10 Must Know Health Benefits of Passion Fruit & Passion Fruit Juice – Uses, Nutrition & More

10 Must Know Health Benefits of Passion Fruit & Passion Fruit Juice - Uses, Nutrition & More

Ever got your hands on a passion fruit? We are sure you did.
An incredibly appetizing fruit, passion fruit is well-known for its versatility. This fruit can be made sweet or savory and is consumed in both raw and juiced form. What’s more? This delightful delicacy is actually a remedy for the treatment of various medical problems such as cancer and diabetes as well!

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Useful Information About Passion Fruit

A refreshing tropical fruit and a boon for diabetics, passion fruit is a fruit of the passion flower. This fruit is native to Brazil, Paraguay and Argentina. It has a juicy and edible interior, has abundant seeds in it, and is widely consumed throughout the world. Round or oval-shaped, passion fruit has varieties from purple passion fruit to yellow passion fruit.

Take a look at some of the passion fruit benefits which will encourage you to add this fruit to your diet.


Benefits Of Passion Fruit

1. Prevents Cancer

According to a report named ‘Natural Polyphenols For Prevention And Treatment Of Cancer’ published by the National Center For Biotechnology Information in August 2016, passion fruit comprises of a compound named ‘Chrysin’ which has anticancer activities. Additionally, the fruit contains vitamin A, Vitamin C, flavonoids, and other phenolic compounds. These compounds remove free radicals that transform the DNA of healthy cells into cancerous ones.


2. Treats Diabetes

Passion fruit comprises of high fiber content which enables your body to feel full, thus lowering the chances of overeating. Although passion fruit juice has high sugar content, the sugar gets absorbed into the bloodstream and prevents an increase in bad cholesterol. This validation is backed by a study named ‘The Intake Of Fiber Mesocarp Passionfruit Lowers Levels Of Triglyceride and Cholesterol Decreasing Principally Insulin And Leptin’, conducted by the National Center For Biotechnology Information in the year 2014.


3. Keeps The Heart Healthy

The existence of potassium in passion fruit can have a number of positive effects on your body. Potassium is one of the most crucial minerals in the body that regulates the BP levels and ensures increased blood flow. The significance of this mineral has been highlighted in one of the studies named ‘The Mechanism Of The Vasodilator Action Of Potassium’, conducted by SAGE Publishing in July 1972. Potassium is a vital component which helps to maintain a proper fluid balance and ensures smooth functioning of the body cells.


4. Cures Respiratory Problems

A study named ‘Oral Administration Of The Purple Passion Fruit Peel Extract Reduces Wheeze And Cough And Improves Shortness Of Breath In Adults With Asthma’, published by the National Center For Biotechnology Information in March 2008, revealed that passion fruit peel has an extremely soothing effect on the respiratory system. A mixture of several extracts from the purple passion fruit peel creates a blend of bioflavonoids. This combination significantly reduces the prevalence of wheeze, cough, as well as shortness of breath.


5. Boosts Bone Strength

Passion fruit has the property of preventing osteoporosis and reducing the symptoms of arthritis. A rich source of minerals such as iron, calcium, magnesium, potassium and phosphorus, passion fruit not only creates additional bone matter but also repairs and strengthens the existing bone matter. In the year 2013, a study named ‘Antioxidant And Anti-Inflammatory Actions Of Passion Fruit Peel Extract In Modifying Osteoarthritis. Hypertension, And Asthma’, was published by Elsevier to back this passion fruit use.


6. Boosts Immunity

Due to the presence of Vitamin C, passion fruit has the ability to strengthen your immune system. This powerful antioxidant stimulates the activity of white blood cells in the body, thus protecting it from various diseases.


7. Aids Insomnia

One of the most important alkaloids present in passion fruit is ‘Harman’. This component enables you to calm your mind and helps in the reduction of anxiety and restlessness. In the year 2012, Springer Link published an article on ‘Passion Fruit (Passiflora edulis)’ to validate the authenticity of this passion fruit use.


8. Enhances Blood Circulation

Passion fruit contains iron and copper, which have a powerful capacity of producing red blood cells. Increasing the RBC count, these components allow free flow of oxygenated blood to the requisite areas of the body, and provide an energy boost to your mornings. This passion fruit benefit is backed by a study named ‘The Relationship Of Erythropoietin And Iron Metabolism To Red Blood Cell Production In Humans’, undertaken in the year 1994.


9. Allows Easy Digestion

Fiber is one of the most essential elements of passion fruit juice, making it a valuable treatment for indigestion. A study published by the Journal Of Agricultural And Food Chemistry named ‘Dietary Fiber Components In Yellow Passion Fruit Rind- A Potential Fiber Source’ (2008) explains the importance of dietary fiber in yellow passion fruit. This study clearly states how the healthy regulation of bowel movement and prevention of the symptoms of constipation and acidity is all due to the presence of dietary fiber in passion fruit pulp and rind.


10. Helps In Weight Loss

The presence of dietary fiber in passion fruit makes your body feel full without increasing the calorie intake. However, passion fruit juice contains high levels of sugar and thus the juice intake must be moderate to aid weight management.

Also Read: Benefits Of Pears Benefits Of Coconut

Nutritional Value Of Passion Fruit

In order to ascertain details about passion fruit nutrition, we have prepared a table which talks about the value that each nutrient brings to passion fruit.

Nutritional value per 100 g (3.5 oz)
Energy 406 kJ (97 kcal)
Carbohydrates 22.4 g
Sugars 11.2 g
Dietary fiber 10.4 g
Fat 0.7 g
Protein 2.2 g
Vitamins Quantity%DV
Vitamin A equiv.

beta-Carotene

8%

64 μg

7%

743 μg

Riboflavin (B2) 11%

0.13 mg

Niacin (B3) 10%

1.5 mg

Vitamin B6 8%

0.1 mg

Folate (B9) 4%

14 μg

Choline 2%

7.6 mg

Vitamin C 36%

30 mg

Vitamin K 1%

0.7 μg

Minerals Quantity%DV
Calcium 1%

12 mg

Iron 12%

1.6 mg

Magnesium 8%

29 mg

Phosphorus 10%

68 mg

Potassium 7%

348 mg

Sodium 2%

28 mg

Zinc 1%

0.1 mg

Other constituents Quantity
Water 72.9 g


Source:
wikipedia.org/wiki/Passiflora_edulis

Also Read: Pomegranate Calories

Risks And Precautions When Consuming Passion Fruit

  1. Passion Fruit contains high amounts of sugar which may be a problem for those suffering from diabetes. Therefore, a moderate amount of this juice must be incorporated into the diet of a diabetes patient.
  2. To aid weight management issues, it is highly recommended that a balanced amount of passion fruit juice be included in the diet. Each cup of this juice comprises of about 126 calories which may work against your weight loss goal.
  3. Since passion fruit may stimulate the central nervous system, its consumption must be stopped at least two weeks before a surgery, lest it might interfere with anesthesia during the surgery.
  4. Passion fruit juice must not be consumed by pregnant ladies without a proper prescription from the Doctor.

How To Consume Passion Fruit?

Low in calories but high in nutrients, passion fruit is available in both yellow and purple colors. For the best flavor, devour a passion fruit that is ripe to slightly overripe. Wrinkled and ripe passion fruits have a sweeter taste than the smooth skinned passion fruits. Their sweet flavor and balanced taste make them great for eating plain. You can even add them to salads or blend with other fruits for an amazing taste.

  • Passion Fruit Popsicle:
    An extremely appealing delight, the Passion Fruit Popsicle Recipe keeps the seeds and the pulp of the fruit together. Ginger is added to this blend to create a delicious appetizer.
  • Mango and Passion Fruit Smoothie:
    A common way of using passion fruit is by adding it to a smoothie. This recipe would require the seeds to be strained and mixed with the sweet flavor of mango.
  • Passion Fruit Hot Sauce:
    In this recipe, passion fruit juice is mixed with hot peppers, oil and lime to create a creamy sauce. This sauce can be used as a dip for fried plantain chips.
  • Passion Fruit Sangria:
    Passion fruit juice can be added to wine and fresh fruit to create a boozy sangria.

Some Fun Facts About Passion Fruit

  1. The Passion Fruit Flower is the national flower of Paraguay.
  2. Passion fruit is referred to as ‘Chinola’ in the Dominican Republic. This name has been derived from the word ‘China’, where a similar looking fruit, the orange, was found.
  3. In some areas of Portugal, passion fruit is used as a base for several liqueurs and mousses.
  4. In Peru, passion fruit is used in desserts such as mousse and cheesecake, due to its sweet and soothing flavor.
  5. In Australia and New Zealand, passion fruit sauce is commonly used in desserts, as a topping for pavlova, a regional cake, and ice cream.

Passion fruit has long been known for its excellent aiding properties which cannot be overlooked. From preventing cancer to treating diabetes, this fruit encompasses numerous significant features. Sounds great, doesn’t it? Slice out a passion fruit peel and include this fruit in your diet today!


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