Health Benefits of Passion Fruit

Passion fruit is an exotic, tropical fruit that bursts with a unique sweet and tangy flavor. Passion fruit is used in many different food and drink recipes.

Passion fruit comes from a flowering tropical vine that grows in warm climates including South America, Australia, South Africa, Hawaii, and India. The fruit is small and round with a purple (but sometimes yellow) hard rind. When you cut into passion fruit, it’s filled with seeds and a soft pulp.¹

Passion fruit is packed with nutrients and antioxidants that are essential when it comes to your body’s functioning. Here are some of the health benefits of passion fruit.

Passion fruit has essential nutrients

Passion fruit is a good source of many different vitamins and minerals that are essential to the body for functioning. Some of the nutrients found in passion fruit include²:

Vitamin A. Vitamin A plays a role in keeping your skin, eyes, and bones healthy.
Vitamin C. Vitamin C boosts your immune system, prevents iron deficiency, and helps produce collagen.³
Magnesium. Magnesium aids in brain function, bone health, blood sugar level maintenance, and sleep.⁴
Potassium. Potassium relaxes blood vessels, increases blood flow, and aids in a healthy heart.
Calcium. Calcium supports healthy bones, nerves, and muscles.⁵
Iron. Iron is needed to make red bloods cells, which carry oxygen throughout your body.⁶
Phosphorus. Phosphorus is necessary for the growth and repair of all tissues and cells in the body.⁷
Folate. Folate is needed for cell growth and functioning.⁸

Passion fruit is rich in antioxidants

Passion fruit is a great source of antioxidants, which help protect your body from free radicals. Free radicals are unstable molecules that can damage your cells and causes illnesses such as Alzheimer’s disease or cancer. Antioxidants also help reduce inflammation and stress in the body, which decreases your risk of diseases such as heart disease and Alzheimer’s.

One antioxidant that passion fruit is particularly rich in is polyphenols. Polyphenols act as an anti-inflammatory and can reduce your risk of inflammation and diseases. Passion fruit has been found to have more polyphenols than other tropical fruits including banana, mango, and pineapple.⁹

Carotene, another antioxidant found in passion fruit, boots skin health, improves skin complexion, and delays the aging of skin.²

Passion fruit contains fiber

Passion fruit pulp is a good source of fiber. Fiber is essential to your body because it helps regulate the digestive system and keeps the gut healthy.¹⁰

Fiber reduces cholesterol levels and boosts heart health by removing excess cholesterol from the blood. Individuals with diets high in fiber have a reduced risk of illnesses, including heart disease and diabetes.¹¹

Passion fruit can boost immunity

Passion fruit is rich in many antioxidants, including vitamin C. Vitamin C is necessary for the development and repair of all tissues in the body.¹⁰

Vitamin C enhances white blood cell activity to build resistance against cold and flu infections. Vitamin C also helps the body absorb more iron, which can boost immunity and improve the body’s ability to fight infection. ¹²

Passion fruit helps maintain blood sugar

Passion fruit has a low glycemic index (GI) value at 30, meaning the sugar in passion fruit is absorbed slowly into the blood.¹²

A low glycemic index means there’s no steep increase in blood sugar after eating passion fruit. This makes passion fruit a great option for diabetics to snack on because they will be able to maintain their glucose levels.

Passion fruit supports heart health

Passion fruit is loaded with potassium, which helps regulate blood pressure levels. Potassium works by relaxing the blood vessels to help increase blood flow.²

Passion fruit is also low in sodium, which is beneficial to the heart because a low sodium diet helps to control blood volume and blood pressure. Too much sodium can lead to fluid retention and cause the heart to work harder.¹³

Fiber also helps promote a healthy heart because it helps remove excess cholesterol from the blood vessels, reducing the risk of heart disease.

Ways to Add Passion Fruit to Your Diet

Passion fruit is typically grown throughout the year in tropical regions and in warmer climates throughout the United States. This fruit can often be found in many food stores. If it’s not located in the fresh produce at your local grocery store, check a farmers’ market, organic market, or the frozen section.

Here are some ways you can enjoy passion fruit in your diet.

Make homemade juice with passion fruit
Make a smoothie or smoothie bowl with passion fruit
Make a drink with passion fruit
Add passion fruit to your yogurt
Make a syrup or jam with passion fruit
Make overnight oats with passion fruit

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

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