Health Benefits of Passion Fruit and Nutritional Impact

Passion Fruit: Health Benefits, Nutritional Facts, and Potential Risks

Passion fruit is a tropical fruit growing in vines of Passiflora edulis and Passiflora flavicarpa. Its origin is traced back to Brazil and a few other places in South America. It got its name from the Brazilian Christian missionaries in the 1500s. They symbolise the suffering and death of Jesus Christ with the striking features of its flowers.

This divine fruit packs nutrients, unlike any other fruit. Let us know more about this fruit and its health benefits and potential risks.

Passion Fruit: A Tropical Super-fruit

A small and round tropical fruit with a distinct smell, passion fruit tastes sweet and citrusy. When you cut open a passion fruit, you will find squishy yellow jelly-like pulp carrying crunchy seeds within.

This exotic fruit is purple, yellow, or orange in colour. The popular varieties are Purple Giant, Kahuna, Black Knight, and Red Rover.

It is also grown in Europe, Asia, North America, and Australia. The vines bear fruit 10 to 18 months after planting. They are exposed to the sun directly for better fruition.

Passion fruits have immense nutritional benefits that surpass many fruits we conventionally eat.

Nutritional Benefits of Passion Fruit

USDA data shows that a proper serving of raw passion fruit (100 grams) contains these nutrients.

The important macronutrients and micronutrients have salient features that make it a superfruit

Carbohydrates
One cup (236 grams) provides around 55 grams - a half of it comes from fibre and the other half from natural sugars. The glycemic index ranges between 4.5 and 27. Hence, it has a low glycemic index.
Fibre
One of the passion fruit benefits is its fibre. Nearly 100% of the daily value can be found in one cup. It helps reduce the blood sugar effect considerably.
Fats
Passion fruit is very low in fat. A one-cup serving contains less than 2 grams.  It is a low-fat choice for snacks or meals that contain fruits.
Protein
Passion fruit stands out from many other fruits. It provides 5.2 grams of protein in a cup of serving. This fruit also contains more carotenoids and polyphenols than other tropical fruits like papaya, mango, lychee, banana, etc. Its Vitamin C content helps in iron absorption.

So, what passion fruit benefits do these macro and micronutrients offer? Let’s find out.

Health Benefits of Passion Fruit

We will discuss the health benefits of this fruit, considering the nutrients available in it.

1.Improvement in Digestion

●Its dietary fibre promotes healthy digestion.
●It contains water, promoting digestion.
●Its fibre helps reduce cholesterol.
●It controls obesity, thereby lowering the risk of cardiovascular diseases.

2.Blood Pressure Control

●Passion fruit is rich in potassium. It improves blood flow by relaxing the blood vessels. 
●It offers 821 mg of potassium per cup. Potassium keeps blood pressure in check and reduces the risk of heart disease, stroke, and kidney damage.
●Potassium aids in vasodilatation. It keeps arteries flexible and reduces strain on the heart.

3.Immunity Boost

●The high Vitamin C content in passion fruits strengthens the immune system.
●Antioxidants in the fruit protect cells from free-radical damage.

4.Weight Loss

●The low fat and high fibre content in passion fruit keeps you full and makes you eat less.
●Passion fruit supports weight loss than higher-fat diets.

5.Reduces Cancer Risk

●Beta-carotene and anthocyanins protect against cancer.
●Powerful antioxidants reduce the overall risk of cancer.

6.Promotes Skin Health

●Vitamin A and C in passion fruit improve skin appearance and promote healing.
●Antioxidants like carotene delay premature ageing.
●Vitamin C aids in collagen production. Collagen is essential for skin repair.

7.Blood Sugar Level Regulation

●The fibre in passion fruit obstructs natural sugars from entering the bloodstream. Therefore, the chances of blood sugar spikes are reduced significantly. 

8.Iron-deficiency/Anaemia Prevention

●Passion fruit is rich in iron and vitamin C. It improves iron absorption.
●A cup provides 21-48% of the recommended daily iron intake.

9.Heart Health Promotion

●Its sodium content is low, and potassium content is high.
●Its fibre helps remove cholesterol and reduces the risk of heart disease.

These passion fruit benefits cover almost all the major physiological functions of the human body. However, there are some downsides to eating this fruit.

Also Read: Fruits To Improve Your Oral Health

Passion Fruit Side Effects: Potential Risks

Not everything is ideal when you consume this fruit. Here are the potential risks one can suffer by eating this fruit.
Latex Allergy: People allergic to latex may react to passion fruit. Some proteins in the fruit are similar to those in latex. People allergic to latex will also suffer from consuming papaya seeds as well.

Cyanide Risk: Unripe passion fruit contains cyanogenic glycosides. These glycosides can form cyanide in large amounts. Ripe passion fruit, however, is generally safe to eat.

Best Ways to Eat Passion Fruit

Those who have not eaten it raw, are in for a treat. Here is how you can enjoy the passion fruit benefits.

●Raw: Halve the passion fruit and scoop out the pulp along with the seeds. Enjoy as is, or add a touch of cream, sugar, or lime juice.
●Juice: Strain the pulp to remove seeds and make passion fruit juice:
●Smoothies: Blend passion fruit pulp with milk or yoghurt for a tasty smoothie.
●Desserts: Use the pulp to make sauces, jellies, or jams. Use it for topping cakes, ice cream, and mousse.
●Salads: Add passion fruit pulp to salads for flavour and texture.
●Cooked: Use passion fruit juice in savoury dishes such as toppings for white meat or fish.

Bottom Line: Make Passion Fruit a Staple

This vibrant superfruit offers a wealth of health benefits. It can improve digestion and boost your immunity. Don’t eat unripe passion fruit to avoid its potential risks. Embrace the benefits of passion fruit in the form of juices, smoothies, desserts, and salads. Make it a part of your daily diet to stay healthy and fit.