Passion Fruit Benefits: 8 Proven Benefits Of This Exotic Fruit | Fitelo

Shalini Thakur

Shalini Thakur
Jan 2023

2 min read
passion fruit benefits

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Everyone always says to have a passion in your life or follow your passion. We at fitelo are saying actually eat a passion, haha, we are talking about a fruit that might feel soft or firm to touch on the outside, and it is packed with seeds and juice that have a gel-like consistency inside. Passion fruit’s unusual flavor is liked by some and ignored by others. But after reading this article on passion fruit benefits you would definitely pick it next time you are out grocery shopping. This exotic fruit has so much to offer apart from its sweet and sour taste.

What Is A Passion Fruit?

Passion fruit is a berry that is seedy, sweet-sour, and aromatic. It comes in a variety of colors, including purple, yellow, and golden. Being a tropical plant, it requires humus-rich, pH-neutral soil that is well-drained.

Passiflora edulis is a popular species of passion fruit, though there are several varieties and it’s occasionally called granadilla. Passiflora, a tropical flowering vine that bears passion fruit, thrives in warm regions including South America, Australia, South Africa, and India.

However, in India, it is grown for profit in India’s Nilgiri Hills and north-eastern states like Manipur, Mizoram, and Meghalaya.
Inside the rough outer layer of the passion fruit are many seeds and soft pulp. The seeds and pulp can be consumed raw, juiced, or combined with other juices.
The tropical fruit was given its name in honor of the flower, which is one of the 100 different varieties of the passion flower.

Passion fruit has received a lot of attention lately because it contains strong antioxidants and possibly has additional health advantages.

8 Proven Passion Fruit Benefits For Health

This exotic juicy fruit has a ton of health benefits. Let’s have a look at the most effective and proven benefits:

1. Helps To Cure Anemia 

  • The primary component of hemoglobin, the metalloprotein in red blood cells that transports oxygen, is iron. Low blood levels typically signify anemia, which is a hemoglobin deficit. 
  • Constant fatigue, shortness of breath, blackouts, and dizziness are anemic symptoms. 
  • Iron quantity in passion fruit is (approximately 20% of the daily required dose), which raises blood hemoglobin levels. Due to the presence of vitamin C in passion fruit iron absorption takes place.

2. Passion Fruit Benefits In Protecting From Osteoporosis

  • Passion fruit’s magnesium, calcium, iron, phosphorus, potassium, and salt content can help bones become dense and strong. 
  • These minerals are crucial for accelerating bone healing as well. Additionally, they reduce osteoporosis symptoms like pain and inflammation.

3. Passion Fruit Is A Fiber Rich Food

  • According to studies, the average person only consumes about 15 to 16 grams of fiber daily, even though the recommended daily intake for men and women is 33.6 and 28 grams, between the age of 19 to 30. 
  • Dietary fiber is present in the pulp of passion fruit. Dietary fiber-rich food is essential because it maintains gut health and aids with digestion.

4. Stimulates Blood Pressure Level

  • Passion fruit has 821 mg of potassium and 66 mg of sodium per cup.
  • A heart attack or stroke could result from having blood pressure that is too high because it puts too much strain on the arteries. 
  • Alkaloids found in passion fruit have calming and antispasmodic properties in addition to helping to keep blood pressure down. 
  • Due to the fruit’s high potassium and low sodium content, blood arteries are relaxed, which enhances blood flow. 

5. Good For Digestive System

  • However, passion fruit is not just rich in vitamins and dietary fiber. It even promotes digestion while also easing bowel movements. The fruit is not only high in fiber, but it also has a lot of water, which is essential for enhancing digestion.
  • With the help of its enzymes, boost the stomach’s digestive juices when eaten, therefore, making digestion better. Additionally, it can greatly relieve many additional stomach conditions like gastric problems. But in case you are suffering from a major acidity problem, it’s better to go for a gastritis diet specifically.

6. Promotes Youthful Skin

  • Antioxidants are important for our skin, as we all know. Antioxidants found in passion fruit include vitamin A, vitamin C, riboflavin, and beta-carotene. 
  • The amount of free radicals produced by our body decreases due to the presence of antioxidants. Our body cells produce free radicals as a byproduct, which can age the skin. Passion fruit’s anti-inflammatory characteristics frequently calm the skin and also makes it appear younger.

7. Rich In Fiber And Potassium

  • Nutrient-rich passion fruit can support heart health. Passion fruit is a rich source of fiber, for starters. 
  • However, fiber aids in lowering blood levels of harmful cholesterol, which can clog arteries and cause heart disease. Beta-carotene and vitamin C, two other antioxidants found in passion fruit, can defend the heart against the harm that free radicals can do. The high potassium content of passion fruit is another benefit for heart health. 
  • Lack of potassium can cause high blood pressure and a higher risk of stroke, both risk factors for heart attacks or other cardiovascular issues.

8. Passion Fruit Benefits In Liver Functioning

  • Antioxidants included in passion fruit can help shield your liver from harm. These antioxidants also aid in liver detoxification and toxins removal.
  • Passion fruit can also lessen inflammation and enhance blood circulation. Passion fruit is a fantastic fruit for preserving the health of your liver because of all of these qualities.

How To Eat A Passion Fruit?

Eating this juicy fruit is a bit tricky. Here are 5 simple ways how you can enjoy the benefits of passion fruit in many different styles:

1. Eat It Raw

  • Make two halves of the fruit with a sharp knife. 
  • Eat the fruit and seeds after scooping out the insides (along with the seeds). 

2. Make A Passion Fruit Smoothie

  • A passion fruit smoothie can be a good idea for a delectable way to consume it. What you’ll need for this recipe is:
  • 1 cup of chunks of frozen mango.
  • juice from half a pineapple.
  • yogurt in the amount of 1/2 cup.
  • one passion fruit
  • Simply place everything in a blender and process until smooth.

3. Toss It Into A Salad

  • When it comes to flavor, a little bit of passion fruit may go a long way. For a blast of sweetness and acidity that will enliven any dish, try tossing them into salads. Like a lettuce or radish salad or any salad recipe of your choice.

4. Squeeze One In Your Drink

  • The next time you want to give your cocktails a particular touch, choose a passion fruit rather than a regular lime. 
  • Simply cut open the fruit, remove the insides, then press down with a spoon to release all of the luscious juice into a sieve set over a basin. 
  • Use it in place of lime juice in any dish or savor it by itself as a cool water flavoring.

5. Make Some Desserts

  • You can try dessert recipes from passion fruit’s tangy and sweet flavor.
  • It can be added as a topping to cakes or mousse
  • Use passion fruit flavoring sparingly because it has a powerful flavor that can easily dominate other components.

Nutritional Value Of Passion Fruit

Carotenoids, beta-cryptoxanthin, polyphenols, minerals, and vitamins A and C—which also serve as potent antioxidants—are a few of the most essential nutrients present in passion fruit.

However, a single passion fruit has:

  • Calorie- 17 kcal
  • Carbs – 4 grams
  • Protein – 1 gram
  • Dietary Fiber – 2 grams
  • Vitamin C – 9% DV
  • Vitamin A – 8 % DV
  • Potassium – 63 mg

Major Takeaway

Passion fruit is an exotic tropical fruit that has tons of health benefits. It is rich in vitamin C, beta-carotene, and many antioxidants that help improve bone health, and heart health and boost the immune system. It also helps treat respiratory disorders, maintain healthy blood pressure, and reduce the risks of cancer. Passion fruit should be avoided before surgery and during pregnancy.

Frequently Asked Questions

Q. What Are The Side Effects Of Passion Fruit?

Ans. it must be avoided during pregnancy, surgeries, or by someone who is allergic to latex.

Q. How Long Can You Store Passion Fruit?

Ans. Passion fruit ripes faster in warm temperatures otherwise you can store it for up to 2 weeks.

Q. Can We Eat Passion Fruit Seeds?

Ans. Yes, the seeds are edible and not at all harmful.

Q. How To Make Passion Fruit Juice At Home?

Ans. Scoop out the inner jelly part from the fruit, and add to a mixer with some water and 2 stevia drops for sweetness (optional). Your fresh juice is ready.

Fun Fact

Another fruit that belongs to the berry family is the cranberry. But do you know the amazing health benefits of cranberry and the fact that cranberries feature among the top in the list due to their high nutrient and antioxidant content? Link on the link and have a look yourself.

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This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life

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