kcal
Fat: 0.64g
Carbohydrates: 24g
Carbohydrates: 23.5g
Protein: 1.72g
Fiber: 4g
Vitamins contained in 100g of passion fruit
Vitamin A: 1274 IU
Vitamin C: 30 mg
Vitamin E: 0.02 mcg
Riboflavin B2: 0.13 mg
Niacin B3: 1.5 mg
Vitamin B6: 0.1 mg
Vitamin K: 0.7mg
Folate: 14 mcg
Minerals contained in 100g of passion fruit
Calcium: 12 mg
Iron: 1.6 mg
Magnesium: 29 mg
Phosphorus: 68 mg
Potassium: 348 mg
Zinc: 0.1 mg
Copper: 0.086 mg
Selenium: 0.6 mcg
Is eating passion fruit good? What are the effects of eating passion fruit?
The answer is Yes (based on the nutritional composition table of passion fruit mentioned above). Passion fruit is very good for human health if eaten properly. Here are some great effects of passion fruit:
Improve resistance and immunity
The effect of passion fruit is to help strengthen the immune system because it is rich in vitamin C (100 grams of fruit contains 30 mg of vitamin C), vitamin A and amino acids such as proline, valine, tyrosine, trenin, arginine… promoting White blood cell activity, fighting infections caused by bacteria and viruses. At the same time, these substances also have powerful antioxidant effects, helping to maintain a healthier immune system and prevent some common diseases.
Cancer prevention
When consuming passion fruit, your body will be able to maximally prevent the growth of cancer cells thanks to phytochemicals, phenolic acids and flavonoids. Piceatannol, another important compound found in passion fruit, can also help kill colorectal cancer cells.
Helps strengthen bones
Passion fruit contains many important minerals such as copper, potassium, iron, phosphorus and magnesium. These minerals help increase bone density and maintain bone strength. Drinking passion fruit juice every day can prevent osteoporosis.
Improve diabetes condition
Passion fruit has high fiber content and a low glycemic index that helps maintain insulin levels in diabetics. People with diabetes can consume this fruit, as it will help keep their blood sugar levels stable.
Blood pressure stable
The potassium content in passion fruit is relatively high. Potassium is responsible for balancing sodium levels, dilating veins. Combined with some other minerals to help increase blood flow and reduce blood vessel tension, stabilizing blood pressure.
Beautify skin, anti-aging
Passion fruit is a rich source of vitamin A, a particularly beneficial nutrient that helps beautify the skin. Other antioxidants in passion fruit such as vitamin C, riboflavin and carotene also help promote skin health and reverse signs of aging.
Helps sleep well
Passion fruit is especially beneficial for people with insomnia or sleep disorders. Alkaloids found in passion fruit can help calm the mind, calm the mind, reduce anxiety and promote deeper sleep.
Supports weight loss
According to expert assessments, passion fruit contains all the nutrients necessary for the body’s functioning such as: Vitamins, iron, calcium, potassium,… but has a fairly low calorie content of about 96.7 kcal/ 100g. Thanks to this, eating passion fruit does not cause weight gain.
On the contrary, the abundant vitamin C and fiber content in passion fruit also helps stimulate metabolism, energy and fat metabolism. Thanks to that, excess fat can be eliminated, reducing the possibility of accumulation in the abdomen, thighs, and back.
How to eat passion fruit properly?
You should only eat 1-2 passion fruit every day. You should not eat/drink passion fruit on an empty stomach because it will cause the stomach to be corroded by acid, causing stomach ulcers, and in more serious cases, it can lead to stomach bleeding. It is best to eat passion fruit about 30 minutes after eating.
Do not eat passion fruit seeds: Many people often have the habit of eating passion fruit with seeds because they have a rich taste, are not bitter and are quite crunchy. However, this habit is really not good and you should quit. Studies have shown that passion fruit seeds do not contain any nutrients, but on the contrary, they make it more difficult for you to digest. In particular, these particles are often quite small in size, so if this particle accidentally falls into the diverticula of the large intestine, it will cause appendicitis or large intestine diverticulitis.
For patients with stomach-related diseases, they should avoid drinking drinks or foods containing ingredients from passion fruit because they contain many organic acids that can cause damage to people with stomach ulcers.
If you enjoy passion fruit and then feel symptoms such as hives, difficulty breathing and even angioedema, it is best not to continue drinking or eating this fruit. The irritating effects of passion fruit are not too common, but depending on each person’s constitution, you may encounter similar cases.
For patients using drugs containing antihistamines or some herbs, doctors have noted that the substances in passion fruit increase the risk of bleeding because of interaction with the drug. Therefore, be careful not to use passion fruit while taking the above medications. Particularly with anticoagulants, passion fruit can cause more bleeding.
Can pregnant women eat passion fruit?
Passion fruit is rich in antioxidants, fiber, vitamins, minerals and many nutrients necessary for the growth and development of the fetus. Therefore, pregnant women eating passion fruit will give their babies the most favorable factors for a healthy birth.
The high iron content in passion fruit is good for increasing hemoglobin production. An ideal number of red blood cells dilates blood vessels, allowing oxygen-carrying blood to move easily to all parts of the body, improving the function of all vital muscles. Pregnant women eating passion fruit also helps limit iron deficiency anemia during pregnancy and related complications.
Normally, passion fruit does not cause any side effects if enjoyed in moderation (1-2 fruits/day). However, if you eat too much, pregnant women may experience the following problems:
Diarrhea and bloating due to passion fruit being rich in fiber.
Although rare, passion fruit still has the risk of causing an allergic reaction. Pregnant mothers with a history of latex allergy should be wary because passion fruit contains ingredients similar to this substance.
When eating too much passion fruit, pregnant mothers will experience nausea.
How to choose fresh passion fruit
Vietnam now also grows a lot of passion fruit and is widely sold in markets as a familiar and rustic fruit. Housewives should choose to buy a lemon that is slightly wrinkled, light, and has a slightly dry skin, which is a delicious fruit (because it is a lemon grown in Da Lat). If the fruit is heavy and has slippery skin, it is usually a passion fruit grown in the north or is young, not old, with thick skin, little flesh, not delicious, not as strong and fragrant.
Passion fruit is fresh and ripe, smells from the fragrant peel, a characteristic fragrance of passion fruit, if you smell a sour smell, or a rotten smell, or some other smell, this means the passion fruit has deteriorated. and is no longer fresh, so you should not buy it to eat!
How to preserve passion fruit for a long time
To preserve passion fruit well, you need to wash it thoroughly, drain it for 5-10 minutes, then tie it tightly in a plastic bag and keep it in the refrigerator.
Note that in case the passion fruit juice has been prepared, if you want to keep it cool in the refrigerator, you need to wrap clear glass paper over the rim of the cup and should use it within 24 hours.
