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What is passion fruit?
Passion fruit is a small, round tropical citrus fruit so called because of the passionflower it sprouts from. Passion fruit is full of nutrients and helps digestion, immunity, skin health, heart health, and other systems.
Passion fruit is a small, round tropical citrus fruit so called because of the passionflower it sprouts from. It has different varieties, but the purple and yellow ones are the most common. The purple passion fruit is mostly found in Africa and India, while its yellow counterpart mostly thrives in Peru, Brazil, and Ecuador. The color, size, aroma, flavor, and acidity level of the two fruits differ.
Passion fruit is a small fruit with a juicy interior and hard skin. It grows as a vine. Passion fruit is quite versatile and enhances the flavor of anything it's added to. Another name for the purple passion fruit is Passiflora edulis, while the yellow passion is also known as Passiflora flavicarpa.
Nutritional benefits of passion fruit
Despite its size, passion fruit is quite nutritious. Some of its nutritional values include:
- Water
- Protein
- Carbohydrates
- Fiber
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Zinc
- Copper
- Selenium
It’s also an excellent source of vitamins C, A, K, and B.
Health benefits of passion fruit
The many nutrients in passion fruit that are vital for your body’s health and well-being. There's scientific evidence that purple and yellow passion fruit can:
Improve digestion. Passion fruit has dietary fiber, which eases the digestion process. It also has a high water content, which is important for digestion. Dietary fiber also reduces cholesterol levels in your body, thus preventing cardiovascular diseases and obesity.
Control blood pressure. When your blood pressure spikes, your arteries become strained while pumping blood. This may cause severe cardiac problems like heart attack or stroke. The potassium in passion fruit helps to relax the blood vessels, improving the flow of blood.
Boost immunity. Passion fruit contains antioxidants that boost your immunity. The high vitamin C content in passion fruit plays a huge role in preventing cell damage caused by free radicals.
Control blood sugar levels. Passion fruit contains a high fiber content, which ensures that the fruit’s sugar is slowly absorbed into the bloodstream.
Reduce the risk of cancer. Free radicals are one of the major causes of cancer. Passion fruit contains a high level of vitamins A and C, which are antioxidant vitamins. They counteract free radicals, protecting against cell damage and cancer.
Improve skin health. Passion fruit has anti-inflammatory properties, which improve the appearance of your skin. The fruit also contains vitamin A, a nutrient that's particularly beneficial for the skin. It also contains antioxidants like carotene, which improve your complexion and delay the signs of premature aging.
Treat asthma. Passion fruit extracts may help reduce wheezing, coughing, and shortness of breath in asthmatic patients. This is due to the fruit’s antioxidant properties.
Maintain heart health. Passion fruit is rich in potassium and low in sodium. Passion fruit also contains a lot of fiber, which may help reduce cholesterol, reducing the risk of heart disease.
Improve brain health. Passion fruit contains nutrients like potassium and folate, which provide neurological benefits. Folate is linked to reduced cognitive decline. Potassium also promotes blood flow to the brain, improving cognition and neural activity.
Benefit pregnant people. Passion fruit has high levels of vitamins, minerals, and many other important nutrients necessary for the development of a fetus. The fruit may also improve immunity and bone health during this period.
Improve bone health. Passion fruit is rich in minerals like calcium, phosphorus, iron, and magnesium. These minerals help maintain bone density and may prevent constant fractures.
Help with sleeping patterns. Passion fruit contains nutrients that act as sedatives that induce sleep. The alkaloids in the passion fruit help to reduce restlessness, insomnia, and anxiety.
Support weight loss. Passion fruit is rich in fiber and low in fat. A low-fat diet with more fiber is more effective in promoting weight loss.
Prevent anemia. Due to its high iron content, passion fruit helps prevent iron deficiency, which causes anemia.
Side effects of eating passion fruit
Passion fruit is considered safe for consumption by the majority of people. But passion fruit may affect individuals who are allergic to latex. The protein in passion fruit resembles latex protein in structure.
Passion fruit also contains chemicals that have the potential to form cyanide. If consumed in large quantities, cyanide may cause death.
Conclusion
When including passion fruit in your diet, consider adding it to a fruit or vegetable salad, yogurt, cocktail, or grain bowl. You can also eat it in its raw form or drink it as a juice.
Due to its low calories and high nutrient and fiber content, it's an excellent addition to a healthy and balanced diet.
