Passion Fruit

Passion fruit is an exotic purple fruit, that can be a healthful addition to a balanced diet. Passion fruit contains high levels of key vitamins and minerals and is rich in antioxidants.

Passion fruit is a flowering tropical vine, known as Passiflora, that grows in warm climates such as South America, Australia, South Africa, and India. 

A common species of passion fruit is passiflora edulis, but there are different species and it may sometimes be referred to as granadilla.

Passion fruit contains a soft pulp and lots of seeds inside a hard rind. People can eat the seeds and pulp, juice them, or add them to other juices.

Passion fruit has recently gained a lot of attention because it is a source of powerful antioxidants and may also have other health benefits.

This article looks at the nutritional profile and possible health benefits of passion fruit.

 

Provides Key Nutrients

Passion fruit is a beneficial fruit with a healthful nutrition profile. It contains high levels of vitamin A, which is important for skin, vision, and the immune system, and vitamin C, which is an important antioxidant.

One fruit without the refuse (1) the following nutrients in milligrams (mg), international units (IU), or grams (g):

229 IU of vitamin A

63 mg of potassium

5 mg of magnesium

5.4 mg of vitamin C

2 mg of calcium

0.29 mg of iron

1.9 g of fiber

Passion fruit also contains phosphorus, niacin, and vitamin B-6, all of which a healthy body also needs.

 

Rich In Antioxidants

Passion fruit is rich (2) in antioxidants, which are compounds that help neutralize harmful free radicals in the body.

Antioxidants play a vital role in keeping the body’s systems healthy. Scientists know that antioxidants improve blood flow, specifically to the brain and nervous system.

They also reduce cellular stress and reduce inflammation in the body, both of which have links to diseases, such as heart disease and Alzheimer’s disease.

 

Good Source Of Fiber

Passion fruit pulp contains (2) a lot of dietary fiber. Fiber is a crucial component of every diet. It helps regulate the digestive system and keep the gut healthy, preventing constipation and bowel disorders.

According to the American Heart Association (3), fiber also has benefits in reducing cholesterol and boosting heart health.

Most people in America do not get enough dietary fiber. According to the U.S. Department of Agriculture (USDA)’s most recent dietary guidelines, the recommended intake is 34 g for men ages 19 – 30 and 28 g for women ages 19 – 30.

Eating passion fruit regularly may help to prevent constipation and improve digestion and overall health.

 

Low Glycemic Index

Passion fruit is a tropical fruit that has (4) a low glycemic index (GI) value. This means that it does not cause a steep increase in blood sugar after eating it, making it a good option for people with diabetes.

Most fruits have a low GI, though the American Diabetes Association (5) warns that dates, melon, and pineapple have a higher GI.

 

Improve Insulin Sensitivity

Some research suggests that a compound found in passion fruit seeds could improve a person’s insulin sensitivity. Improving insulin sensitivity can help reduce the risk of many diseases, including diabetes.

A small-scale 2017 study on humans found that a substance called piceatannol could improve metabolism after animal studies had found the same.

The researchers found that men who were overweight and took 20 mg (6) of piceatannol each day for 8 weeks had improved metabolic health, including insulin sensitivity, compared with those who took a placebo.

 

Boosts The Immune System

Passion fruit is rich (2) in vitamin C, which is an antioxidant that helps protect the body from damage caused by free radicals.

Vitamin C boosts the immune system by helping the body absorb more iron from plant-based foods, and may improve the body’s ability to fight off infections in the body.

 

Supports Heart Health

Passion fruit is loaded with heart-healthy potassium and is also low in sodium.

Passion fruit, when eaten with the seeds, contains a lot of fiber, which can help to remove excess cholesterol from the inside of blood vessels. A high fiber diet can reduce a person’s risk of heart disease.

In addition, eating passion fruit may help (2) improve a person’s blood pressure. Diets low in sodium and rich in potassium help to decrease blood pressure.

 

Reduce Anxiety

Passion fruit contains magnesium, which is an important mineral that scientists have linked with decreased stress and anxiety. 

A systematic review (7) from 2017 suggests that magnesium can help people manage their anxiety levels. However, the authors say that the quality of evidence is poor, so researchers need to do further studies.

Moreover, passionfruit only contains 5mg (8) of magnesium, which is just 1.1% of the recommended daily consumption of the mineral.