Why Passion Fruit is Beneficial for You?

Passion fruit, a round or oval fruit that grows on a vine, offers several health benefits. It is high in fiber, has anti-inflammatory properties, and is packed with antioxidant-rich polyphenols.

Passion fruit belongs to the Passifloraceae family and is also known as:

• Parcha
• Granadilla
• Maracuyá
• Maracujá
• Lilikoi
• Buah susu
• Linmangkon
• Chum bap

The fruit is round or oval and measures around 1.5 to 3 inches (4 cm to 7.5 cm) in width. It has a smooth, waxy rind that may be dark purple, yellow, or orange in color.

When you cut a passion fruit open, you’ll see a layer of white pith and orange-colored pulpy juice. Each fruit contains as many as 250 small black seeds. The flavor of passion fruit is sweet, guava-like, and acidic.

There are two main types of passion fruit: purple passion fruit (Passiflora edulis) and yellow passion fruit (P. edulis flavicarpa). Yellow passion fruit generally has larger fruits than the purple variety. The pulp of the purple passion fruit is less acidic and more flavorful, and it also contains more juice.

Brazil is the largest passion fruit producer in the world, but the fruit is also cultivated in countries such as Australia, Indonesia, Colombia, Ecuador, and Peru.

Passion Fruit Nutrition

A one-cup (236 grams) serving of passion fruit contains:

Protein: 5 grams

Dietary fiber: 25 grams

Calcium: 28 milligrams

Magnesium: 68 milligrams

Potassium: 821 milligrams

Folate: 33 micrograms

Health Benefits of Passion Fruit

Although passion fruit has been utilized in folk and traditional medicine in South America, China, and India for various health conditions, scientific studies on its effects are limited. More research is necessary to uncover the full range of benefits associated with passion fruit consumption.

Rich in Plant Compounds

Passion fruit contains higher amounts of polyphenols compared to other fruits. Polyphenols are natural compounds found in many fruits and vegetables that possess antioxidant properties. These properties help protect the body against damage caused by free radicals, which are unstable molecules formed during normal body processes and exposure to pollutants like cigarette smoke.

Researchers have identified over 110 plant compounds in different parts of the passion fruit plant. The most abundant compounds are flavonoids and triterpenoids.

Passion fruit is particularly high in vitamin C, with a one-cup serving providing 71 milligrams. This is close to the recommended daily amount of vitamin C for adults, which ranges between 75 and 90 milligrams.

Experts recommend obtaining antioxidants from fruits and vegetables rather than relying on supplements, as excessive intake of certain supplements may elevate the risk of certain health conditions. For instance, smokers who consume too much beta carotene may be at a higher risk of developing lung cancer.

High in Fiber

Passion fruit seeds are rich in insoluble dietary fiber, which adds bulk to the stool and promotes regular bowel movements. Insoluble fiber also contributes to the growth and multiplication of gut bacteria.

A one-cup serving of passion fruit contains 25 grams of dietary fiber, which is more than what’s found in one cup of cooked black beans (15 grams) or fresh raspberries (8 grams).

It’s recommended to consume 25 to 35 grams of total dietary fiber per day, but most Americans only consume around 15 grams per day.

May Reduce Inflammation

Preliminary studies on passion fruit extract suggest that it may possess anti-inflammatory properties. A study on individuals with asthma found that those who took purple passion fruit peel extract experienced reduced coughing, wheezing, and shortness of breath.

Another study on knee osteoarthritis patients found that those who consumed passion fruit peel extract experienced less pain and stiffness, while those given a placebo reported worsened symptoms.

How to Incorporate Passion Fruit into Your Diet

Fresh or frozen passion fruit can be found in some supermarkets, Asian grocers, and online fruit farms. To determine if a passion fruit is ripe, keep it at room temperature. Ripe fruits will have wrinkled skin resembling prunes. If unripe, leave them at room temperature for 3 to 4 days.

Eat it Fresh, Seeds and All

Choose firm passion fruits with a purplish or yellow tinge. Wash the fruit thoroughly before cutting it in half. Scoop out the flesh and seeds, both of which are edible and provide a pleasant crunch.

Juice it

If you prefer not to consume the seeds, you can make passion fruit juice by pouring the pulp through a strainer or cheesecloth. Extract as much liquid as possible using the back of a spoon. The juice can be consumed as is, diluted, or combined with other juices like orange or pineapple. Mixing passion fruit juice with milk creates a refreshing passion fruit milkshake. The pulp can also be added to yogurt or smoothies for added sweetness.

Make a Syrup

Boiling down passion fruit juice can yield a flavorful syrup that can be used in various culinary applications, including candy, ice cream, cake filling, cocktails, meringue, and jelly.

Other Uses

You can make a cocktail using passion fruit pulp, kumquat syrup, tequila, Cointreau, and lemon juice. Additionally, passion fruit sorbet combined with passion fruit juice, sugar, and Campari offers a delightful way to end a meal.

Precautions and Allergies

While passion fruit is generally safe to consume, some individuals may experience allergic reactions. People with a latex allergy, as there is a connection between latex allergy and fruit allergy, including passion fruit allergy, should consult with their doctors before consuming passion fruit.

References:

Academy of Nutrition and Dietetics: "Easy Ways to Boost Fiber in Your Daily Diet."

Allergy: "Latex-fruit syndrome: frequency of cross-reacting IgE antibodies."

The Antonio Carluccio Foundation: "CAMPARI AND PASSION FRUIT SORBET."

Bastyr University: "Do We Really Need Insoluble Fiber?"

Colorado State University Kendall Reagan Nutrition Center: "The Dish on Antioxidants."

Consumer Reports: "Where to Buy Hard-to-Find Fruits and Vegetables."

Food Chemistry: "Evaluation of nutritional and antioxidant properties of the tropical fruits banana, litchi, mango, papaya, passion fruit and pineapple cultivated in Réunion French Island."

Frontiers in Pharmacology: "Passiflora edulis: An Insight Into Current Research on Phytochemistry and Pharmacology."

Harvard T.H. Chan School of Public Health: "Fiber."

Institute of Culinary Education: "Get to Know Exotic Fruits."

James Beard Foundation: "KUMQUAT AND PASSION FRUIT COCKTAIL"

Journal of Agriculture Food and Development: "Nutritive Values of Passion Fruit (Passiflora Species) Seeds and Its Role in Human Health."

Morton, J. Fruits of Warm Climates, J.F. Morton, 1987.

National Institutes of Health: "Vitamin C."

Nutrition Research: "Oral administration of the purple passion fruit peel extract reduces wheeze and cough and improves shortness of breath in adults with asthma."

Nutrition Research: "Oral intake of purple passion fruit peel extract reduces pain and stiffness and improves physical function in adult patients with knee osteoarthritis."

University of California Agriculture and Natural Resources: "Passion Fruit."

University of Hawaii at Manoa: "Passionfruit."

USDA FoodData Central: "Passion fruit, raw."

USDA FoodData Central: "Passion fruit, raw."