Passion fruit is a tropical fruit with a sour taste that is popular with many people, especially those who care about health. Although passion fruit is small in size, it is rich in antioxidants, vitamins and other compounds that are beneficial to health. Below is nutritional information in passion fruit, health benefits and how to eat it.
Introduction to passion fruit
Passion fruit (also known as passion fruit) is the fruit of the Passiflora plant, a type of flower in the Passion flower genus. It has a hard outer shell, covering an inner layer of seeds. There are many varieties of passion fruit that vary in size and color, with purple and yellow varieties being the most popular. Specifically:
Passiflora edulis. The small passion fruit is round or oval in shape, with purple outer skin.
Passiflora flavicarpa. It has a round or oval shape, yellow shell and is usually slightly larger in size than the purple type.
Although passion fruit is a tropical fruit, some varieties can survive in subtropical climates. For this reason, passion fruit is grown all over the world, both in Asia, Europe, Australia as well as South and North America.
Nutritional value in 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 the amount of nutrition in a small fruit with only 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 usually 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.
Health benefits of passion fruit
Due to its excellent nutritional profile, passion fruit can provide various health benefits.
Rich in antioxidants
Antioxidants have the ability to protect the body from free radicals, which are unstable molecules that can damage cells when present in large quantities. Passion fruit contains a lot of 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 reduce the risk of inflammation and chronic conditions like cardiovascular disease.
Vitamin C is an important antioxidant that you need to get from your daily diet. It supports the immune system and keeps the aging process 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 cancer.
Passion fruit seeds also contain piceatannol, a polyphenol that helps improve insulin sensitivity in overweight men and reduces the risk of type 2 diabetes when taken as a supplement.
Rich source of fiber
One passion fruit provides about 2 grams of fiber – this is considered quite a lot for such a small fruit. Fiber plays an important role in keeping your intestines healthy and preventing constipation. But most people do not eat enough fiber every day. Soluble fiber helps slow down the digestion of food, while also preventing blood sugar spikes. Diets high in fiber have been shown to be associated with a reduced risk of many diseases, including heart disease, diabetes and obesity.
Passion fruit peel helps reduce inflammation
The high antioxidant content in passion fruit peel can provide powerful anti-inflammatory effects if taken as a supplement. One small study investigated the effects of purple passion fruit peel on symptoms of asthma over 4 weeks. The group taking the supplement had a reduction in wheezing, coughing and shortness of breath.
In another study in patients with knee osteoarthritis, those who took purple passion fruit peel extract reported less pain and stiffness than those who did not take the supplement.
Overall, the effects of antioxidants on inflammation and pain in people with osteoarthritis are unclear and additional studies are needed.
Disadvantages to note about passion fruit
Passion fruit is generally safe to eat for most people, but certain people are allergic to this fruit. People who are allergic to latex – the protein found in natural rubber latex – are at the highest risk of passion fruit allergy.
Purple passion fruit peels may also contain chemicals called Cyanogenic glycosides. They can combine with enzymes to form cyanide and are potentially toxic in large quantities. However, the hard outer shell of the passion fruit is rarely eaten and is often considered inedible.
Instructions on how to eat passion fruit
To eat this tropical fruit, you need to slice or tear the skin to reveal the colorful flesh and seeds inside. The seeds are edible, so you can eat them along with the pulp and juice. The white membrane separating the shell 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 raw fruit while others prefer it processed. 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 light sour flavor to water.
Desserts. It is often used as a decorative or flavoring coating for cakes and desserts such as cheesecake or mousse.
Add to salad. It can be used to add crunchy texture and fresh flavor to salads.
Combine with yogurt. Mixing passion fruit with natural yogurt can make a delicious snack.
If you are looking for a nutritious snack that stimulates your taste buds, 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.
