The Passion fruit grows on the very popular family of vine species of flowering plants called Passion Flower. The Passion fruit scientific name is Passiflora edulis. Passion fruit is a tropical plant which is a native of southern Brazil, Paraguay, and northern Argentina. In fact, Passion fruit flower is the national flower of Paraguay. However, it is now being extensively cultivated across tropical and semi-tropical areas of the world. Australia, New Zealand, Hawaii, Kenya, South Africa, South America, Mexico, Peru, Indonesia, Philippines, Sri Lanka, and India are some of the major countries who are cultivating it for its commercialization. A notable speciality of the Passion fruit benefits is that their leaves, flowers, fruit all have medicinal values.
What Is Passion Fruit?
The fruit appears like a berry and is either round or oval in shape. It is around the size of a lemon. It has a hard outer surface with an edible soft juicy centre filled with numerous black seeds. The fleshy passion fruit pulp along with its many seeds is edible. The passion fruit taste is a tangy acidic taste with a rich aroma.
Types Of Passion Fruit:
The passion fruit is commonly found in 3 varieties:
1. The Purple Passion Fruit: This variety of fruits have outer colour shades between dark purple to violet and an inner orange or greenish pulp and edible seeds. It is anti-ageing in European countries.
2. The Yellow Passion Fruit: This variety produces yellow coloured fruit with a yellowish pulp and slightly bigger than their purple counterpart. It is cultivated commercially for its juice extracts.
3. The Giant Granadilla: This is the less famous variety. Although it is similar in appearance to its yellow variety, it is quite tasteless.
Is Passion Fruit Healthy?
According to research and as per information received from various nutritionists across the globe, the Passion fruit nutrition facts would surprise us. This small little wonder is a bonanza filled with nutrition. The Passion fruit is filled with antioxidants, various vitamins, and minerals.
The Passion fruit benefits can be reaped by the young and old equally. It is yoghurt beneficial for the health-conscious people too.
Importance Of Passion Fruit:
The Passion fruit is a very healthy fruit packed with nutrients. Passion fruit in India is slowly gaining popularity.
- It is high in antioxidants and loaded with Vitamin A and Vitamin C.
- Passion fruit is a good source of fibre too with some amount of iron.
- It is a well-known fact that Vitamin A and C are very good for the eyes and the skin.
- Passion fruit also helps in building a healthy immune system.
- The antioxidants protect the body from heart diseases and cancer.
The passion fruit extract is rich in fibre, the fruit helps in fighting obesity and keeps diabetes in control. Fibre-rich foods also maintain a healthy digestive system.
Nutritional Value Of Passion Fruit:
The Passion fruit Nutrition facts for a single fruit of about 18 gms (without refuse) is as detailed below:
- Proteins: 0.4 g
- Calories: 17
- Fat: 0.1 g
- Carbohydrates: 4.2 g
- Sodium: 5 mg
- Dietary fibre: 1.9 g which is 7 % of the daily requirement
- Vitamin A: 4 % of the daily requirement
- Vitamin C: 9 % of the daily requirement
- Iron: 1 % of the daily requirement
- Magnesium: 1 % of the daily requirement
- Potassium: 62.6 mg which is 1 % of the daily requirement
- Cholesterol: 0 mg
The above nutritional chart provides complete backing for the health benefits packed into this fruit.
How To Eat A Passion Fruit?
The Fresh Passion fruit comes with a dark coloured outer covering. Inside this, there is the soft edible pulp with its numerous seeds. The seeds are too edible so the passion fruit pulp can just be scooped out and eaten. The passion fruit is most commonly eaten and enjoyed directly in the fruit form itself. The pulp has a tart like the taste.
The Passion fruit juice is very popular and relished too. Worldwide, people have experimented with the Passion fruit and mixed its juice with other drinks. Passion fruit tea in the form of Ice tea and Passion fruit drink like a cocktail or mocktail is widely enjoyed. It has also been generously used with other fruits for a nice cup of salad. Passion fruit syrup is used as dressings for various desserts like ice creams and cakes.
Wonderful Health Benefits Of Passion Fruit:
Here we enlisted 12 impressive passion fruit advantages for health, hair and skin. Let’s have a look into them.
1. Passion Fruit for High Blood Pressure:
The Passion fruit, being the highly nutritious fruit that it is, has a high content of potassium ( 62.6 mg). It also has a very low content of sodium (5 mg).
Foods which are low in sodium and high in potassium help in lowering the blood pressure. The potassium content relaxes the tension in the blood vessels and increases the blood flow. This results in reducing the strain on the heart. Potassium also helps in maintaining the fluid balance in the body cells. So, it would be a good idea every now and then, have a passion fruit for high blood pressure.
How To Consume:
- Eat the passion fruit as a whole regularly.
2. Passion Fruit for Anxiety:
Passion fruit is high in magnesium content. It provides 1 % of the body’s daily requirement. Research has found that magnesium helps in reducing stress levels and anxiety disorders. Hence, passion fruit juice benefits can directly fibre to reducing anxiety levels.
- Passion fruit for anxiety thus, act as a mood enhancer by relaxing anxious and nervousness due to the alkaloids. It is also beneficial for persons feeling depressed.
- Passion fruit juice also has a very relaxing and soothing effect on the nerves and mind. It acts as a coolant and gives an overall soothing feeling.
- Passion fruit leaf tea benefits insomnia patients too as it helps in giving them a good night’s sleep.
How To Consume:
- Have a chilled glass of Passion fruit juice or make a Passion fruit iced tea or even a hot cup of Passion fruit tea every day.
3. Fight Against Cancer:
Passion fruits have a high content of antioxidants. Passion fruits for cancer have found to be very remedial. Studies have shown that antioxidants particularly, Vitamin A and Vitamin C are anti-carcinogenic. They ensure that the free radicals are neutralized in the body and removed from the system. Radicals are the damaged cells in the body which are dangerous and turn into cancer cells. They then attack the healthy cells too and damage them.
Passion fruits are also packed with anti-inflammation compounds which help effectively in subsiding any carcinogenic activity in the body. Fresh Passion fruits and Passion fruits drinks thus would help in preventing all types of cancers.
How To Consume:
- Consume the Passion fruit in any form daily.
4. Passion Fruit for Weight Loss:
The Passion fruit for weight loss is a great option. The fruit contains 1.9 g of dietary fibre which is very good for the digestion process. Fibre is great for weight loss as it keeps the digestive system in good form. It is very low in calorie content with just 17 calories per fruit. Consuming a full passion fruit gives a feeling of fullness as it has many nutrients.
Passion fruit tea benefits by improving the digestive functions and lowers the stress hormone levels. It also helps in giving a rejuvenating feeling and increases the energy levels when trying to reduce weight.
How To Consume:
- Add with other fruits and have a nice bowl of fruit salad.
5. Benefits of Passion Fruit During Pregnancy:
Passion fruit during pregnancy provides a number of benefits. The high nutrition in the fruit helps in the growth and development of the fetus. The high fibre in it reduces any digestive disorders and prevents constipation, which is a common complaint during pregnancy. The antioxidants boost the immunity system and keep the mother and baby healthy. The minerals present in the fruit helps in the bones development for the growing baby and keeps it healthy. It reduces any joint pains for the mother too. Vitamin A keeps the hair and skin glowing. The Potassium keeps the blood pressure in check, which is susceptible to variation in pregnancy. The blood circulation is enhanced by the iron content.
How To Consume:
- Consume it every day in any form.
6. Passion Fruit Supports Heart Health:
The Passion fruit extract benefits in for maintaining a healthy heart. It contains a high level of fibre which is very helpful for removing excess cholesterol from the blood vessels. Passion fruit has no cholesterol in it. This goes a long way in reducing the risk of heart diseases for any person.
Also, the extraordinary combination of high potassium along with low sodium in passion fruit is a trigger for decreasing the blood pressure. Normal blood pressure is defence essential in keeping heart diseases at a distance. Passion fruit leaves extract help in managing any heart-related problems and avoiding any fat formation in the blood vessels.
How To Consume:
- Eat the fruit as a whole. Alternatively, boil some passion fruit leaves in hot water and drink it.
7. Boosts The Immune System:
The immunity system in our body is responsible for fighting off all infections. Passion fruit juice or Passion Fruit tea can also be consumed to strengthen the immune system. The Passion fruit is rich in antioxidants which play a key role in improving the body’s immunity system. Vitamin C and Carotene are prominent antioxidants present in the Passion fruit. These antioxidants act very strongly in strengthening the immune system. The Vitamin C present protects the body from damages which would have been caused by radicals. It has also been found that iron absorption happens best when there is Vitamin C present.
How To Consume:
- Passion fruit consumed in any form will give you all the benefits.
8. Aids in Digestion:
The Passion fruit is very popular for its high fibre content. Fibre is an essential part of our diet. It plays a very important role in regulating the digestive system. Passion fruit uses include ensuring smooth bowel movement prevents constipation and removes any bowel disorders. This also helps in the body absorbing maximum nutrition from the foods. The high water content in the Passion fruit enhances the digestion process and relieves any gastric disorders.
Benefits of drinking Passion fruit juice include treating hyperacidity and gastric related problems. It is also rich in Vitamins B2 and B6 which help the mucous membranes in the digestive tracts as well.
How To Consume:
- Mix with water or yoghurt and make a juice.
9. Improves Bone Health:
The Passion fruit is loaded with minerals. Some of the important minerals presents include iron, copper, magnesium and phosphorous. They increase the bone density and bone strength.
- Passion fruit juice contains beta carotene promotes the bone development and repair of body tissues.
- Health benefits of Passion fruit leaves extract include reducing the risk of arthritis. Minerals play a vital role in avoiding the above problems by keeping the bones sturdier. They help in the repair of worn-out bones too. Hence, it is advisable to consume sufficient minerals in your daily intake.
- Passion fruit Oil is good to massage oil and can be used for the joints and bones.
How To Consume:
- Drink up a warm glass of Passion fruit leaves extract regularly.
- Have a body massage using Passion fruit oil frequently.
10. Improves Blood Circulation:
Passion fruit juice lowers cholesterol levels and improves blood circulation. The Passion fruit comprises of an amazing combination of Copper, Iron, and Potassium. While Copper and Iron are required for the production of Red blood cells (RBC’s), the potassium is required for blood thinning. So, there is an increase of RBC count in your blood. It also leads to the dilation of blood vessels resulting in the free flow of good blood in the body.
- Benefits of Passion fruit leaves extract include ensuring the smooth blood flow without fat deposits in the blood.
- Passion fruit does not cause a sudden surge in the blood sugar levels upon consumption, making it safe for diabetics too. Thus, Passion fruit becomes a good option for diabetic people too.
How To Consume:
- Boil some passion fruit leaves in some water, strain it and add a pinch of lemon or honey and have it.
11. Passion Fruit Benefits for Skin:
Passion fruit benefits skin by making it look young and supple.
- Passion fruit oil is extracted from the seeds of the fruit. The oil has a high number of antioxidants like Vitamin C and Vitamin A, and other minerals which give it the property of being anti-bacterial, anti-inflammatory and anti-itch.
- The antioxidants help in smoothening out the wrinkles on the skin and reducing the lines. Passion fruit oil benefits the skin thus by acting as an anti-ageing cream.
- The anti-bacterial properties of oil help in keeping the skin free from skin problems like acne. The fatty acids help in keeping the skin hydrated and moisturized.
How To Consume:
- Apply the Passion fruit oil on the skin regularly.
12. Passion Fruit Benefits for Hair:
Passion fruit benefits for hair include providing healthy hair and clearing all hair related problems.
- It is a rich source of antioxidants like Vitamin A, Vitamin C, Vitamin B2 and Vitamin 6 and also a number of minerals like copper and potassium. These nutrients altogether support the growth of healthy and lustrous hair.
- Hair problems are usually a result of nutritional deficiencies and can be battled with a good intake of nutritious food. This, in turn, supplies all the essential nutrients to the hair follicles through the circulatory system.
- Passion fruit oil can be used for application on the scalp to cure hair problems like itchy scalp and dandruff. It also hydrates the scalp and solves the problem of dry and damaged hair.
How To Consume:
- Massage your hair and scalp with Passion fruit oil weekly.
Passion Fruit Side Effects:
By and large, the Passion fruit is a perfectly safe fruit to be consumed by all.
- In very rare cases, people with a latex allergy have found to react similarly with an allergy to the passion fruit too. This could probably be because certain proteins found in latex are very similar to those found in the passion fruit.
- Passion fruit has a sedative property which could react adversely if taken along with other drugs. It is advisable to consult the doctor if you are on medication.
- Passion fruit juice is sometimes enjoyed when mixed with alcohol. This can reduce your reflex actions so please take caution.
- Passion fruit is not recommended to be taken with aspirin as it can increase the effect of the drug.
Although the consumption of Passion fruit could give rise to certain side effects in some people, the benefits of the fruit are notably much more in number. It is a superfruit with a multitude of benefits which is now reaching out all across the world. People across the globe are reaping its health benefits and designing new forms in which it can be consumed. Hence, it can be recommended to people of all ages to relish on this lip-smacking fruit without a doubt.