Passion fruit: Health benefits, Nutrition and How to eat it

If you have been wondering whether to add passion fruit to your shopping carts, we suggest you do so at once! The dark exterior of the fruit, combined with the bright colours and seeds on the inside, makes it one of the most unique fruits in the market. Not only does it look interesting, but it is full of antioxidants, fiber, and vitamins. All in all, a true powerhouse of nutrition! Come, check out the health benefits of passion fruit.

What is passion fruit?

Passion fruit has a juicy, seed-filled centre and a hard, colourful rind. The most popular varieties are purple and yellow. Its pulpy seeds make the most delicious indulgence.

Is passion fruit healthy?

Fruits are great when it comes to immunity, and passion fruit is no different. Dietitian Garima Goyal says this fruit is rich in essential vitamins and minerals, particularly vitamin C, which boosts the immune system and supports healthy skin. Additionally, they also contain good amounts of vitamin A, calcium, potassium, and magnesium. They are also a good source of fiber and rich in antioxidants.”

What are the nutritional benefits of passion fruit?

1. Prevents chronic diseases:

The high antioxidant content in passion fruit, including vitamin C and polyphenols, helps fight oxidative stress and reduce the risk of chronic diseases.

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2. Relatively low glycemic index:

Passion fruit has a low glycemic index, meaning they don’t spike your blood glucose levels and are safe to consume for diabetics. There is something called Ascorbic acid, which is in passion fruit. A study, published in Preventive Nutrition and Food Science, points out that ascorbic acid is great for blood sugar, thus, lists passion fruit, as a great way to enhance insulin levels in the body.

3. Weight management:

The good amount of fiber in this fruit keeps you full for longer thus preventing frequent munching. Also, the fibre helps in relieving constipation and have regular bowel movements. This study, published in Nutrition Research, suggests that passion fruit peel can decrease inflammation as well.

4. Boosts immune system:

The potent antioxidants like vitamin C and other plant compounds, help in fighting off infection and improving immunity. In fact, this study, published in Fish Nutrition and Feed Technology, tested the impact of passion fruit peel powder on fishes. It was found that the immune system was effectively stimulated due to passion fruit peels.

5. Better heart health:

While exercises are great to control blood pressure, Passion fruit’s potassium content can help regulate it. Also, its fibre and antioxidants can help prevent cholesterol build-up in the arteries.

6. Gut microbiome:

The ample fibre in this tiny fruit acts as a prebiotic and helps keep your microbiome enriched with good bacteria. This automatically can prevent many diseases and ensures well-being.

Can you eat too much passion fruit?

Well, nothing in excess is good, and that holds true for this exotic fruit as well. “Passion fruit contains natural sugars, and consuming large quantities can lead to increased caloric intake, potentially contributing to weight gain. Consuming in large quantities can cause digestive distress due to high amounts of fibre which becomes hard for your system to handle,” explains Goyal.

Please note that for individuals with kidney disease, it is advisable to avoid passion fruit due to their high amounts of potassium.

How to eat passion fruit?

So if you have made up your mind to include passion fruits in your diet everyday, and are looking for interesting ways to do so, do go through the ideas below!

1. As a whole fruit

Well, this one is a no-brainer. Pick up a fruit and scoop out the goodness. Passion fruit is a versatile fruit that can be savoured in various delicious ways, however the most common way is to consume them as a whole fruit.

2. Make a yoghut

Passion fruit can be consumed along with seeds, and they make a perfect combo with yogurt. You can simply mix them together and savour it.

3. Blend it

Another way to enjoy them is by blending them with other fruits and making an excellent and nutritious smoothie.

4. Fruit salad is always a winner

Add passion fruit to fruit salads for an extra burst of flavour and texture. Its seeds provide a delightful crunch alongside other fruits, thus, making it a wholesome meal option.

5. Passion fruit desert, anyone?

Craving for something sweet, well there is an awesome option! Passion fruit can also be savoured as a jelly, with minimal sugar added. You can also use passion fruit as a topping in any desserts and relish it.