Health Benefits of Passion Fruits

Health Benefits of Passion Fruits

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Passionfruit is a tropical, delicious and slightly tart fruit. It’s also known by the name of granadilla and is very rich in healthy nutrients. Its inside is pulpy, juicy and with rich flavor and aroma with hard, pitted seeds. This fruit is rich in vitamins, minerals, antioxidants, dietary fiber and other nutrients. 100 grams of passionfruit contains about 97 calories.

Even though it’s higher in calories that other fruits, passionfruit makes up for it with its abundance of health benefits. 100 grams of this fruit contains 27% of useful dietary fiber that removes bad cholesterol in the body. It also acts as a laxative, helping with regular bowel movement and healthy metabolism.

Passionfruit is an excellent source of vitamin C with about 30 mg in 100 grams. This ascorbic acid fights free radicals that cause deadly diseases such as cancer, it helps boost the immune system by fighting infections and it helps in absorption of iron from food. Alongside vitamin C, there is also a significant amount of vitamin A in passionfruit. Flavonoids such as cryptoxanthin and beta carotene are also present and these have antioxidant properties to fight free radicals and prevent the damage they are keen to do in the human body. Vitamin A protects the eyesight, is required for keeping mucus membranes and skin healthy and together with flavonoids, help protect the body from oral cavity and lung cancers.

Granadilla is an abundant source of potassium. This electrolyte is present with 348 mg in 100 grams of fresh fruit and is an essential component of body and cell fluid and is responsible for regulating blood pressure and heart rate. There are many minerals in passionfruit as well: copper, magnesium, iron, phosphorous etc.

Passionfruit is available in supermarkets all year round, but its peak season is January through April. Look for plump, fresh and heavy fruits with no bruises, blemishes or cuts on the skin. Fruits with wrinkly surfaces are richer in sugar and are more flavorful. At home, store passionfruit in a fruit basket and keep it in a dark and cool place. This way, it should last for 1-2 days. If you want prolonged shelf life, keep it in the refrigerator or freezer. To freeze, scoop the edible pulp, place it into a bowl, add some sweetener and place it in the freezer. Before using, wash the fruit under cold water and pat dry with a soft cloth. The edible part of passionfruit is the pulp inside.

The nutritive value for 100 grams of passionfruit is as follows:

97 kcal

Dietary fiber: 10.40 grams

Protein: 2.20 grams

Carbohydrates: 23.38 grams

Total fat: 0.70 grams

Cholesterol: 0 mg

Serving suggestions:

Fresh, with some sweeteners (if not sweet enough)

In fruit salads

The pulp may be used to make a refreshing drink

In jellies, syrups, sauces, as mousse, jams, fillings and other desserts

In ice creams

In juices, smoothies, shakes etc.