How Healthy Is Passion Fruit
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This week, we are going to talk about one of our favorite fruits- passion fruit! We will discuss how healthful it is, what parts you can add it into, and some fun ways to eat it.
Passion fruit comes in various colors; most people recognize them as white or green. They also vary in size depending on the brand. However, they all taste similar, which makes it difficult to tell quality from cheap ones.
It is important to know that not only does the color and flavor differ between brands, but also whether or not they are natural or manufactured.
This article will focus on the benefits of eating fresh passion fruit alone, or adding it to other foods or beverages. So, stay tuned and read up!
Does passion fruit have health benefits?
Absolutely! It may even be more nutritious than your average citrus fruit. That is why many consider it a superfood!
Here are some of the reasons why consuming just half a cup (100 grams) of raw passion fruit every day is so great:
It contains vitamins and minerals suchas vitamin C, potassium, magnesium, and zinc
It is low in calories (less than 100 per serving!)
It works as a digestive aid and helps promote healthy gut function
Some studies show potential anti-cancer effects
This delicious tropical orb melts down easily, making it easy to incorporate into dishes and drinks.
What are the health benefits
This juicy tropical fruit has many uses that have little to do with eating it. Health benefits of passion fruits include antioxidant, anti-inflammatory, and anticancer properties.
Antioxidant studies show that passion fruit extracts contain several bioactive compounds such as flavonoids and phenolic acids.
These antioxidants work by acting like nature’s first line of defense against oxidative stress in your body. Oxidative stress can be caused by external factors such as chemicals or bacteria, or due to poor internal homeostasis (normal balance) of oxygen and other nutrients.
However, most people get too much oxidative stress at least some of the time! An overabundance of oxidizing agents can negatively affect cell function and even cause cellular damage.
That is why nutritional supplements aim to reduce oxidative stress in your body, but what makes passion fruit different is that it may actually help prevent excessive oxidation in the first place!
A review of 5 studies found that an 8–12% passion fruit juice powder supplement was effective in lowering LDL (or “bad” cholesterol).
Another study conducted over 6 months found that passion fruit reduced blood glucose levels in individuals who had type 2 diabetes.
Yet another study determined that dried passion fruits were more potent than fresh ones in terms of polyphenol content. Consuming one half cup (about 30 grams) of dried passion fruits every week could contribute to overall heart and cardiovascular health.
Rating of healthiness
Most people are familiar with passion fruits as an in-shell fruit that comes packed with flavor. But did you know that just because they come packaged does not mean they are less healthy for you?
In fact, eating one or two fresh passion fruits is a great way to enjoy them while also being able to relate to their nutritional value. They are actually a good source of vitamin C, magnesium, and potassium.
But what most people do not realize is how much passion fruit juice we get from opening one fruit! There’s usually 1 tablespoon of pure juice per 2 tablespoons of pulp.
That means if you eat the whole fruit, you can drink almost all of the liquid content! While some studies say half a cup (100 ml) of plain passion fruit juice per day is enough for benefits, I like to be more generous and recommend one glass per day for optimal nutrition.
How to choose
Now that we have an understanding of what passion fruit is and how it contributes to our health, let us discuss how to choose properly!
Most brands will label their fruits as ‘passion’ or ‘summer passion’ which seems appropriate because they are in season during this time of year. Make sure your brand has no added sugar, artificial colors or flavors, and if possible, does not contain wheat or milk.
We also recommend buying from companies that use organic farming practices. This helps keep the environment clean and aids in nutritional quality for the plant.
Overall, look for the golden color of the pulp and make sure it doesn't taste sour or powdery.
How to eat
Starting off, it is important to know how to prepare passion fruit! There are two main ways to do this. Either wash it down with water or use its juice as liquid either in drinks or recipes.
It is best to rinse the passion fruits under cold water first before adding them to your recipe or drinking them directly. This removes any fuzzy pieces that may contain small amounts of food residue or sour stomach bits.
You should also try to only bite through the passion fruit when eating it so there is no need to chew it which could potentially expose you to harmful chemicals used during the washing process.
Alternatively, if you like your foods more spicy or have special dietary needs, you can create your own dried passion fruit powder. We will talk about those tips later in this article!
This article will help you determine if the passion fruits you are using in your diet are healthy for you.
Tips for eating passion fruit
Most people taste passion fruits when they are sweet, but you can also enjoy them as an unsweetened flavor option. They can be consumed directly or added into recipes to enhance the flavor of the food that it is being mixed in with.
Passion fruits contain antioxidants called bioactive compounds. These include polyphenols such as flavonoids and proanthocyanidins. Flavonoids may help reduce inflammation and prevent blood clots, while proanthocyanidins have been shown to boost immune function and protect against cancer.
However, not all varieties of passion fruits are healthy due to their high sugar content. As mentioned before, most people only eat the juice so there is no nutritional value to discuss.
If you are looking to increase your daily intake of both nutrients and calories, then start buying fresh or dried berries that do not contain any additives or sugars. You can also soak the berry in water to decrease the sweetness.
Is it safe to eat?
This juicy berry got its name because of its sweet, tart flavor. It is grown all over the world and has many uses. Besides eating it as a dessert fruit, you can add it to beverages or use it in recipes.
It is important to know whether or not passion fruits are healthy before you include them into your diet. While some studies indicate that one serving (100 grams) contains enough vitamin A for day, others report high levels of sugar!
This could be an issue if you are trying to watch your weight. It is best to research how much Vitamin A each 100 gram serving contains so that you do not consume too much.
General recommendations aim for at least 800 IU per day for adults. Make sure to check out our other article about how to increase intake of beta carotene like foods such as carrots and apricots.
Passion fruit recipes
Many people add passion fruits to their diet for its health benefits. They may taste funny at first, but most like them now!
Passion fruits are in the same family as kiwis. Both contain vitamin C and have many uses. Besides eating it yourself, you can also make sure to drink your water with some added passion fruit powder or liquid.
It has been linked to improved skin and oral health due to its high vitamin A content. This includes better dry eye symptoms and healthier gums.
Other studies show that it may help keep bones healthy by improving bone density. It also contains vitamins B6 and E, which promote good nervous system function and immune response.
Interpretation of results will vary depending on individual nutritional needs, lifestyle, and medical conditions.
Popular passion fruit recipes
If you are ever in need of some quick, delicious flavor to make or eat, then passion fruits is the perfect solution!
Passion fruits contain several vitamins such as A, C, and B6 along with zinc, magnesium, potassium, and niacin. They also pack quite a taste punch, which makes them ideal to add to various dishes.
Their tangy flavor actually works well in almost any recipe. Some of our favorite ways to enjoy passion fruits include adding them to yogurt for dessert, topping ice cream or frozen treats with them, eating them out of hand, and using them when making snacks or drinks.
However, none of these uses take into account how much sugar they have. Many people may be surprised to find that just one fresh passion fruit contains enough sugar to meet your daily recommended amount.
This article will discuss some tips on how to prepare passion fruits without adding too many calories, but first let’s talk about why this matter even though.
Why should we care whether or not there is a lot of sugar in passion fruits?
Too much sugar can contribute to health problems if consumed frequently. Consuming foods high in carbohydrates (like sugars) can increase blood glucose levels, leading to obesity, heart disease, and diabetes.
In addition to this, excessive amounts of sugar may negatively affect oral health by causing cavities and gum diseases like gingivitis.