The health benefits of passion fruit are no longer a secret. It’s a storehouse full of nutrients that are great for anyone to consume. Passion fruit is known everywhere as a simple fruit with a sweet and sour taste and as a great coolant. This fruit can cool the heat in the dam provides coolness for those of you who consume it.
Passion fruit that is ripe perfectly will give a sweet and extraordinary taste. While those that are not yet fully ripe, sometimes sour, sometimes mixed with sweet and sour.
Ok, on this occasion, we will review the facts about passion fruit and the health benefits offered by passion fruit. But beforehand, let’s get to know more about passion fruit.
What is Passion Fruit?
Passiflora is another name for passion fruit. Passion fruit is a fruit that grows on the passion fruit plant which has a characteristic that is vines. This plant grows in tropical areas with warm and slightly cold climates. The flesh is soft, cold, with lots of grains covered with juicy flesh. This fruit has a hard and crunchy skin that can be cracked or torn while enjoying passion fruit.
Enjoying passion fruit can be in many ways, because of the amazing health benefits of passion fruit, you can add it in many drinks. Add in juices or shakes or in smoothies. However, we prefer to eat them chilled or after a short period of storage in the refrigerator.
Passion fruit comes in many varieties of different sizes and shapes. The most widely available are purple and golden yellow. Passiflora flavicarpa is round or oval in shape with a rather large size and golden yellow skin. Golden yellow passion fruit originates from Asia and the Australian region. While purple passion fruit is a fruit that comes from South America. It is a tropical plant but several variants can grow in sub-tropical areas as well. So, passion fruit plants can be found in almost all corners of the world.
Passion fruit is also known to have health benefits because it is popular with several antioxidants in it. Ok, here we will see the nutritional profile of passion fruit so that it is very good for health.
Nutritional Value of Passion Fruit
Here are the nutritional facts of passion fruit with a size of 100 grams. So for the size of 100 grams or 1 ounce, passion fruit already provides the following nutrients:
- Calories – 97
- Total fat – 0.7 grams
- carbohydrate – 23 grams
- Protein – 2.2 grams
- Calcium- 2 milligrams
- Fiber 10.4 grams
- Vitamin C – 5.4 milligrams
- Iron – 1.6 milligrams
Health Benefits of Passion Fruit
After we know the nutrition facts of passion fruit, now we will see what are the health benefits of passion fruit, based on its nutrition.
Also see: Health Benefits of Palmyra Fruit
1. Key nutrients
First, passion fruit is a storehouse of nutrients so that its health benefits are not in doubt. Consuming passion fruit every day is also very good, but don’t overdo it. Passion fruit is rich in vitamin A, making it a fruit to strengthen immunity, good for eyesight, and skin. Passion fruit is also rich in vitamin C and it also acts as an antioxidant.
These nutrients meet the daily intake that the body needs. Passion fruit contains phosphorus, potassium, iron, fiber and niacin. So, these are foods that are rich in minerals and essential vitamins. Vitamins are needed by the body to function properly normally.
2. As a source of antioxidants
Passion fruit is a high source of antioxidants. The health benefits of antioxidants are eliminating and getting rid of free radicals in the body so that the body’s cells remain healthy and free from disease. In addition, antioxidants are also needed so that the body has a good level of immunity.
Experts say that antioxidants are important for maintaining good and smooth blood flow. Especially in the nervous system of the brain and ward off harmful toxins in the blood.
The benefits of antioxidants also reduce inflammation, and prevent stress. Anti-inflammatory and anti-stress are two things that are quite important in preventing dangerous diseases such as heart disease, Alzheimers and cancer.
3. Passion fruit is low on the glycemic index
Fruits with a low glycemic index are good for blood health. The meaning of low glycemic index is related to the fruit quickly or slowly produces glucose when consumed. Passion fruit is a fruit with a low glycemic index, meaning that consuming it will not produce glucose quickly so that blood sugar does not spike.
This is great for diabetics. They can consume passion fruit as a source of energy, antioxidants and others.
4. Passion fruit as a source of fiber
Passion fruit is good enough for consumption to prevent digestive problems. Consuming fiber-rich fruit is highly recommended so that our digestion can function properly and maximum absorption of nutrients from various food sources.
In addition, passion fruit is known for its anti-constipation, the high fiber keeps the large intestine moving normally so that any waste will be immediately disposed of as feces.
They say that fiber is not only good for digestion, but also good for heart health. How can? Fiber-rich fruit will lower bad cholesterol, making it good for heart health. When bad cholesterol decreases, the consequence is increased HDL. It can absorb LDL (Bad cholesterol) into the liver and remove it from the bloodstream.
How much fiber should you consume?
For men under 30 years of age, the size of fiber that must be eaten every day is 33.6 grams. Meanwhile, for women under 30 years, the recommended daily fiber intake is 28 grams.
100 grams of passion fruit contains 10.4 grams of fiber. So, consuming passion fruit can cover most of the fiber that the body needs.
5. Passion fruit can increase insulin sensitivity
Based on research and research, it was found that the compound “piceatannol” present in passion fruit seeds can increase insulin sensitivity. This is good enough for preventing diabetes and reducing blood sugar.
Besides being good for diabetics, passion fruit can also reduce the risk of heart disease, neurological disease, and other diseases that affect important things such as the brain.
6. Passion fruit is good for heart health
Passion fruit is a fruit rich in potassium, this is a mineral that is needed for heart health. Potassium from various sources is good for a healthy heart, and is good for normalizing blood pressure.
The high cholesterol in the blood vessels can also be reduced by consuming fiber-rich foods. Consequently, blood will flow smoothly from the heart to all parts of the body. Apart from being rich in fiber, sodium in this fruit is very low, this adds to the plus that passion fruit is good enough for the heart.
7. Increase immunity
Talking about immunity, the first thing that comes to mind is vitamin C. Vitamin C is an antioxidant in passion fruit that is useful for removing toxins from the body. This fruit is quite high in vitamin C.
The antioxidants from vitamin C will fight every free radical in the body so that the body is always strong and healthy. A healthy body will be strong in defending itself from external forces and good at healing. So, consuming fruit rich in vitamin C is highly recommended for endurance.
Vitamin C also functions so that the body can absorb iron optimally. So, it is highly recommended that you consume passion fruit once a week.
8. Passion fruit relieves stress and anxiety
Another health benefit of consuming passion fruit is reducing stress and anxiety. Passion fruit is rich in magnesium which acts to nourish brain cells. Anyone who eats passion fruit will avoid anxiety and stress. Also, this fruit can give you a good mood so that it keeps you healthy and happy.
Health experts say that magnesium can provide management of stress and anxiety levels. So, this fruit is good for mental and mental health.
The Best Way to Consume Passion Fruit
If you want to get the health benefits of passion fruit, then consume this fruit raw or when it is still fresh or has not been processed into various food.
Another way to consume passion fruit is to add passion fruit puree to smoothies, salads, sauces, oatmeal, or add it to desserts.