What are the benefits of eating Passion Fruit? Before knowing about this shouldn’t we know about a short description of Passion Fruit? So let’s go for the short details about passion fruit before going to “benefits of eating Passion Fruit”.
What is Passion Fruit?
Passion fruit is native to tropical America and was noticed by the Spanish in Brazil in the 16th century. There are more than 500 kinds, and at least 50 of them are edible.
Passion fruit is a flowering tropical vine, known as Passiflora, which grows in warm climates such as South America, Australia, South Africa, and India.
It is commercially grown in tropical and subtropical regions due to its sweet and multi-seed fruit and is widely grown in various countries in South America, Central America, the Caribbean, Africa, South Asia, Israel, Australia, Hawaii (Liliko’i), and the United States.
Passion fruit, scientifically called Passiflora edulis, is actually an evergreen vine with shallow roots and tendrils, belonging to the Passiflora family.
Also known as maracuya, black passion fruit, passion fruit, passionflower, purple passion fruit, purple granadilla, purple water lemon, calandilla, and yellow passion fruit.
What are the Types of Passion Fruit?
Passiflora (Passifloraceae) is definitely the most abundant variety of fruits, with more than 60 specimens. Due to its unique and gorgeous flowers, several varieties are also decorative, some of which have calming, antispasmodic, antibacterial, and anti-insect properties. The various passiflora are-
Purple passion fruit
This is one of the most common varieties, with tiny spherical or ovoid fruits, about 4 to 9 cm in length and 4 to 7 cm in diameter.
They have fragile skins and dark yellow flesh, which account for 35% to 50% of the fruit’s weight. It originated in Paraguay, southern Brazil, and northern Argentina.
Yellow passion fruit
Compared with purple varieties, yellow passion fruit is more vigorous. These fruits are spherical to oval in shape, with a smooth yellow surface.
Their skins are harder and larger, 6 to 12 cm in length and 4 to 7 cm in diameter. They have relatively less flavor and higher acidity.
Sweet passion fruit
This fruit is also called sweet granadilla and is widely distributed in Mexico, Bolivia, and Venezuela.
The fruit is spherical to ovoid, 5 to 9 cm long, and 4 to 7 cm in diameter.
Its skin is thin and fragile, ranging from light brown to orange, usually violet, with small light spots. It has a pale gray flesh, a fragrance, and a bit sour.
Giant passion fruit
This fruit originated in the West Indies. It is yellow-green and sometimes pink.
It is oval to elliptical, 20 to 30 cm long, and 18 cm in diameter. It has a pale white to orange flesh, sweet and sour.
Banana passion fruit
It is basically a slender fruit with a length of 6 to 20 cm and a diameter of 3 to 5 cm. Its peel is pale yellow, sometimes green, thin, versatile, but tough.
Its flesh is orange-red to deep orange, accounting for 60% of the fruit’s weight. It has low acidity and a pleasant fragrance with an astringent taste.
How does Passion Fruit taste like?
The taste of passion fruit is astringent and refreshing when fresh, and it is acidic, but it becomes sweeter and more complex as the fruit matures. Its flavor is comparable to citrus, melon, pineapple, and kiwi.
When overripe, the pulp presents a rich and complex almost fermented taste. The pulp is gelatinous and can be scooped out and eaten with a spoon. The seeds have a slight crunch, but they are easy to eat and do not need to be removed.
The same goes for white pith: it doesn’t taste great, it may be a bit bitter, and it’s a bit fluffy or cottony. Fully edible, but not really the point of passion fruit.
What is the Passion Fruits Key Nutrients?
Passion fruit is an important and beneficial fruit with healthy nutrients. It contains high levels of vitamin A (important for the skin, vision, and immune system) and vitamin C (an important antioxidant).
One fruit without the refuse contain reliable sources of the following nutrients in milligrams (mg), international units (IU), or grams (g):
- 5.4 mg of vitamin C
- 1.9 g of fiber
- 229 IU of vitamin A
- 5 mg of magnesium
- 63 mg of potassium
- 2 mg of calcium
- 0.29 mg of iron
Passion fruit also contains phosphorus, niacin, and vitamin B-6, which are needed for a healthy body.
Passion fruit is a nutritious tropical fruit that is becoming more and more popular, especially among health-conscious people. Despite its small size, it is rich in antioxidants, vitamins, and plant compounds, which can benefit your health. This is all you need to know about the benefits of eating passion fruit.
- It is Rich in Antioxidants
- It is a Good Source of Dietary Fiber
- It Has Low Glycemic Index
- Its Peel Supplement May Help to Reduce Inflammation
- It Helps to Boost your Immunity System
- Passion Fruit Improves Insulin Sensitivity
- It Helps to Reduce Anxiety
- It Helps to Reduce the Risk of Cancer
- It May Improves Your Skin Complexion
- It May Help to Strengthen Your Bones
- It Helps to Promote Restful Sleep
- Passion Fruit May Help to Maintain Your Blood Pressure
It is Rich in Antioxidants
Antioxidants can protect your body from free radicals, which are unstable molecules that can damage your cells when present in large amounts. Passion fruit contains many antioxidants.
In particular, it is rich in vitamin C, β-carotene, and polyphenols. Polyphenols are plant compounds with various antioxidant and anti-inflammatory effects. This means they can reduce your risk of chronic inflammation and heart disease.
Vitamin C is an important antioxidant, you need to get it from your diet. Support your immune system and healthy aging. Beta-carotene is also an important antioxidant. Your body converts it into vitamin A, which is essential for maintaining good vision.
A diet rich in plant-based beta-carotene has been linked to reduce the risk of certain cancers, including prostate cancer, colon cancer, stomach cancer, and breast cancer.
They are rich in piceatannol, a polyphenol, which can improve insulin sensitivity in overweight men and, when used as a supplement, may reduce the risk of type 2 diabetes.
It is a Good Source of Dietary Fiber
Passion fruit pulp contains a lot of dietary fiber which is beneficial for your health. Fiber is an important part of all diets. It helps regulate the digestive system and maintain intestinal health, preventing constipation and intestinal diseases.
According to the American Heart Association, fiber also has the benefits of lowering cholesterol and improving heart health. Most people in the United States do not have enough fiber in their diet.
According to a 2008 study, the recommended intake for men between the ages of 19 and 30 was 33.6 grams and 28 grams for women between the ages of 19 and 30.
However, the intake for most Americans was about 16 grams. It helps prevent constipation and improve digestion and general health.
It Has Low Glycemic Index
Passion fruit is a tropical fruit with a low glycemic index (GI) value. This means that it will not cause a significant spike in blood sugar after consumption, making it an ideal choice for diabetics.
Most fruits have a low GI, although the American Diabetes Association warns that pineapple and melon have a high GI.
It’s Peel Supplement May Help to Reduce Inflammation
The high antioxidant content of passion fruit peel can be used as a supplement to give them powerful anti-inflammatory effects.
A small study investigated the effects of purple passion fruit peel supplements on asthma symptoms over a period of 4 weeks.
The wheezing, cough, and shortness of breath in the group taking the supplements were reduced. In another study of patients with knee osteoarthritis, people who took purple passion fruit peel extract reported lower joint pain and stiffness than those who did not.
Taking supplements the effect of oxidants on inflammation and pain in patients with osteoarthritis is unclear, and more research is needed.
It Helps to Boost your Immunity System
The one of the benefits of eating passion fruit jelly, juice or pumpkin is boosting your immunity system also. Passion fruit is rich in vitamin C, β-cryptoxanthin and α-carotene, which can strengthen your immunity. It also contains iron, which can increase the hemoglobin in our red blood cells.
Passion Fruit May Help to Maintain Your Blood Pressure
If your blood pressure is too high, it puts too much pressure on the arteries and can cause heart attacks and strokes. Passion fruit contains alkaloids, can maintain low blood pressure, and has a calming and antispasmodic effect.
Fruits with high potassium and low sodium content can relax blood vessels and improve blood flow. A cup of passion fruit contains 821 mg of potassium and 66 mg of sodium, so eating passion fruit can control blood pressure.
Passion Fruit Improves Insulin Sensitivity
According to study, a compound called “piceatannol” is found in passion fruit seeds, which is said to improve the insulin sensitivity of individuals. Therefore, it is very beneficial to reduce or prevent diseases such as diabetes.
In addition, it can also help reduce the risk of many other diseases, such as heart disease and neuronal problems that affect the function of important organs such as the brain.
It Helps to Reduce Anxiety
Passion fruit is rich in magnesium, which is an important mineral that scientists believe can reduce stress and anxiety.
A 2017 systematic review showed that magnesium can help people control their anxiety levels. However, the author stated that the quality of the evidence is poor, so researchers need to conduct more research.
It Helps to Reduce the Risk of Cancer
Passion fruit is rich in antioxidants, which can fight free radicals that can cause cell damage. It also contains vitamin A and flavonoids that help prevent the formation of cancer.
Passion fruit has a special compound chrysin, which has anti-cancer activity. It also contains piceatannol which can kill colorectal cancer cells.
It May Improve Your Skin Complexion
Passion fruit is the best source of vitamin A, which is a beneficial nutrient for the skin. It contains vitamin C and vitamin B, which are also essential for healthy skin. Improve skin complexion and delay signs of premature aging.
It May Help to Strengthen Your Bones
Passion fruit is rich in many minerals, such as calcium, magnesium, phosphorus and iron. These are minerals that strengthen bones, making your bones strong and healthy. Studies have shown that passion fruit has anti-inflammatory properties and helps reduce joint pain.
It Helps to Promote Restful Sleep
It contains medicinal alkaloids and various phytonutrients and can be used as a powerful sedative. It is recommended that people with insomnia consume passion fruit frequently because the alkaloids can reduce insomnia, irritability and relieve anxiety.
It has also been found that the magnesium content of passion fruit contributes to sleep quality, duration, and peace of mind. Passion fruit can also regulate your metabolism and reduce the occurrence of sleep disorders. It is one of the most attractive benefits of eating passion fruit.
How to use Passion Fruit?
First of all, it is important to know when passion fruit matures. The main form is the color and texture of the skin. Unripe passion is green and tough, with smooth skin. Wait for them, because they will mature in a few days.
When the skin starts to turn yellow, red, or deep purple (depending on the variety) and the fruit becomes soft, it is ready to eat, but the sweetness will continue to increase.
You will know that passion fruit is fully ripe and has the highest sweetness when its skin is slightly wrinkled. Even if you don’t eat the peel, it is best to wash it before using passion fruit.
First, use a sharp knife to cut the fruit in half. The peel may be hard, so you may need to use a serrated knife so that you don’t crush the fruit when you cut it-you will find that there is a jelly-like, yellow, seed-filled pulp that can be easily scooped out.
Use a spoon to eat as is or to use in various recipes such as drinks, sauces, and desserts. To make juice, puree the pulp, seeds, and everything, then add water and a little sugar.
You can then tighten it to remove the seed particles and any part of the white pith (although the seeds and pith are edible). Juice or fresh fruit pulp can be added to smoothies well. The pulp can also be used in recipes.
Cook with the pulp and heat it gently on the microwave or stove to make the pulp more fluid and easier to tighten. Filter the hot pulp through a fine filter to remove the seeds. The seeds are sometimes reserved for decoration. It takes 10 to 12 passion fruits to make a cup of pulp. You can buy passion fruit juice from here if you want!
What are the Side effetcts of Passion Fruit?
Passion fruit is completely safe for most people, but it is true that a few people are allergic. People who are allergic to latex seem to have a higher risk of being allergic to passion fruit.
They are similar in structure to latex proteins and can trigger allergic reactions in some people. The peels of purple passion fruit may also contain chemicals called cyanogenic glycosides.
They can combine with enzymes to form toxic cyanide, which may be toxic when used in large amounts. However, the hard rind of the fruit is rarely eaten and is generally considered inedible.
Is it OK to eat passion fruit seeds?
You can eat pulp, seeds, and everything. Passion fruit is filled with jelly-like pulp and filled seeds. The seeds are edible but acidic.
Can passion fruit seeds cause appendicitis?
Most people eat fruit seeds, and plant fragments generally do not develop into appendicitis. Among all appendectomy patients, the proportion of acute appendicitis caused by plants is very small.
How do you know when a passion fruit is ripe?
When the fruit thickens, comes off slightly, and is full of color, you will know that it is time to harvest. In the yellow form, the color is dark golden, and the purple fruit is almost black. The slightly wrinkled fruit is super ripe and tastes sweeter than smooth-skinned passion fruit.
Is passion fruit good for kidney patients?
It can reduce cholesterol levels and the risk of diabetes, heart disease, and certain types of cancer. Nutrients Passion fruit also provides your body with calcium, magnesium, phosphorus, potassium, and folic acid. These help the kidneys, nerves, muscles, and heart rate in important ways.
Does passion fruit go bad?
Put it in a bag with protective leather. Passion fruit is not easy to spoil, but in order to make it have a longer shelf life, please store it in a plastic bag in the refrigerator. Prevent them from dehydration, they will last for a month!
How long does it take for a passion fruit to grow?
It may take 12 to 18 months for newly planted vines to bear fruit. When the skin wrinkles, the fruit is ripe: grab the fruit before it falls.
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