8 Health Benefits of Passion Fruit Worth Exploring

1. Nutritional value of passion fruit

Passion fruit, also known as purple or yellow passion fruit, is a nutritious fruit that is quite popular around the world. There are many health benefits of passion fruit, as it is rich in important minerals, vitamins, fiber, and antioxidants.

According to Dr. Phung Tuan Giang, President of the Vietnam Institute for Research and Development of Traditional Medicine, passion fruit contains many vitamins, minerals, antioxidants... that are beneficial to your health.

Boasting a great nutritional profile, passion fruit offers a wide range of health benefits. One passion fruit provides nearly 2 grams of fiber and about 5.4 mg of vitamin C, which is nearly 6-7% of the daily recommended intake. One passion fruit also provides nearly 5 mg of magnesium, 229 IU of vitamin A, and 63 mg of potassium, which is nearly 2% of the daily recommended intake of potassium and 1-2% of the daily recommended value of vitamin A.

Passion fruit also contains 0.29 mg and 1.9 g of iron and fiber, respectively. This tropical fruit also contains vitamin B6, phosphorus and niacin, which are very beneficial for the body. Passion fruit also has 17 calories, which are needed to produce energy.

2.Interesting health benefits of passion fruit

As a source of many nutrients, passion fruit brings many health benefits. Here are 8 basic benefits of passion fruit, which are reasons to add this fruit to your diet:

2.1 Passion fruit is rich in nutrients

Known for its rich nutritional content, passion fruit contains antioxidant vitamins A and C. It also contains niacin, phosphorus and vitamin B6, which are essential for maintaining a healthy body and mind.

2.2 Contains many antioxidants

Another great benefit of passion fruit is that it is a rich source of antioxidants like beta carotene, which are essential for keeping the body healthy. Antioxidants neutralize free radicals in the body, which in turn provides great benefits. In addition to reducing inflammation levels, antioxidants also reduce cellular stress and reduce oxidative stress.

2.3 Fiber in passion fruit is good for health

Not many people know that the pulp of this fruit is also a rich source of dietary fiber. Fiber is known to regulate the digestive system and maintain a healthy gut, making it an important part of any diet. Not only that, but a diet rich in fiber has also been linked to a reduced risk of several diseases, including diabetes and obesity.

2.4 Passion fruit has a low GI value

One of the main benefits of passion fruit is that its glycemic index (GI) value is quite low compared to other fruits like melons and pineapples. This factor makes this fruit a great choice for diabetics as it does not cause a sudden spike in blood sugar levels.

2.5 Passion fruit helps improve insulin sensitivity

Some studies have shown that passion fruit seeds can help improve insulin sensitivity. When insulin sensitivity is reduced, blood sugar levels increase, leading to the risk of type 2 diabetes. The fiber in passion fruit helps reduce the risk of many disorders, including diabetes.

2.6 Strengthen the body's defense mechanism

Passion fruit is a rich source of vitamin C, which helps protect the body against the harmful effects of free radicals. Vitamin C is also known to help the body absorb additional iron, and it also boosts the immune system, thereby helping the body avoid infections.

2.7 Good for the heart

Another great benefit of passion fruit is that it is rich in potassium and low in sodium, which is very beneficial for the heart. When you eat this tropical fruit without removing the seeds, it also helps in removing excess cholesterol from the blood vessels, thereby improving heart health. Passion fruit also helps in improving blood pressure because it is low in sodium.

2.8 Passion fruit helps you have radiant skin

Passion fruit is rich in antioxidants, vitamins, and minerals. Vitamin A is known to promote healthy skin by paving the way for cell regeneration, in addition to fighting free radicals that damage the skin. Therefore, consuming passion fruit regularly will give you a radiant and youthful skin.

3. Incorporate passion fruit in your diet

Passion fruit is a perfect addition to a healthy, balanced diet. One way to consume passion fruit is to eat it raw. Simply cut the fruit in half and eat the seeds and pulp. Because this fruit is so versatile, it can be added to cocktails or drinks as juice. Passion fruit syrup is also used as a topping in desserts such as ice cream and cakes.

Passion fruit can be added to yogurt and smoothies or made into jelly/jam from the pulp. You can even add this fruit to salads for an exotic texture and sweet flavor.

However, it should be noted that eating too much passion fruit can also cause some side effects, such as diarrhea or bloating. Passion fruit can interact with some medications, so consult your doctor before using it if you are taking any medications.

Thien Chau