Passion Fruit

Passion fruit (also known as passion fruit ) is the fruit of the Passiflora plant, a flower of the genus Passiflora.Passionflower. It has a hard outer shell that encases a layer of seeds inside. There are many varieties of passion fruit that vary in size and color, with purple and yellow varieties being the most common. Specifically:

• Passiflora edulis . Small passion fruit, round or oval, purple outer skin.
• Passiflora flavicarpa . has a round or oval shape, yellow skin and is usually slightly larger in size than the purple variety.

Although passion fruit is a tropical fruit, some varieties can survive in subtropical climates. For this reason, passion fruit is grown all over the world, including in Asia, Europe, Australia, as well as South and North America.

Nutritional value in passion fruit

Passion fruit is a rich source of nutrients and minerals, especially fiber, vitamin C and vitamin A. It is estimated that one purple passion fruit contains:

• Chanh dây thô chứa 73% nước, 23% carbohydrat, 2% protein và 1% chất béo (bảng). Với lượng tham chiếu 100 gam, chanh dây tươi cung cấp 97 calo và là nguồn giàu vitamin C (36% giá trị hàng ngày, DV) và nguồn riboflavin vừa phải (11% DV), niacin (10% DV), sắt (12% DV) và phốt pho (10% DV) (bảng). Không có vi chất dinh dưỡng nào khác có hàm lượng đáng kể.

While it may not seem like much, this is a nutritional powerhouse for a small fruit with just 17 calories. It also provides fiber, vitamin C, andvitamin A, rich in beneficial plant compounds, including carotenoids and polyphenols.

In fact, one study found that passion fruit is richer in polyphenols than many other tropical fruits, such as lychee, mango, banana, papaya, and pineapple. In addition, passion fruit also provides a small amount of iron. Your body does not easily absorb iron from plants. However, the iron in passion fruit comes with a lot ofvitamin C, known to enhance iron absorption.

Health benefits of passion fruit

Due to its excellent nutritional profile, passion fruit may provide various health benefits.

Rich in antioxidants

Antioxidantshas the ability to protect the body fromfree radical, are unstable molecules that can damage cells when present in large amounts. Passion fruit is loaded with antioxidants and is rich in vitamin C, beta carotene (a precursor to vitamin A), and polyphenols.

• Polyphenols are plant compounds that have anti-inflammatory and antioxidant effects, meaning they may reduce the risk of inflammation and chronic conditions like heart disease.
• Vitamin C is an important antioxidant that you need to include in your daily diet. It supports the immune system and allows for a balanced and healthy aging process.
• Beta carotene (a precursor to vitamin A) is also an important antioxidant. Your body converts it into vitamin A, which is essential for maintaining good vision. Diets rich in plant-based beta carotene may reduce the risk of certain cancers, includingProstate cancer, colon, stomach and breast.

Passion fruit seeds are also rich in piceatannol, a polyphenol that improves insulin sensitivity in overweight men, while also reducing the risk of disease.type 2 diabeteswhen used as a dietary supplement.

Rich source of fiber

One passion fruit provides about 2 grams of fiber, which is a lot for such a small fruit. Fiber is important for keeping your bowels running smoothly and preventing constipation. But most people don't get enough fiber every day.Soluble fiberhelps slow down the digestion of food, while preventing blood sugar spikes.High fiber diethas been shown to be linked to a reduced risk of many diseases, including heart disease, diabetes and obesity.

Passion fruit peel has anti-inflammatory effects

The high antioxidant content of passion fruit peel may provide powerful anti-inflammatory effects when taken as a supplement. A small study investigated the effects of purple passion fruit peel on symptoms ofasthmafor 4 weeks. The group taking the supplement experienced a reduction in wheezing, coughing, and shortness of breath.

In another study in patients withknee osteoarthritis, people taking purple passion fruit peel extract reported less pain and stiffness in their joints than those who did not take the supplement.

Overall, the effects of antioxidants on inflammation and pain in people with osteoarthritis remain unclear and additional research is needed to further demonstrate this.

Disadvantages of passion fruit to note

Passion fruit is generally safe to eat for most people, but some people are allergic to it. People who are allergic to latex, the protein found in natural rubber, are at the highest risk of having a passion fruit allergy.

The purple passion fruit peel may also contain chemicals called cyanogenic glycosides. These can combine with enzymes to form cyanide, which is potentially toxic in large amounts. However, the hard outer skin of the passion fruit is rarely eaten and is generally considered inedible.

Instructions on how to eat passion fruit

To eat this tropical fruit, you need to slice or tear the skin to expose the colorful flesh and seeds inside. The seeds are edible, so you can eat them along with the flesh and juice. The white membrane that separates the skin from the flesh is also edible, but most people don't eat it because it is very bitter.

Passion fruit is versatile and can be used in many ways. Some people enjoy the fruit raw while others prefer to prepare it. Here are some of the more popular ways to prepare passion fruit :

• Drinks. It can be squeezed through a sieve to make passion fruit juice, which can then be added to cocktails or used to give a slightly tart flavor to water.
• Desserts . It is commonly used as a decorative coating or flavoring for cakes and desserts such as cheesecake or mousse.
• Add to salads . It can be used to add a crunchy texture and fresh flavor to salads.
• Combine with yogurt . Mixing passion fruit with natural yogurt can make a delicious snack.

If you are looking for a nutritious and tasty snack, passion fruit is a great choice. It is low in calories but high in nutrients, fiber and antioxidants, making it a great addition to a healthy and balanced diet.