THE PASSION FRUIT
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THE PASSION FRUIT

The Benefits of Passion Fruit

The passion fruit, also known as grenadille, offers numerous health benefits, in addition to its recognized delicious taste.
It is the fruit of the climbing plant, Passiflora edulis, commonly known as passionflower.
Passion fruit comes in various colors, such as purple, yellow, green, and many others. The term ‘grenadille’ refers to its physical resemblance to a pomegranate.
Both the fruit and the plant itself possess several beneficial properties.

RICH IN VITAMINS

Passion fruit is rich in vitamin C (30 mg/100 g), which helps in boosting the immune system. Vitamin C is also known for its antioxidant properties, which can slow down cell aging and promote faster healing.

 

Passion fruit also contains beneficial amounts of vitamin A, which supports vision health, as well as various B vitamins.

IT STIMULATES THE DIGESTIVE SYSTEM

Passion fruit is easily digestible due to its significant fiber content. It helps facilitate digestion and regulate bowel movements.

IT LOWERS BLOOD PRESSURE

Passion fruit is known for its ability to lower blood pressure due to its high potassium content. This helps reduce the risk of stroke, making it recommended for individuals with hypertension.

IT FIGHTS FATIGUE AND PROMOTES SLEEP

Passion fruit is also recommended for fatigue or disturbed sleep. Its anti-inflammatory properties are said to reduce symptoms of asthma and clear the respiratory passages.

LOW IN CALORIES

Passion fruit has a reasonable calorie content, making it a suitable choice for a healthy diet.

This fruit is a source of powerful antioxidants that neutralize free radicals, which are responsible for damaging the body and can lead to diseases like cancer. Passion fruit helps protect against cardiovascular diseases by reducing levels of bad cholesterol.

ALL ABOUT PASSION FRUITS

  • Family: Passifloraceae
  • Origin: South America
  • Season: October to April
  • Color: Dark purple Flavor: Tangy

 

  • Excellent source of dietary fiber
  • Antioxidant power
  • Low in calories Good source of vitamin C and iron
  • Unique tangy flavor

The passion fruit has a unique nutritional profile. With 101 kcal per 100g, it is considered relatively high in calories compared to other fruits. However, this calorie content should be considered in relation to the small quantities typically consumed. The passion fruit contains just over 10% carbohydrates and nearly 7% dietary fiber, which is excellent.

Research has revealed that a supplement derived from passion fruit peel extract can help improve both systolic and diastolic blood pressure without any adverse effects. The administered supplement consisted of a blend of flavonoids, phenolic acids, and anthocyanins, which are active compounds found in passion fruit.

Another type of supplement, extracted from the peel of the passion fruit, would improve physical function and reduce pain and stiffness in patients with knee osteoarthritis. The reported beneficial effects are attributed to the antioxidant and anti-inflammatory properties of the passion fruit peel.

However, further studies on the effectiveness and safety of such a supplement will be necessary before any recommendations can be made.

Researchers have observed in vitro that a mixture of antioxidants from passion fruit juice could decrease the growth of cancer cells and increase the activity of an enzyme that promotes the destruction of these cells.

The passion fruit contains several types of antioxidants, compounds that help neutralize the body’s free radicals and thus prevent the onset of cardiovascular diseases, certain cancers, and various chronic diseases.

The main antioxidants in passion fruit are anthocyanins, particularly cyanidin. These compounds, which are pigments, give a pronounced color to foods. They are believed to have beneficial properties in cancer prevention, such as reducing tumor formation and inhibiting the growth of cancer cells. However, these properties have not been directly studied in humans.

The skin of the passion fruit and the layer of flesh just below it are said to contain a high amount of lycopene, an antioxidant from the carotenoid family. To obtain a good amount of lycopene, it is necessary to scrape the flesh with a spoon, reaching the skin. Unlike other carotenoids, lycopene does not have the ability to convert to vitamin A in the body.

However, its antioxidant action is believed to have beneficial effects on health, particularly in reducing the incidence of cardiovascular diseases and prostate cancer. Lycopene is better absorbed in the body when consumed with a source of fat, such as nuts or cheese. So far, the specific lycopene content of passion fruit has been relatively understudied. Tomatoes and tomato-based products are the main sources of lycopene in the diet.

The peel of the passion fruit, as well as its seeds, contain insoluble fiber. These fibers help prevent constipation by increasing stool volume. Overall, a diet rich in fiber is associated with a lower risk of colon cancer and helps satisfy appetite more quickly by providing a sensation of satiety.

Research has shown that adding passion fruit seeds to a cholesterol-rich diet improves several blood parameters (blood cholesterol, triglycerides) and certain intestinal functions in animals. However, further studies are needed to determine if passion fruit seeds have the same effects in humans.

The fruit should be fragrant and feel heavy in hand. Its skin should be wrinkled and yield slightly to pressure. Fruits with hard, smooth, and shiny skin, which give the impression of being very fresh, are actually immature, less flavorful, and rather acidic. Depending on the variety, the fruit can be purple or yellow.

The juice is usually mixed with juice from other fruits. Read the label carefully to ensure that it is 100% natural juice and not a beverage containing sugar and various artificial ingredients.

  • Refrigerator: If the fruit’s skin is not very wrinkled, let it ripen at room temperature, then place it in the refrigerator where it will keep for 1 week.

 

  • Freezer: Place the flesh in a freezer bag or freeze the whole fruit. You can also make a puree or juice and pour it into an ice cube tray.