Passion fruit is a nutritious tropical fruit.
It is gradually becoming popular, especially among those who care about health.
Although small in size, it is a rich source of antioxidants and contains many vitamins and plant compounds that are good for your health.
This article provides a detailed look at passion fruit.
What is passion fruit?
According to botanists, this tropical fruit is actually considered a berry. That is the fruit of the vines Passiflora , a species in the fairy family.
It has a hard outer shell and the inside contains a lot of water and particles.
Passion fruit has many types, which can vary in size and color. The most popular are purple and yellow fruits.
- Passion fruit edulis: Round or oval fruits have purple pods.
- Flavicarpa Passion Fruit: Usually slightly larger than purple, a round or oval shape with a yellow shell.
This is a passion fruit:
Although they are tropical fruits, some varieties can grow in subtropical climates.
Therefore, they are grown all over the world like South and North America, Asia, Europe and Australia.
Summary: Passion fruit is a tropical fruit grown all over the world. It has a hard, multi-colored shell and contains a lot of water and seeds.
Passion fruit is extremely nutritious
Passion fruit is a good source of nutrition, especially fiber, vitamin C and vitamin A.
A purple lemon lemon weighs about 18 grams containing :
- Calories: 17
- Fiber: 2 grams
- Vitamin C: 9% RDI
- Vitamin A: 8% RDI
- Iron: 2% RDI
- Potassium: 2% RDI
It doesn't look like much, but this is in a small fruit, containing only 17 calories. Considering calories, it is a good source of fiber, vitamin C and vitamin A.
It also contains many beneficial plant compounds, including carotenoids and polyphenols.
In addition, passion fruit contains a small amount of iron.
Your body usually doesn't easily absorb iron from plants. However, iron in passion fruit comes with a lot of vitamin C, which is known to enhance iron absorption .
Summary: Passion fruit is a good source of fiber, vitamin C and vitamin A. Considering calories, it's a nutritious fruit.
Health benefits of passion fruit
The nutritional ingredients of passion fruit show it has some great health benefits.
Is a rich source of antioxidants
Antioxidants protect your body from free radicals, which are unstable molecules when large numbers can destroy cells .
Passion fruit contains a lot of antioxidants.
In particular, it is a rich source of vitamin C, beta-carotene and polyphenols.
Polyphenols are plant compounds that have many antioxidants and anti-inflammatory properties. This means they can protect against chronic inflammation and diseases like heart disease and cancer .
Vitamin C is an important antioxidant that you need from your diet. It helps support a healthy immune system and healthy aging process .
Beta-carotene is also an important antioxidant. In your body, it is converted into vitamin A, which is necessary to preserve good vision.
Diets high in beta-carotene from plant foods are associated with a lower risk of some cancers. These include prostate cancer, colon, stomach and breast cancer .
A good source of dietary fiber
A serving of 18 grams of passion fruit contains about 2 grams of fiber, most of which is soluble fiber.
This is a large amount for such a small fruit.
Fiber is important to keep your intestines healthy and prevent constipation, but most people don't eat enough .
Soluble fiber helps slow down the digestion of food, which can prevent blood sugar from rising .
High-fiber diets are also linked to low risk of diseases such as heart disease, diabetes and obesity .
Summary: Passion fruit is rich in antioxidants and dietary fiber. This nutrient-rich diet is associated with a lower risk of diseases such as heart disease and diabetes.
Functional foods from passion fruit peel can help reduce inflammation
The high antioxidant content of passion fruit peels can help fight inflammation when used as a supplement.
A small study investigated the effect of adding passion fruit pods on asthma symptoms over four weeks .
The group taking the supplement reduced the wheezing, coughing and shortness of breath.
However, this is a very small study, so further research is needed before it is useful for people with asthma.
Other studies have examined the effect of purple passion fruit extract on joint pain and joint function in people with arthritis. This is a painful condition caused by arthritis of the knee .
Researchers have found that people taking functional foods showed less pain and stiffness than those who didn't drink.
In general, the effects of antioxidants on inflammation and pain in osteoarthritis remain unclear and need more research.
Summary: Functional foods containing passion fruit peels can have a powerful anti-inflammatory effect. They may be beneficial for people with asthma and arthritis, but need more research.
The problem with passion fruit
Passion is completely safe for most people, but allergies also occur in a few people.
People who are allergic to sap are more likely to have an allergy to passion fruit .
This is because some lemon plant proteins have a structure similar to that of tree proteins that can cause an allergic reaction in some people.
Purple passion fruit pods can also contain chemicals called cyanogenic glycosides. They can be combined with enzymes to form cyanide toxins and are therefore potentially toxic in large quantities .
The outer skin of this fruit is often inedible.
Summary: Passion allergies are quite rare but there are some cases. People who are allergic to sap are at higher risk.
How to eat passion fruit
To eat this tropical fruit, you add or peel off the hard shell to use the seeds and juice.
Passion fruit when paired:
Particles are edible, so you can eat colorful meat and juice.
The thin film dividing the shell with the flesh can also be eaten, but most people do not eat because it is very bitter.
Passion fruit is a very handy fruit and can be used in many different ways. Many people like fresh fruit and eat always just remove the shell.
Some of the more common ways to use passion fruit include:
- Drinks: It can be squeezed through a comb to make juice, add a cocktail or use the flavor to drink,
- Desserts: Often used to decorate or flavor for cakes and desserts, like this or this.
- In salads: It can be used to add crunchy and sweet taste to salads like
- In yogurt dish: Mix with natural yogurt to create a delicious snack.
Summary: Passion fruit is extremely handy. You can eat right away or add drinks, desserts and yogurt. It can also be used as a salad dressing.
If you are looking for a nutritious and delicious snack, passion fruit is a great choice.
It is low in calories and high in nutrients, fiber and antioxidants, making it a great supplement in your diet.