Nutrition And Healthy Benefits Of Passion Fruit 

Passion fruit, scientifically known as Passiflora edulis or Passiflora flavicarpa, depending on its colour, is a plant in the passionflower family. In this plant family of 500 species, passion fruit is known for its historic medicinal properties. 

This exotic fruit grows in tropical and subtropical regions such as South America, South Africa, Florida and the Caribbean. Passion fruits are usually purple or yellow in colour, with a tough outer skin and an inner pulp filled with seeds. The seeds and pulp are edible and contain many essential nutrients that support many aspects of health, including antioxidants, fibre, vitamins and minerals. 

Rich in nutrients:

Passion fruit is rich in nutrients that support overall health and well-being. Rich in vitamin A and vitamin C, which support skin, eyes and immune system.  It also contains small amounts of potassium and magnesium, which play a role in heart and muscle function. Passion fruit is also low in calories, making it a convenient way to increase nutrient intake without increasing your caloric needs. 

Strengthens the Immune System:

Passion fruit contains high levels of nutrients and including it in a balanced diet helps maintain a resilient immune system and reduces the risk of infection and disease. It can be reduced. can be reduced. It is rich in vitamin C, a powerful antioxidant that boosts the immune system. A small piece of fruit contains about 10% of the Daily Value (DV) of vitamin C.

Vitamin C, along with other antioxidants, fights free radicals in the body and helps fight oxidative stress and inflammation. It plays a role in white blood cell production, tissue formation, and wound healing. 

Passion fruit contains beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for maintaining healthy skin and mucous membranes that protect the body from harmful pathogens. 

Beneficial for heart health:

Passion fruit has been found beneficial for heart health. It is rich in dietary fibre and helps control cholesterol levels. Soluble fibre in the form of pectin binds cholesterol in the digestive tract and prevents it from being absorbed by the body. Reduces low density lipoprotein (LDL) or bad cholesterol in the body. 

Additionally, one unpeeled passion fruit contains about 63 milligrams (mg) of potassium. Potassium plays a role in blood pressure regulation and may benefit heart health. However, one passion fruit provides only 2 milligrams (mg) of potassium. The average healthy adult needs 2,600 to 3,400 milligrams of potassium daily. 

Improves insulin sensitivity:

Passion fruit contains a phytochemical called pisantanol, which has been linked to several purported health benefits in animals. However, a recent study in human participants showed that pectinol supplementation could improve metabolic health markers in selected populations.

The study required people to take 20 mg of pisatenol daily and found that it improved insulin sensitivity in overweight men. This suggests that piceatannol, which is abundant in passion fruit seeds, may help increase blood sugar utilisation in overweight men. Effectively. 

Helps gut health:

Passion fruit is an excellent source of fibre and has many benefits for the gut microbiome. Research continues to emphasise the role of the gut in overall health, showing that microbiome disruption can lead to inflammation and chronic health concerns. Fibre-rich and nutritious foods help maintain gut health and nourish the good bacteria in your digestive system. 

Adults need about 25 to 30 grams (g) of dietary fibre per day, but many people don’t meet their needs. Adequate fibre intake helps with regular bowel movements, healthy cholesterol levels and blood sugar control. One passion fruit has about 2 grams of fibre, but only 18 calories, so you can get maximum fibre without adding too many calories. 

Supports skin health:

Passion fruit may also be beneficial for skin health, as research has found that pizantol has several positive effects on the skin. For example, a recent study found that supplementing with passion fruit extract improved skin hydration and reduced fatigue. 

Passion fruit is rich in antioxidants like vitamin C, which is good for your skin. Antioxidants help fight free radicals that contribute to the symptoms of ageing and oxidative stress, an imbalance that can lead to cell damage and disease. Additionally, the Vitamin A content supports skin regeneration and maintains clear skin.

Passion Fruit Nutrition Passion fruit is a highly nutritious food. However, as a small fruit, it contains small amounts of vitamins and minerals, making it suitable for many therapeutic diets. Passion fruit contains no more than 10 of the recommended daily amounts of nutrients. Purple Passion Fruits 

Contains: 5 grams 

Calories: 17.5 grams 

Protein: 0.4 grams 

Carbohydrates: 4.2 grams 

Fat: 0.12 grams 

Fibre: 1.9 grams 

Sodium: 5 mg 

Vitamin C: 5.4 mg 

Potassium: 62.6 mg 

Magnesium: 5 mcg ( mcg) 

Although this nutrient does not contribute significantly to the recommended daily intake, eating passion fruit helps you get a balanced diet. Additionally, passion fruit is low in calories, so you can increase your nutrient intake without reducing your total calorie intake.

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