Passion Fruit: 8 Benefits And Nutrition - Medical News Today

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Medical News TodaySubscribePassion fruit nutrition and health benefits

Medically reviewed by Amy Richter, MS, RD — Written by Nicole Galan, RN — Updated on July 10, 2024

Nutrients
Antioxidants
Fiber
Low glycemic index
Insulin sensitivity
Immune system
Heart heath
Reduce anxiety
How to eat
FAQs
Summary

Passion fruit is an exotic purple fruit that can be a healthful addition to a balanced diet. Passion fruit may offer numerous health benefits as it contains high levels of key vitamins and minerals and is rich in antioxidants.

Passion fruit is a flowering tropical vine known as Passiflora that grows in warm climates such as South America, Australia, South Africa, and India. Passiflora edulis is a common passion fruit species, but there are different species.

Passion fruit is sweet but can also be quite tart. Its taste is usually described as citrusy with hints of melon. Inside a hard rind, it contains a soft pulp and many seeds. People can eat the seeds and pulp, juice them, or add them to other juices.

Passion fruit has recently gained much attention because it is a source of powerful antioxidants and may also have other health benefits.

This article looks at passion fruit’s nutritional profile and possible health benefits.

1. Provides key nutrients

Passion fruit is a beneficial fruit with a healthful nutrition profile. It contains high levels of vitamin A, which is important for skin, vision, and the immune system, and vitamin C, an important antioxidant.

One fruit without the refuse contains the following nutrients in milligrams (mg), international units (IU), or grams (g):

11.5 mcg RAE of vitamin A
63 mg of potassium
5 mg of magnesium
5.4 mg of vitamin C
2 mg of calcium
0.29 mg of iron
1.9 g of fiber

Passion fruit also contains phosphorus, niacin, and vitamin B6, all of which a healthy body needs.

2. Rich in antioxidants

Passion fruit is rich in antioxidants, which are compounds that help neutralize harmful free radicals in the body.

Antioxidants play a vital role in keeping the body’s systems healthy. Scientists know that antioxidants improve blood flow, specifically to the brain and nervous system.

They also reduce cellular stress and reduce inflammation in the body, both of which have links to diseases, such as heart disease and Alzheimer’s disease.

3. Good source of fiber

Passion fruit pulp contains a lot of dietary fiber, a crucial component of every diet. Fiber helps regulate the digestive system and keep the gut healthy, preventing constipation and bowel disorders.

According to the American Heart Association, fiber also reduces cholesterol and boosts heart health.

Most Americans do not get enough dietary fiber. According to the U.S. Department of Agriculture (USDA)’s most recent dietary guidelines, the recommended intake is 34 g for men ages 19 to 30 and 28 g for women ages 19 to 30.

Due to its fiber content, eating passion fruit regularly may help prevent constipation and improve digestion and overall health.

4. Low glycemic index

Passion fruit is a tropical fruit that has a low glycemic index (GI) value. This means that it does not cause a steep increase in blood sugar after eating it, making it a good option for people with diabetes.

While most fruits have a low GI, some have a medium or high GI, such as pineapple, watermelon, and cantaloupe.

5. Improve insulin sensitivity

Some research suggests that a compound found in passion fruit seeds could improve a person’s insulin sensitivity. Improving insulin sensitivity can help reduce the risk of many diseases, including diabetes.

A small-scale 2017 study on humans found that a substance called piceatannol could improve metabolism, following animal studies that had found the same.

The researchers found that overweight men who took 20 mg of piceatannol each day for 8 weeks had improved metabolic health, including insulin sensitivity, compared with those who took a placebo.

6. Boosts the immune system

Passion fruit is rich in vitamin C, an antioxidant that helps protect the body from damage caused by free radicals.

Vitamin C boosts the immune system by helping the body absorb more iron from plant-based foods and may improve the body’s ability to fight off infections in the body.

7. Supports heart health

Passion fruit contains heart-healthy potassium and is also low in sodium.

When eaten with the seeds, passion fruit contains a lot of fiber, which can help remove excess cholesterol from the inside of blood vessels. A high fiber diet can reduce a person’s risk of heart disease.

In addition, eating passion fruit may help improve a person’s blood pressure. Diets low in sodium and rich in potassium help to decrease blood pressure.

8. Reduce anxiety

Passion fruit contains magnesium, an important mineral that scientists have linked with decreased stress and anxiety.

A systematic review from 2017 suggests that magnesium can help people manage their anxiety levels. However, the authors say that there is low quality of evidence, so researchers need to do further studies.

Moreover, passionfruit only contains 5 mg of magnesium, which is just 1.1% of the recommended daily consumption of the mineral.

How to eat passion fruit

To eat a passion fruit raw, cut it in half and use a spoon to remove the pulp from the rind. The rind is not edible. People can eat both the seeds and the pulp or just the pulp.

A person can remove the seeds by pressing the pulp through a strainer or cheesecloth and use the juice in a variety of ways, such as:

mixing with water and sugar to make a drink
adding the juice to other fruit juices, such as orange or pineapple
adding the juice to yogurt with other fruit
boiling it into a syrup that a person can make into many other things, such as sauces or desserts
making it into a jelly or jam
making it into a soft drink or wine

Passion fruit does not respond well to heat preservation and canning, but a person can do it by combining it with other fruits that respond better to this method. People can freeze it for later use.

Frequently asked questions

Is it OK to eat passion fruit seeds?

A person can eat the seeds of passion fruit along with the flesh.

What are the disadvantages of passion fruit?

For most people, passion fruit is perfectly safe to eat. However, some people with a latex allergy may react to passion fruit. This is cross-reactivity. This is because some proteins in latex are similar to those in passion fruit.

People with a latex allergy should be careful when eating passion fruit until they know whether they also react to the fruit.

What is the difference between passion fruit and passion flower?

Passion flowers and passion fruit can be of the same plant. The flower is the reproductive organ of the plant, whereas the fruit is the structure containing the seeds.

Usually, however, the term passion flower refers to a specific plant within the passiflora family that may have its own medicinal properties, particularly in helping with anxiety, insomnia, and pain.

Summary

Passion fruit is a tropical fruit that produces characteristic purple or yellow fruits.

The pulp and seeds found within the fruit are rich in antioxidants, vitamins, and minerals and may have various health benefits.

Diabetes
Heart Disease
Nutrition / Diet
Obesity / Weight Loss / Fitness

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Medically reviewed by Amy Richter, MS, RD — Written by Nicole Galan, RN — Updated on July 10, 2024

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