Health Benefits Passion Fruit
Passion fruit is the name of delicious fruit. A name that can be very intriguing for many people: Considering the name, you might think that eating this fruit would arouse the passion, that it would be a pleasure. Have you tried that before? Probably it has had no effect at all, because the name passion fruit has nothing to do with libido.
But where does that name come from?
The name passion fruit was coined by South American Catholic missionaries. They believed that the blossom was a reminder of the passion for Christ. For them the corona symbolized a crown of thorns, the leaves stood for the apostles, and the stamens were associated with the wounds of Christ. (source)
But in addition to this beautiful story about naming, passion fruit also has enormous benefits for your body. No, not your libido, but other health benefits.
First, let’s summarize some facts:
- Passion fruit has grown in popularity in recent years. The juice has a pleasant aroma and a rich taste and is delicious when mixed with the juice of other fruits such as mango, pineapple, peach and orange.
- Passion fruit has been discovered in South America. Originally that was the only place where they grew. But now this fruit is grown in tropical and sub-tropical climates all over the world.
- There are many different types of passion plants. The Amazon is home to no fewer than 200 types of passion plants.
Passion fruit grows on a plant that looks like a vine. They can grow up to 6 meters in 1 year. But however beautiful this may seem, it is short-lived. Passion plants do not live longer than 7 years.
- There are many different types of passion fruit. They are usually purple or yellowish in color. The purple variants are often smaller in size, but juicier and tastier. However, the yellow variants are more popular and are produced in larger quantities.
- There are many culinary uses for passion fruit. Consider adding an extra flavor dimension to sauces and dressings, to jams and jellies, smoothies, cocktails, ice cream, and other goodies.
- If you buy passion fruit, look for a fruit that feels heavy for the size. This indicates that juiciness. In addition, they must, of course, be ripe. Incidentally, don’t be put off by their wrinkled skin. In my opinion, these are often of better quality.
- The passion fruit can be kept for a few days at room temperature. They must be eaten in the refrigerator within a week. If you only want to eat the passion fruit much later, it is best to freeze them.
9 Notable Health Benefits of Passion Fruit
Since time immemorial passion fruit has been seen as the wonder fruit which has a very positive influence on your immunity system. Passion fruits are real bombs when it comes to Vitamin C. With eating a fruit, it is already very close to your Daily Recommended Quantity (DAH). In addition, with daily consumption, the passion fruit ensures that you will be free from minor disorders such as cough, cold, flu, and other nasty ailments.
The unusually high vitamin C content in this fruit is also a great help in the fight against cancer and heart disease.
1) Prevents Cancer
As mentioned before, passion fruit can positively influence cancer prevention. Apart from the presence of a lot of vitamin C, which is a very powerful antioxidant, this delicious fruit also has the capacity to clear up carcinogen. Carcinogen is at the basis of the development of cellular damage that can cause cancer to develop.
The antioxidants in the passion fruit are able to support the healthy development of cells, and in addition, they help repair damaged cells. (source)
Passion fruits also contain vitamin A, phenolic compounds and flavonoids. These are a great help in reducing the risk of cancer, and in particular lung cancer and oral cancer.
2) Good For Your Eyes
The vitamin A in the passion fruit is a great help to the health of your eyes (source). It makes your face clearer and protects you against age-related conditions such as cataract, macular degeneration, blindness, and much more.
As we grow older, our eyes deteriorate. That is a fact and we cannot do anything about it. But by taking enough vitamin A, we can postpone this process for as long as possible and prevent various problems in the future.
By eating passion fruit regularly, your eyes will stay clearer and you can prevent various eye disorders.
3) Your Hair Also Benefits
The health of your hair largely depends on the transport of oxygen and essential vitamins from the bloodstream to the hair. And it is a fact that healthy hair is associated with a healthy body. Problems with your hair is often the result of a chronic lack of nutrients and/or long-term illness.
As mentioned earlier, passion fruit contains large amounts of vitamin A, vitamin C, and important minerals such as copper and potassium. All these substances support the health of your hair.
Vitamin C, in particular, is important because it helps to make collagen, important building material for your hair. Without enough Collagen your hair will split and break.
4) Nutrition For Your Skin
As mentioned before: Passion fruit is completely full of antioxidants. In particular, Vitamin C and Vitamin A are abundantly present, and these are precisely the vitamins that your skin needs.
Vitamin A ensures that the cell membranes are (and remain) healthy and function optimally. (source) Vitamin C is responsible for the production of Collagen, which is extremely important to protect skin cells against the effects of aging. Vitamin C also ensures that the collagen level in the body remains in balance so that the skin automatically looks younger. (source) Collagen is responsible for the structure and firmness of the skin. Eating passion fruit will not only improve your physical appearance through younger skin, but it will also restore your skin from within and keep it healthy. Also, eating passion fruit contributes to protection against pollution and harmful UV radiation.
5) Regulation Of Your Digestion
Passion fruits are also very popular due to their high fiber content. Fiber plays a very important role in our overall health. Take your digestion, for example. It is important to eat fiber-rich food, as this ensures good digestion and regular, smooth bowel movements. (source)
This is because fibers act as a laxative that ensures that food intake is moved accordingly in the digestive process. With the presence of fibers, the digestive tract is released quickly and completely for ultimately a fast bowel movement. When the digestive process works optimally, digestive problems are avoided in the future. Consider the possibility of constipation. A healthy digestive system also prevents heart disease, gastrointestinal problems, and colon cancer.
6) Improvement Of Your Insulin Sensitivity
Most people think that eating certain fruits will cause blood sugar levels to rise quickly. That is the fruit with a high Glycemic Index. Fortunately, there is fruit with a low Glycemic Index. The passion fruit is one of them. This makes it a great addition for people with diabetes.
Prosperity diseases, such as obesity and metabolic syndrome, can lead to many complications, including hypertension, diabetes, and cardiovascular disease. They also speed up the aging processes. Only a suitable diet can help to regulate all this in order to be able to control further problems in the future.
In order to adjust the diet, it will be necessary, among other things, to limit the intake of calories. This will prevent hyperglycemia, which will improve insulin resistance. This often requires a long-term “trial and error” of food choices and portion size. A nice goal, but very difficult for many people to follow. It is for that reason that alternative foods, such as passion fruit, are being further investigated to be able to contribute to reducing obesity and insulin resistance.
During the research, a certain compound in the passion fruit received a lot of attention: Piceatannol, an analogue of Resveratrol. The latter is a polyphenol that has been clearly shown to lower blood sugar levels and increase endurance.
The aforementioned Piceatannol, which is found in passion fruit, was identified in a study as a substance that can improve your metabolism. According to the researchers, 39 men and women, half of whom were overweight, received 20 mg every day for 8 weeks. Piceatannol administered.
By predetermining the blood pressure, heart rate, inflammatory values, lipids, oxidative stress, and the mental condition of the subjects, the researchers discovered that especially overweight men could benefit from the administered Piceatannol. The final conclusion was that Piceatannol as a supplement can improve metabolic health, including insulin sensitivity. (source)
Of course, you can’t live on only passion fruit, but a good balance in a correct diet, of which passion fruit can be a part, is a very important step towards a healthy body.
7) Lowers Blood Pressure
Passion fruit is also a very good source of potassium. It contains a significant amount of potassium that, when eating 1 serving, can provide up to 25% of your daily requirement. Potassium is a very essential mineral that is indispensable for many processes in the body. (source) Due to the high potassium content in the passion fruit, this can restore high blood pressure. Potassium works as so-called vasodilatation that keeps the veins and blood vessels relaxed. With sufficient potassium, the blood can flow through the veins unhindered. Because if there is tension on the blood vessels, it is very likely that the blood pressure rises. Needless to say, it is important to keep blood pressure in the balance because this can eventually lead to heart problems.
8) Strengthens Your Bones
Passion fruit also contains magnesium, copper, iron, and phosphorus. These are all important for the health and quality of our bones. These minerals increase the density of the bones, making them naturally stronger and less susceptible to fractures, for example. Regular eating passion fruit will, therefore, help to fight the fragility of your bones, because the vitamins and minerals contained in the passion fruit maintain healthy bone cells and accelerate the possible recovery of the bones. (source)
9) Sleep Better
The passion fruit also contains Alkaloids, which have a calming effect. And this calming effect will make it easier for you to fall asleep. (source) But that is not the only thing. The calming effect can also help in the treatment of anxiety and depression. (source) If you keep having trouble falling asleep, drinking a glass of passion fruit juice at the start of the day and at the end of the day will be a big help.
How Can You Eat Passion Fruit?
Passion fruit can be prepared and eaten in various ways. But the most common method is as follows:
Cut the fruit in two halves. Scoop out the flesh with a spoon. You can just eat this flesh to take advantage of the many good nutrients
Note: If you only drink the juice, you do not benefit from the fibers, so it is by definition less healthy. Ok, still healthy, but by leaving out the fibers a little less healthy.
Many people prefer to process the flesh in, for example, a salad. The combination of sweet and sour gives the taste of the salad an extra dimension.
You can also use the flesh when preparing ice cream, desserts, and even when preparing a delicious, homemade, pizza.
You can also use the juice when preparing a homemade syrup.
Personally, I like it in a smoothy and with my mix fruit and yogurt!
Enough ideas to process this delicious flesh into all kinds of homemade products. Let your imagination run free and dare to experiment!
How does the passion fruit grow?
The passion fruit plant is grown like a vine. More than 500 varieties of this plant have been discovered and their appearance differs in color, shape, taste and nutritional value. The passion fruit that you know from the greengrocer is therefore only one of them. (source)
The most common types of passion fruit are yellow or dark purple in color. The fruit contains light orange-colored, juicy and meaty lobes. Within each lobe, you can find a black or brown colored seed. The yellow-colored passion fruit is larger in size than the purple-colored fruits. Purple-colored fruit, on the other hand, has much more taste and also contains much more fiber.
Nutritional Value Of Passion Fruit
Passion fruit is a real superfood. It is one of the most nutritious fruits that you can get today. It is a rich source of vitamins, minerals and other nutrients. Let’s see what’s in that one fruit.
The nutritional value of passion fruit (per 100 grams) is as follows:
- Carbohydrates: 23.38 grams
- Protein: 2.10 grams
- Fat: 0.70 grams
- Fiber: 10.40 grams
- Vitamins: 100 grams of passion fruit contains various vitamins, including niacin, folates, riboflavin, pyridoxine, vitamin A, vitamin C and vitamin K. If we look at the quantities, per 100 grams, we come to the following figures for the most important vitamins: The amount of niacin is approximately 15 mg, the amount of pyridoxine is 0.100 mg, and the vitamin C content is 30 mg.
- Minerals: Passion fruit also contains different types of minerals. 100 grams of passion fruit contains 12 mg of calcium, 29 mg of magnesium and 68 mg of phosphorus. Passion fruit also contains zinc, selenium and iron.
- Other nutrients: potassium, sodium, and phytonutrients such as lycopene and beta-carotene. About 348 mg of potassium is present in 100 grams of passion fruit.
But watch out:
Although the passion fruit is a very healthy fruit that can rarely endanger someone, there are a few things to keep in mind:
- In particular, the calming properties of the passion fruit can lead to intervention with traditional medication. If you are taking medication for, for example, depression and anxiety, consult your treating physician about the permitted dose of passion fruit.
- It is also that excessive alcohol consumption and passion fruit is a very bad combination. This can, even if only for a short time, make your reflexes extra slow.
- Do not take aspirins in combination with passion fruit. The fruit can increase the effect of the aspirin, which can cause the blood to thin too much. Aspirin is also blood-thinning. Consult with your treating doctor!
- Also, other medicines that you take to thin your blood cannot be combined with passion fruit. This too will eventually thin the blood too much. Also always discuss this with your doctor.
Personally, I’m a big fan of passion fruit and I am lucky that I live in a country where it just grows in my own garden. Not only for all the health benefits but of course also for the delicious taste and the versatility. You can use the flesh or juice very versatile in your diet.
Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)
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