How Much Vitamin C In Passion Fruit
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This week, we’re talking about how much vitamin C you can get from eating just one passion fruit!
Many people know that berries are a great source of antioxidants, but they may not know which ones are the most important to have for health.
Vitamin C is particularly important because it aids in creating collagen and keeping your skin healthy. When levels are low, your skin can become thin and vulnerable to damage or even infection.
When used correctly, vitamin C helps prevent dryness caused by excessive sweating, which often happens during sports or other activity.
It also helps keep teeth strong by helping them resist decay. Unfortunately, few foods contain high quantities of vitamin C. That’s why it’s always a good idea to make sure you're getting enough each day.
In this article, I'll tell you how many percent of the daily value (DVI) you would need to eat one half-cup raw frozen passion fruits to achieve. Then, I will discuss some recipes and tips to enjoy this delicious tropical treat.
Sources of vitamin C
As mentioned before, oranges are one of the most common sources of vitamin C. They can be dried and made into powder or squeezed to create juice!
Passion fruits also contain high levels of ascorbic acid (or just plain old vitamin C). The amount of vitamin C in 1 cup (250 mL) of unsweetened passion fruit puree is 5 grams. This equals about 2 mg of vitamin C per tablespoon (15 ml)!
This would be the same amount of vitamin C you’d get from eating half a grapefruit or serving some berries with cream.
Functions of vitamin C
Recent studies show that vitamin C may play an important role in preventing heart disease and some types of cancer. It also aids in boosting your immune system to help prevent infections or treat existing illnesses.
Most of us know about the importance of eating fruits and vegetables, but many don’t make enough effort to really enjoy them. Consuming adequate amounts of fruit and veggies is very important since most people today are deficient in this key nutrient.
Many foods contain significant levels of vitamin C, so if you want to get more from your diet, there are ways to do it. One way is to drink fresh juices made with whole fruits or water mixed with powdered ascorbic acid (also known as Vitamin CRush).
You can also eat dried fruits like apricots, oranges, and mangoes. Nutrient rich alternatives to these include berries such as strawberries, blackberries, and raspberries. These recipes and tips will help you achieve your daily goal for vitamins and minerals.
Biochemical effects of vitamin C
Recent studies suggest that we can only really feel healthy when we have enough vitamin C. This essential nutrient functions as an antioxidant, protecting your body’s most important cells from oxidative stress.
Oxidative stress occurs when there is too much free radical activity in the body, which are molecules such as oxygen and nitric oxide that are involved with every cell in the body acting like microscopic batteries.
When you experience oxidative stress, some parts of the body tend to get burnt out and work less efficiently. For example, your blood may become more viscous, which increases your risk of cardiovascular disease. Your nerves may be damaged, increasing your risk for neuro-muscular disorders. And your skin may develop chronic conditions such as rosacea or eczema.
You can probably guess what happens next…
Most people know that oranges are a great source of vitamin C, but few actually measure how many mg they consume.
Diseases caused by vitamin C deficiency
One of the most well-known functions of vitamin C is its role as an antioxidant. Antioxidants work to neutralize free radicals, which are molecules that gain an extra electron, creating a negative charge.
Free radicals can be due to internal processes like metabolism or external factors such as exposure to chemicals, smoke, or radiation. Since antioxidants reduce excess electrons, they protect cells from damage caused by free radical oxidation.
When there are too many oxidizing free radicals, your body begins to produce more collagen to try to stabilize the structure of tissues. Unfortunately, when enough tissue has accumulated enough collagen, it cannot function properly and symptoms appear.
Some examples include dry skin and mucus membranes (such as those in your mouth), easy bruising and clotting, poor wound healing, and nerve problems. Because vitamin C acts as an antioxidant, eating foods with high concentrations of vitamin C may help prevent oxidative stress related diseases.
How much vitamin C is in passion fruit
One half of a medium-sized passion fruit contains enough vitamin c to meet your daily recommended value!
You would need to eat two fresh passion fruits to get this amount of vitamin C. A small passion fruit has about one third of a cup of pulp and so you would have to eat twice as many passion fruits to achieve the same result.
Pulp that does not dissolve in water doesn't contain significant amounts of any nutrients, but the seeds do contain some B vitamins. The white part of the seed (which looks like cheese) isn't very nutritional either.
The most important compound in passion fruit is called hesperidin. It can be found attached to other molecules or floating separately.
Tips for eating fruit
Now that you have found your favorite fruits, it is time to get into more detail about what kind of health benefits they can give you!
One of the most important vitamins we require for good health is vitamin C. This nutrient acts as an antioxidant, helping us body’s immune system work properly to keep us healthy.
When there are too many antioxidants in our diets, some get stored away instead of being used. These stores go up when we eat foods high in antioxidants suchas berries, kiwis, oranges, and tomatoes.
But, if we don’t consume enough vitamin C, these stores will be depleted and we may start to suffer from symptoms of oxidative stress, which includes problems like inflammation and oxidation of other substances in the body.
That is why it is so important to make sure you are getting enough vitamin C every day. Not only does this vitamin help promote strong bones, it also helps prevent heart disease, cancer, and poor blood circulation.
It has been shown that people who regularly supplement with vitamin C tend to have lower rates of certain types of cancer and cardiovascular diseases. So, try to include several servings of fruits and vegetables containing vitamin C each week.
Another way to increase your daily intake of this essential micronutrient is to drink grapefruit juice or take supplements. One of my favorite ways to enjoy passion fruit is by mixing them into yogurt and topping it with nuts and sunflower seeds.
Tips for preparing fruit
The best way to prepare any kind of fresh fruit is by either eating it raw or baking it. When choosing whether to bake or eat your passion fruits raw, remember that they are still good even if you slightly overcook them.
If you choose to bake then there are two main ways to do so. You can either heat up the oven until the berries explode which also creates an extra liquid that you can add into some recipes or you can toast the whole berry shell in the dry place of the oven until it is golden brown.
Once both those steps have been done, simply rinse off the skin and enjoy! If you like, you can stir the juice together with water and drink it as a refreshing beverage. It will help keep you hydrated during the day.
Alternatively, you can save the leftover pulp for making snacks or adding into oatmeal or smoothies. Just make sure to remove most of the white part before mixing it into something else.
Combining fruit and yogurt
One of our favorite healthy snacks is berries and milk! While most people know that strawberries are a delicious snack, almost anyone can agree that blueberries taste better. Both fruits contain vitamin C, but passionfruit has many times more than your average berry.
One half cup (about 70 grams) contains three percent of the daily value for vitamin C. It also boasts five grams of protein! If you like either of these foods, then try making some passionfruit-blueberry smoothies or adding it to breakfast dishes such as oatmeal.
Just be sure to do research first to see if anyone has an adverse reaction to passionfruit before giving it a try.