Well-known for a distinctive flavour and an alluring aroma, passion fruit comes from the Passiflora vine. Not only a delight for taste buds, it boasts of high nutritional value as well. Totally a worthy addition to culinary creations and nutrition-packed diets, this tropical fruit is usually found in New Zealand, Hawaii, and Australia. However, some varieties can also grow in subtropical climates, which is why this fruit is found all around the world, including Asia, South and North America, and Europe.
Passion fruit comes in purple or yellow colour, which is why many might mistake it for plum or lemon. Over a period of time, this nutritional fruit has gained a lot of popularity across the globe. There are a slew of health benefits of passion fruit, as it is high in key minerals, vitamins, fibre, and antioxidants. Filled with yellow pulp, juicy centre, and tougher outer part; this fruit is also known as maracuya and granadilla.
Now that we know a bit about this egg-shaped delicacy, it is time to know the health benefits of passion fruit. So, without further ado, let’s proceed.
Interesting Benefits of Passion Fruit
A powerhouse of nutrients, passion fruit offers several health benefits. Given below are given 7 ultimate benefits of passion fruit, which will force you to add this fruit to your diet:
- Rich in nutrients: Well-known for packing a powerful nutritional punch, this tropical fruit is high in antioxidant vitamins A and C. It also contains niacin, phosphorus, and vitamin B6, which are needed for maintaining a healthy body and mind.
- Loaded with antioxidants: Another major benefit of passion fruit is that it is a rich source of antioxidants, like beta carotene, which are required for keeping your body healthy. Antioxidants are well known for neutralising free radicals in the body, thereby providing immense benefits. Apart from lowering down inflammation levels, antioxidants alleviate cellular stress and reduce oxidative stress as well. Who knew that this small fruit with aromatic pulp and tiny seeds would be packed with so much nutritional value!
- Say yes to fibre with passion fruit: Not many of you might be knowing that this fruit’s pulp is a rich source of fibre too, thereby making it a must-have in your diet. Fibre, which is known for regulating the digestive system as well as healthy gut, is a vital constituent of every diet. Not only this, high-fibre diets are also linked with a reduced risk of certain disorders, including diabetes and obesity. And, if you are getting enough fibre through a sweet serving of passion fruit, then what’s stopping you from adding it to your diet!
- Has low GI value: One of the main benefits of passion fruit is that its glycemic index (GI) value is quite low as compared to other fruits like melon and pineapple. This factor makes this fruit a wonderful option for diabetics as it doesn’t cause a sharp rise in blood sugar levels.
- Improvement in sensitivity to insulin: There are some studies which indicate that passion fruit seeds might help improve sensitivity to insulin. This, in turn, may help lower down the risk of many disorders, including diabetes.
- Boost in defence mechanism: As passion fruit is a good source of vitamin C, it helps shield the body against the damaging effects of free radicals. Vitamin C is also known for helping the body absorb additional levels of iron, in addition to boosting the immune system thus helping the body ward off infections.
- Good for heart: Another major benefit of passion fruit is that it is rich in potassium and low in sodium, which is beneficial for the heart. When you eat this tropical fruit without removing its seeds, it can also pave the way for eliminating extra cholesterol from within the blood vessels, thereby improving cardiovascular health. Passion fruit may also help improve blood pressure as it is low in sodium content.
- Say hello to radiant skin: As we all know that passion fruit is loaded with antioxidants, vitamins, and minerals. Vitamin A is renowned for its contribution in promoting healthy skin by paving the way for cell regeneration, in addition to combating skin-damaging free radicals. This, in turn, offers a radiant and youthful skin.
Incorporating Passion Fruit in Your Diet
Now that we have seen so many health benefits of passion fruit, it is important to know how you can eat this tropical gem. One way to consume passion fruit is to eat it raw. You just need to cut it open and simply eat the seeds and flesh. Now, many of you might be wondering as to how to eat passion fruit in other ways! Fret not, we have got you covered.
As this fruit is quite versatile, this can be added to cocktails or drinks in the form of juice. It can be also used as a topping in desserts, like ice creams and cakes. You can also add passion fruit to yoghurt and smoothies or even prepare a jelly/jam from its seeded pulp. What’s even better? Add this fruit to salad for a crunchy texture and sweet flavour.
Passion Fruit Nutrition
Boasting an amazing nutrition profile, passion fruit offers a variety of health benefits. Offering nearly 2 grams (gm) of fibre, it offers approximately 5.4mg of vitamin C, which amounts to almost 6-7% of daily consumption. One passion fruit without refuse also offers nearly 5 mg of magnesium, 229 IU of vitamin A and 63 mg of potassium, which is almost equivalent to 2% of daily potassium intake and 1-2% of daily recommended value of vitamin A. It also has 0.29 mg and 1.9 g of iron and fibre respectively. This tropical fruit also has vitamin B6, phosphorus, and niacin, which are highly beneficial for the body. And, yes, there are 17 calories in passion fruit too, which are needed for producing energy.
Conclusion
An extremely versatile fruit, passion fruit is highly nutritious and can be eaten in a variety of ways. Low in calories and GI value, this fruit packs a whole lot of nutrients. Whether enjoyed freshly or added to a delicacy, passion fruit is a perfect addition to a healthy and balanced diet. When people say, good things come in small packages, they are right after all, at least in this case!
