What is the benefit of Passion Fruit ?

Passion fruit is an exotic purple fruit that can be a healthful addition to a balanced diet. Passion fruit may offer numerous health benefits as it contains high levels of key vitamins and minerals and is rich in antioxidants.

Passion fruit is a flowering tropical vine known as Passiflora that grows in warm climates such as South America, Australia, South Africa, and India. Passiflora edulis is a common passion fruit species, but there are different species.

Passion fruit is sweet but can also be quite tart. Its taste is usually described as citrusy with hints of melon. Inside a hard rind, it contains a soft pulp and many seeds. People can eat the seeds and pulp, juice them, or add them to other juices.

Passion fruit has recently gained much attention because it is a source of powerful antioxidants and may also have other health benefits.

This article looks at passion fruit’s nutritional profile and possible health benefits.

1. Provides key nutrients

Passion fruit is a beneficial fruit with a healthful nutrition profile. It contains high levels of vitamin A, which is important for skin, vision, and the immune system, and vitamin C, an important antioxidant.

One fruit without the refuse contains the following nutrients in milligrams (mg), international units (IU), or grams (g):

• 11.5 mcg RAE of vitamin A
• 63 mg of potassium
• 5 mg of magnesium
• 5.4 mg of vitamin C
• 2 mg of calcium
• 0.29 mg of iron
• 1.9 g of fiber

Passion fruit also contains phosphorus, niacin, and vitamin B6, all of which a healthy body needs.

2. Rich in antioxidants

Passion fruit is rich in antioxidants, which are compounds that help neutralize harmful free radicals in the body.

Antioxidants play a vital role in keeping the body’s systems healthy. Scientists know that antioxidants improve blood flow, specifically to the brain and nervous system.

They also reduce cellular stress and reduce inflammation in the body, both of which have links to diseases, such as heart disease and Alzheimer’s disease.

3. Good source of fiber

Passion fruit pulp contains a lot of dietary fiber, a crucial component of every diet. Fiber helps regulate the digestive system and keep the gut healthy, preventing constipation and bowel disorders.

According to the American Heart Association, fiber also reduces cholesterol and boosts heart health.

Most Americans do not get enough dietary fiber. According to the U.S. Department of Agriculture (USDA)’s most recent dietary guidelines, the recommended intake is 34 g for men ages 19 to 30 and 28 g for women ages 19 to 30.

Due to its fiber content, eating passion fruit regularly may help prevent constipation and improve digestion and overall health.

4. Low glycemic index

Passion fruit is a tropical fruit that has a low glycemic index (GI) value. This means that it does not cause a steep increase in blood sugar after eating it, making it a good option for people with diabetes.

While most fruits have a low GI, some have a medium or high GI, such as pineapple, watermelon, and cantaloupe.

5. Improve insulin sensitivity

Some research suggests that a compound found in passion fruit seeds could improve a person’s insulin sensitivity. Improving insulin sensitivity can help reduce the risk of many diseases, including diabetes.

A small-scale 2017 study on humans found that a substance called piceatannol could improve metabolism, following animal studies that had found the same.

The researchers found that overweight men who took 20 mg of piceatannol each day for 8 weeks had improved metabolic health, including insulin sensitivity, compared with those who took a placebo.

6. Boosts the immune system

Passion fruit is rich in vitamin C, an antioxidant that helps protect the body from damage caused by free radicals.

Vitamin C boosts the immune system by helping the body absorb more iron from plant-based foods and may improve the body’s ability to fight off infections in the body.

7. Supports heart health

Passion fruit contains heart-healthy potassium and is also low in sodium.

When eaten with the seeds, passion fruit contains a lot of fiber, which can help remove excess cholesterol from the inside of blood vessels. A high fiber diet can reduce a person’s risk of heart disease.

In addition, eating passion fruit may help improve a person’s blood pressure. Diets low in sodium and rich in potassium help to decrease blood pressure.

8. Reduce anxiety

Passion fruit contains magnesium, an important mineral that scientists have linked with decreased stress and anxiety.

A systematic review from 2017 suggests that magnesium can help people manage their anxiety levels. However, the authors say that there is low quality of evidence, so researchers need to do further studies.

Moreover, passionfruit only contains 5 mg of magnesium, which is just 1.1% of the recommended daily consumption of the mineral.

How to eat passion fruit

To eat a passion fruit raw, cut it in half and use a spoon to remove the pulp from the rind. The rind is not edible. People can eat both the seeds and the pulp or just the pulp.

A person can remove the seeds by pressing the pulp through a strainer or cheesecloth and use the juice in a variety of ways, such as:

• mixing with water and sugar to make a drink
• adding the juice to other fruit juices, such as orange or pineapple
• adding the juice to yogurt with other fruit
• boiling it into a syrup that a person can make into many other things, such as sauces or desserts
• making it into a jelly or jam
• making it into a soft drink or wine

Passion fruit does not respond well to heat preservation and canning, but a person can do it by combining it with other fruits that respond better to this method. People can freeze it for later use.

Reference: www.medicalnewstoday.com/articles

• 
  What is the benefit of Passion Fruit ?
• 
  BIGHIT Shares Update On TXT’s Huening Kai’s Health After He Leaves Concert Mid-Performance
• 
  What to Eat and Drink When You Have a Sore Throat
• 
  Liam Payne: Boy band star who had the X factor
• 
  Which Herbs Can Help Reduce Inflammation?
• 
  Eczema in Asian Skin: What You Need to Know