Tropical fruit with yellow skin and pulp with a slightly acidic and sweet flavour, very appreciated in juices and desserts. Few know that passion fruit is a rich source of health benefits. It comprises several nutrients, including vitamins A and B, vitamins, and minerals such as calcium, phosphorus, and soluble fibre (pectin).
Together, these nutrients help to calm, prevent obesity, improve sleep quality, reduce inflammation, and improve intestinal transit, among other many benefits.
Do you want to know more about this typically Brazilian fruit? Find out below.
Table of Contents
4 Benefits of passion fruit
Passion fruit is a good source of nutrients, especially fibre, vitamin C, and vitamin A. It is also rich in plant compounds, including carotenoids and polyphenols. It has more polyphenols than most tropical fruits, such as banana, lychee, mango, and pineapple.
These chemical substances are potent antioxidants for the body, acting in cell protection. In the long term, daily consumption of this component can help ward off diseases such as Alzheimer’s, diabetes, and various types of cancer.
Passion fruit does not have a significant amount of iron. However, it stores a good load of vitamin C. According to studies, this vitamin significantly increases the body’s iron absorption.
1- Prevents diseases
Free radicals are a great enemy of health. When in large numbers, they damage cells and can favour the emergence of various diseases. Abundant in passion fruit, antioxidants, in turn, help to eliminate these radicals, providing a healthier body for longer.
One of these antioxidants is beta-carotene, which after ingesting, becomes vitamin A, helping to maintain healthy bones, hair, and vision, among others. A diet high in beta-carotene can help prevent many types of cancer, such as breast, colon, and prostate cancer.
2- Cardioprotective seeds
Passion fruit seeds not only can be ingested, but they also bring various health benefits. One of the main targets of studies regarding origins is their power to promote vasodilation, improving blood flow between arteries. The result is a decrease in blood pressure and, consequently, a person’s stroke probability.
Another benefit acquired through passion fruit seeds is improved insulin sensitivity, thanks to piceatannol, which reduces the risk of diabetes 2, a risk factor for cardiovascular diseases.
3- Powerful anti-inflammatory
It is not only the interior of the passion fruit that can be used. Passion fruit peel has potent anti-inflammatory properties when ingested as a food supplement. It is possible to notice a significant improvement in the symptoms of asthmatic patients who consumed the supplement for a month.
The same compounds also help reduce pain in osteoarthritis patients, reducing inflammation and swelling.
4- Diuretic and soothing effect
The body can also use the passion fruit leaves. It is known that fluid retention is a very uncomfortable problem, which results in increased measurements and cellulite, among others. The leaves, in turn, help to eliminate excess fluid retained by the body through urine, reducing swelling and discomfort.
Passion fruit leaf tea
They are also a potent natural tranquillizer, helping combat insomnia, anxiety, and agitation. To consume it, it is necessary to make tea from passion fruit leaves through an infusion. Use four fresh passion fruit leaves to 3 cups of water, boil for 10 minutes, and serve.
Does passion fruit lose weight?
No food makes you fat or slim. It all depends on how it is used and under what circumstances. Passion fruit, as well as its leaves, seeds, and bark, can indeed help in healthy weight loss. Passion fruit’s high-fibre and low-calorie content can aid in weight loss by improving insulin sensitivity and blood pressure. This is because, in addition to the diuretic effect, ensuring a visibly drier body, it helps to reduce anxiety, which is beneficial for people who suffer from binge eating.
For this purpose, passion fruit can be used in its most diverse forms. The most common and easiest to prepare is juice. However, if you intend to reduce some numbers on the scale, the ideal is to avoid using sugar. It is also possible to drink tea to reduce anxiety and retention. However, the best way to consume passion fruit for weight loss is through shell flour, which is rich in fibre and increases satiety.
According to Professor of Nutrition at PUC Paraná, Gisele Pontaroli, “We do not use the bark but the inner bark (the white part that remains after removing the pulp and seeds), which can be roasted to dehydrate and then crushed to be used in preparations. However, this part of the passion fruit is a little bitter, which can be circumvented through industrialized passion fruit flour, which can be found in natural food stores and pharmacies”, he explained.
Passion fruit traps or releases the intestine?
Many people wonder if passion fruit traps or loosens the intestine. As is known, passion fruit has a high content of soluble fibre, which favours intestinal transit. This compound also helps to increase the volume of stools, decreasing diarrhea. This is because passion fruit has approximately 10% fibre in its composition.
However, care must be taken with the amount of fibre ingested, as an excess of this component can result in hard stools and abdominal pain.
Nutritional table
| 100-Gram serving | Amount per serving |
| Energetic value | 68 Kcal |
| Protein | 2,0 g |
| Cholesterol | – |
| Carbohydrate | 12,3 g |
| Fiber | 1,1 g |
| Calcium | 5 mg |
| Match | 51 mg |
| Ferro | 0,6 mg |
| Sodium | 2 mg |
| Potassium | 338 mg |
| C vitamin | 19,8 mg |
| Magnesium | 28 mg |
* Daily reference values based on a 2000kcal or 8400kj diet. Your daily values can be higher or lower depending on your energy needs. Data taken from TACO, revised and expanded edition.
Everything you need to know about passion fruit
Passion fruit is a rich source of antioxidants, including vitamin C, beta carotene, and polyphenols, which are plant compounds known for their anti-inflammatory and antioxidant properties.
The passion fruit comes from South America, and its name, of Tupi origin, means “food in the gourd.” This is because one of the main characteristics of this fruit is its thick and resistant skin, occupied by the liquid and thick pulp with a strong aroma.
It is the fruit of a climbing plant of the Passiflora genus, which can reach up to 9 meters in length and adapts well to hot and tropical regions. Its ornamental flower is well known for its calming properties. Currently, Brazil is the largest commercial producer of passion fruit. The most common in Brazil is sour, with yellow and slightly wrinkled skin.
Main nutrients
- Vitamin C: Passion fruit is full of this powerful antioxidant. The body uses it to produce blood vessels, cartilage, muscle, and collagen, which keep the skin firm and lush. It also helps heal the body, reduces inflammation, and protects cells from damage. By taking the recommended daily dose of vitamin C, you decrease the chances of getting the flu, colds, and opportunistic illnesses.
- Vitamin A: The pulp and seeds of passion fruit have 8% of the dose of vitamin A that the body needs every day. This is the key to healthy eyes, up-to-date immunity, and strong hair.
- Fibre: Passion fruit is rich in this compound. Fibre keeps the intestine healthy and functioning regularly, increasing and prolonging the feeling of fullness. “This fibre is important to maintain stable blood glucose levels in diabetics, help reduce cholesterol levels and also provide satiety (so it can help those who want to lose weight),” stressed Gisele Pontaroli.
- Nutrients: Passion fruit also provides your body with calcium, magnesium, phosphorus, potassium, and folate. This helps your kidneys, nerves, muscles, and heart rate stay healthy and fully functioning.
How to grow passion fruit at home?
Meenakshi recommends filling a one-by-one pit with a mixture of leaf compost, cow manure, and neem powder in equal proportions. She suggests using a blend of potting soil, compost, coco peat, and waste in a 1:1:1:1 ratio for container gardening.
Many people don’t know, but it is possible to grow passion fruit at home using seeds. The great advantage of doing this is that, besides having the fruit available at home whenever you want, you can still be sure that you are consuming utterly organic food without pesticides or pesticides that are harmful to your health.
Before planting passion fruit, it is essential to remember that it needs space to stand and bear fruit. Also, for this reason, the cultivation is more suitable for those with larger areas for the passion fruit to spread its branches.
Knowing this, the first step in growing the fruit at home is choosing the seeds. It is possible to find them in specialized houses. However, as they are dehydrated, they can take time to germinate. Therefore, the best option is to remove the seeds from the pulp. Wash them to remove any remaining pulp and let them dry in the shade for at least 24 hours.
Prepare a vase with fertilized soil and make holes to receive the seeds approximately 5 cm apart. To facilitate germination, the roots should be about 2 cm deep. Add limestone to neutralize soil acidity, which is harmful to the plant.
Moisten the soil whenever it is dry until the seeds germinate. After reaching about 20 cm in height, the seedling can be transferred to its final location and must be watered daily. In approximately six months, you will start to see the first fruits.
How to choose passion fruit?
To select a passion fruit, choose purple or yellow, heavy, and free of discoloration, bruising, or green spots. The skin may be smooth or wrinkled, with more wrinkles indicating ripeness. Thoroughly wash the fruit to remove pesticides and bacteria. Slice it in half with a sharp or serrated knife.
Another tip to know if the passion fruit is ripe is to press its shell with your thumb lightly. If it’s too hard or sinks, it’s not on point. Ripe fruit should wrinkle slightly without suffering any deformations. To choose fruit full of pulp, always choose the heavier ones. Break the skin in half to consume it, and remove its pulp with a spoon.
Passion fruit recipe
There are no limits on the use of passion fruit. Although juice is the most common way to consume it, preparing varied dishes with the fruit is possible. This proves that it can be used in ice cream, mousses, salads, teas, smoothies, and shakes with or without alcohol and as a sauce to accompany meat and fish. Want to learn this recipe? So check it out below:
Passion fruit sauce for roasting
Ingredients:
- Three passion fruit
- 1 cup (of tea) of water
- ½ cup (of tea) of Worcestershire sauce
- 1 cup (of tea) of brown sugar
- One bay leaf.
Preparation mode:
- Cut the passion fruit in half and, with a spoon, transfer the pulp to the blender jar. Add water and beat quickly to extract the juice and not break the seeds too much.
- Sift the juice and set aside. Yield may vary according to the size of the passion fruit. For the recipe, 2 cups (of tea) of juice are needed – if necessary, add a bit of water to complete the measure.
- Add the juice, brown sugar, and Worcestershire sauce in a small saucepan. Mix well to dissolve all sugar and add bay leaf.
- Bring to medium heat and cook until boiling. Reduce heat to low and cook for about 30 minutes, occasionally stirring with a spatula until thickening. To check the point, dip and cover the back of a spoon with the sauce, swipe your index finger, and check: if it forms a path and the sauce doesn’t run, it’s in the right spot.
- Transfer to a bowl and let it cool. Cover with plastic wrap and refrigerate for at least 20 minutes – it should be served cold or at room temperature and lasts up to 5 days in the refrigerator. Serve as an accompaniment to roasts or grills.
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.