Granadilla fruit, health benefits

The granadilla fruit, a tropical fruit that is passionate about its texture, flavor and aroma. Discover all its benefits for our health.

What is granadilla fruit?

The granadilla fruit is in the same family as the passion fruit. In fact, those who are not used to these fruits can confuse them.

Fruit tree of granadilla fruit

The fruit tree is vigorous with a woody base. In addition, it can invade the space of other trees, damaging them.

Its leaves are large and can measure between 8 and 20 cm in length. Also, these leaves have a nice heart shape . They are green in color and pointed in a pointed shape.

Continuing with the description of the fruit tree, its flowers appear from summer to autumn. They are beautiful flowers of between 8 and 10 cm of white and purple color.

In warmer areas they usually flower in spring or early summer.

How is the granadilla fruit?

The fruit is of average size between 6 and 8 cm in diameter. Likewise, it is a fruit that weighs little. Therefore, it can give us the impression that it is hollow.

They are sweet fruits with a pleasant aroma. Their skin is soft and tough, orange-yellow in color with white spots when mature.

Inside we find a yellowish white pulp, translucent and juicy, with a gelatinous texture . It also has small, edible black seeds in its pulp.

Like other fruits, it has an acid touch. However, the acidity point is not that intense.

It bears less fruit than the common passion fruit , but can produce two crops a year. In addition, the crop is delicate and difficult to maintain.

Origin of the granadilla fruit

Common granadilla or sweet granadilla (Passiflora ligularis) is native to South America and central Mexico. Likewise, it is common in these regions and its consumption is very common.

Production of granadilla fruit

It is grown mainly in Latin American countries such as Colombia, Ecuador, Costa Rica, Peru and Bolivia.

These countries are the main exporters around the world. Colombia is the country with the largest extension dedicated to this crop . Consequently, it is the main exporter of the American continent.

However, its cultivation can be found in other countries with a subtropical climate.

On the other hand, there are other countries with little or no production of this exotic fruit. This is the case of countries such as Mexico, the United States, Canada, Belgium, the Netherlands, France and Spain, which are increasingly demanding the import of these fruits.

Passion fruit season

Although it can be purchased throughout the year, the best time for this fruit is between the months of May to September.

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How to buy granadillas?

Sometimes it is difficult to buy this type of tropical fruit. However, in Spain it is becoming easier to find them. They can be bought in our trusted greengrocers, in markets or in online greengrocers.

We must pay attention that it is mature when buying it. We can tell if it is ripe by its color, which has to be yellow-orange. Also, when your skin gives way to the touch slightly when you press it with your finger.

Conservation

To keep it in our kitchen, it is recommended to keep it at room temperature without direct light , as long as it is not completely ripe. In this way, it will mature without problems.

On the contrary, if it is ripe, it is recommended to keep it in the refrigerator where it is kept in perfect condition for about a week.

Likewise, it can also be frozen. Therefore, we can keep it in excellent condition for months.

How do you eat granadilla fruit?

Granadillas are delicious raw, fresh and in season. To do this, it is split in half with the help of the fingers or a knife. Then a spoon is used to eat inside it.

The pulp is also used as an ingredient in delicious recipes for ice creams, sauces or creams. It is ideal to take with yogurt.

Properties of granadilla fruit

They are tropical fruits with high nutritional value, very beneficial for our health. In addition, it provides us with different vitamins and minerals that make it very nutritious.

Among the vitamins that it provides us, vitamin A, B2, B3, B6, B9, C, E and K.

It also provides us with different minerals with a crucial role in our body such as calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium and zinc.

Likewise, it is an antioxidant food thanks to its nutrients.

Average nutritional value per 100 grams of granadilla fruit

Energy97 kcal
Protein2,2 g
Carbohydrates23,38 g
Fiber10,4 g
Sugar11,2 g
Fat0,7 g
Saturated fat0,059 g
Polyunsaturated fat0,411 g
Monounsaturated fat0,086 g
Cholesterol0 mg
Sodium28 mg
Potassium348 mg

Benefits of granadilla fruit

Like passion fruit, it is a fruit with different vitamins and minerals. In addition, it is an ideal food for the whole family . In the same way, its consumption brings us benefits for our health.

Among its benefits we can highlight the following:

1. Antioxidant

By providing us with different antioxidant substances, it helps to neutralize free radicals. Consequently, it reduces the appearance of wrinkles and keeps the skin radiant and healthy.

2. Natural defenses

Also, it is very good for strengthening the immune system , thanks to vitamin C and its antioxidant composition.

3. Nutrition for the nervous system

It is a food that has different types of B vitamins. As a consequence, it is recommended to nourish the nervous system. In this way, it works as a natural sedative or tranquilizer.

4. Helps with digestions

The pulp is recommended as a digestive stimulant. In addition, it also controls acidity.

Likewise, granadilla juice favors the stimulation of the digestive system. Therefore, it is favorable for controlling heartburn and ulcer healing.

5. Low glycemic index

Granadillas are tropical fruits that have a low glycemic index (GI) value. This means that it does not cause a sharp rise in blood sugar after ingesting it. Therefore, it is a good option for people with diabetes.

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Most fruits have a low GI. However, the American Diabetes Association warns that cantaloupe and pineapple have a high GI.

6. Improves insulin sensitivity

Passion fruit has a low glycemic index (GI) value , making it a good choice for people with diabetes.

Some research suggests that a compound found in passion fruit seeds might improve a person’s insulin sensitivity.

Improving insulin sensitivity can help reduce the risk of many diseases , including diabetes.

A 2017 small-scale study in humans found that a substance called piceatannol could improve metabolism after animal studies found the same. [1]

Researchers found that overweight men took 20 mg of piceatannol daily for 8 weeks. As a consequence, they improved metabolic health. Also, insulin sensitivity, compared to those who took a placebo.

7. Ideal for children

It is also known as the children’s fruit , since its nutrients help activate the thymus. The thymus is the organ responsible for the maturation of the deep cortex and medulla. Therefore, it is favorable for child growth.

On the other hand, it is also a stimulant of breast milk.

8. Intestinal regulator

It is a fruit with a high content of healthy fiber if it is consumed with the seeds. Therefore, it is very favorable to regulate intestinal transit and avoid constipation.

9. Ideal for weight loss diets

Thanks to its fiber and the amount of water it is ideal to incorporate in weight loss diets. Therefore, it can be considered a satiating fruit that helps you purify accumulated toxins.

10. To regulate cholesterol

Thanks to the large amount of fiber in its seeds, this sweet fruit is favorable for reducing cholesterol in our blood . In addition, it does not give us any cholesterol.

In addition, according to the Spanish Heart Foundation, incorporating fiber into our daily diet is important to achieve these benefits for the health of our heart. [2]

Conclusions

It is a really impressive fruit if we are used to eating it. The granadilla fruit is very reminiscent of the passion fruit, since they are relatives of the same family.

However, when we compare them we see that their flavor, aroma and texture are slightly different.

It is a fruit more than recommended to enjoy an exotic touch in our diet.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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