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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
- 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
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
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 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
Try Passion Fruit Today
Here at Saber Healthcare, we prioritize our residents and offer services to help them meet their nutritional goals. Our dietary teams work hard to develop and create menus that are not only delicious, but also meet residents’ daily needs.
Saber Healthcare is an organization that provides services to more than 115 buildings across the states of Ohio, Pennsylvania, Virginia, North Carolina, Indiana, Delaware, and Florida. To learn more about our company and services, click here.
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.
- Bonvissuto, Danny. “Passion Fruit.” WebMD, webmd.com. August 10th, 2020. Accessed September 12th, 2022. https://www.webmd.com/food-recipes/passion-fruit-health-benefits.
- Smith, Lauren. “12 Proven Health Benefits Of Passion Fruit + Nutrition Facts.”IncNut Stylecraze Private Limited, stylecraze.com. May 26th, 2022. Accessed September 12th, 2022. https://www.stylecraze.com/articles/benefits-of-passion-fruit-for-skin-hair-and-health/.
- “5 Scientifically Proven Benefits of Vitamin C.” Saber Healthcare Group, saberhealth.com. September 4th, 2020. Accessed September 13th, 2022. https://www.saberhealth.com/news/blog/5-vitamin-c-benefits.
- “Magnesium: What Is It and Why Do You Need It?” Saber Healthcare Group, saberhealth.com. February 28th, 2022. Accessed September 13th, 2022. https://www.saberhealth.com/news/blog/magnesium-health-benefits.
- “Calcium and calcium supplements: Achieving the right balance.” Mayo Foundation for Medical Education and Research, Mayo Clinic. Accessed September 13th, 2022. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097#:~:text=The%20benefits%20of%20calcium,diabetes%20and%20high%20blood%20pressure.
- “Iron.” The President and Fellows of Harvard College, Harvard T.H. Chan School of Public Health. Accessed September 13th, 2022. https://www.hsph.harvard.edu/nutritionsource/iron/#:~:text=Iron%20is%20a%20major%20component,oxygen%2C%20which%20leads%20to%20fatigue.
- “Phosphorus.” Icahn School of Medicine at Mount Sinai, mountsinai.org. Accessed September 13th, 2022. https://www.mountsinai.org/health-library/supplement/phosphorus#:~:text=Phosphorus%20is%20needed%20for%20the,iodine%2C%20magnesium%2C%20and%20zinc.
- “Folate (folic acid).” Mayo Foundation for Medical Education and Research, Mayo Clinic. Accessed September 13th, 2022. https://www.mayoclinic.org/drugs-supplements-folate/art-20364625.
- West, Helen. “Passion Fruit 101 – Everything You Need to Know.” Healthline Media, healthline.com. June 25th, 2019. Accessed September 12th, 2022. https://www.healthline.com/nutrition/passion-fruit.
- Galan, Nicole. “What are the health benefits of passion fruit?” Healthline Media, Medical News Today. July 11th, 2022. Accessed September 12th, 2022. https://www.medicalnewstoday.com/articles/324383.
- “Whole Grains, Refined Grains, and Dietary Fiber.” American Heart Association, heart.org. Accessed September 12th, 2022. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber.
- “15 Astonishing Benefits of Passion Fruit That Will Stir Your Curiosity.” Conserve Energy Future, conserve-energy-future.com. Accessed September 12th, 2022. https://www.conserve-energy-future.com/benefits-passion-fruit.php.
- “The Low-Sodium Diet for Heart Failure.” Cleveland Clinic, Health Essentials. May 24th, 2022. Accessed September 13th, 2022. https://health.clevelandclinic.org/heart-failure-diet-low-sodium/.