Passion Fruit: Amazing Benefits, Uses and Tasty Recipes

Let's tantalize your taste buds with the juicy details about passion fruit! This exotic fruit boasts a royal purple hue and packs a nutritious punch to make any diet feel like a tropical getaway. 

Nutritional Value of Passion Fruit

• Calories: 229
• Fat: 1.7g
• Sodium: 66.1mg
• Carbohydrates: 55.2g
• Fibre: 24.5g
• Sugars: 26.4g
• Protein: 5.2g
• Vitamin C: 70.8mg
• Vitamin A: 151mcg
• Iron: 3.8mg
• Magnesium: 68.4mg
• Potassium: 821mg

Carbohydrates comprise the vast bulk of passion fruit's calorie content—almost half of the entire 55 grams in a cup come from fibre. Passion fruit has 5.2 g of protein per cup. In this respect, it is unique among fruits in providing a sufficient amount of this macronutrient. [1]

Passion Fruits Benefits

The high levels of fibre and nutrients in passion fruit benefit health immensely.

High in Nutrients

This amazing fruit is a treasure trove of nutrients, including hefty doses of vitamin A, which keeps your skin glowing, your vision sharp, and your immune system on point. Plus, passion fruit is also chock-full of vitamin C, a powerful antioxidant that helps to protect your body from harmful free radicals.

Boosts Immune System

Passion fruit is a great source of vitamin C, an antioxidant that may neutralize harmful free radicals in the body. By increasing the body's capacity to absorb iron from plant-based meals, vitamin C strengthens the immune system and may enhance the body's ability to fight off infections.

Control Blood Pressure 

There are 821 mg of potassium in one cup of passion fruit. Potassium lowers blood pressure and increases the kidneys' ability to flush excess sodium out of the body. Vasodilation, or the widening and keeping pliability of arteries, is also improved by potassium.

Good for Weight Loss

The passion fruit is brimming with fibre, a well-known satiety booster that helps you feel fuller for longer. Plus, passion fruit is low in fat, which makes it the perfect addition to any weight loss diet. With its tangy and sweet flavour, passion fruit is a guilt-free treat that'll satisfy your cravings while helping you stay on track with your health goals. 

Skin Repair

There is no better place to get your daily dose of vitamin C than from passion fruit. You only need to drink one full cup to get practically all the vitamin C you need for the day. Collagen is a key structural protein in the skin, and vitamin C is a forerunner to this protein. The vitamin C in passion fruit may help repair damaged skin and speed up the healing of cuts and scrapes.

Rich in Antioxidant

Passion fruit is loaded with antioxidants, which work tirelessly to zap harmful free radicals in your body and keep your systems running smoothly. Antioxidants are a key player in boosting blood flow to your brain and nervous system, helping to keep your cognitive functions sharp and in tip-top shape. These wonder compounds also help reduce cellular stress and inflammation throughout your body and are major culprits in developing serious health conditions like heart disease and Alzheimer's disease.

Reduces Cancer Risk

Passion fruit is a true powerhouse when it comes to cancer prevention. One of the secrets behind passion fruit's brilliant colour is its rich antioxidant content, which includes beta-carotene and anthocyanins. These amazing compounds work to flush harmful free radicals in your body and reduce your risk of cancer. And with different coloured varieties of passion fruit available, each with its own unique antioxidant profile, the possibilities are endless.

Other Potential Uses of Passion Fruit

Check out some of the other incredible benefits that passion fruit has to offer:

• Asthma Control

A recent study found that patients who consumed this exotic fruit experienced impressive benefits, including improved lung capacity, meaning patients could breathe more easily and deeply. Patients reported experiencing fewer coughs, wheezes, and shortness of breath, indicating that passion fruit may be a powerful ally in the fight against asthma [2]

• Fight Anaemia

With its iron-rich profile, passion fruit can help reduce your risk of anaemia and keep your blood healthy and oxygenated

• Say Goodbye to Sleepless Nights

Passion fruit's natural sedative properties can help soothe your mind and promote healthy sleep

Passion fruit Uses

There are a variety of passion fruit uses. First, you can eat passion fruit fresh by cutting it in half with a sharp knife and scooping off the orange pulp and dark seeds. If you want to try something unique, try pureeing passion fruit for fruit smoothies or as a tasty addition to your baking. And if you're not a fan of the seeds, simply strain them with a strainer or cheesecloth when making juice.

Add passion fruit juice to an ice cream recipe for a truly indulgent treat, and enjoy the tangy, sweet flavour with every scoop. And if you're feeling crafty in the kitchen, try making your own passion fruit jam by boiling the pulp with lemon and sugar.

Side Effects

Some potential passion fruit side effects include:

• Due to the high quantity of dietary fibres in passion fruit, overeating might cause temporary gastrointestinal irritation
• Anyone with a sensitivity to allergens should exercise caution
• Passion fruit may trigger an allergic reaction in persons sensitive to latex since the same proteins found in latex are also found in passion fruit

If passion fruit causes any response, you should see a doctor immediately. As such, you may expect sound advice tailored to your specific problems from them.

Precautions of Passion fruit

With passion fruit, it's important to remember a few precautions. Here are the key takeaways:

• Moderation is key: Eating passion fruit in moderate amounts is perfectly fine
• Watch out for stomach issues: If you have any stomach disorders, it's best to avoid consuming passion fruit altogether
• Allergies can be a concern: Those prone to allergies should be cautious when eating passion fruit, as it could trigger an allergic reaction
• Always wash your fruit: Just like with any other fruit or veggie, it's highly recommended that you give your passion fruit a good wash before consuming it

Passion fruit Recipes

This tropical fruit can be used in various recipes, from sweet to savoury.

• Craving something sweet? Whip up a passion fruit cheesecake, smoothie, or a simple fruit platter that's sure to impress your guests
• Feeling thirsty? Making passion fruit juice is as easy as blending the fruit with some water and sugar
• Ice cream lovers can also get in on the passion fruit action by turning it into deliciously creamy ice cream or curd 
• And for those who prefer their desserts on the chocolatey side, try converting a chocolate cake into a passion fruit recipe

Types of Passion fruit

There are two types of Passion fruit- Purple and Yellow. Purple passion fruit has a darker colour and is more commonly found in the Americas, while Yellow passion fruit has a lighter shade and is mostly grown in Africa and Australia. Both types have a tangy and tropical taste.

Passion fruit adds flavour and pleasure to a bland health-first diet. However, since adverse effects are possible and sometimes fatal, it may be wise to visit a physician beforehand. You can consult a general physician at Bajaj Finserv Health through an online appointment and learn if passion fruit is safe and how much you can eat daily.