Passion is a tropical fruit nutritious fruit known as passion. It has gained popularity especially among those who have health awareness. Despite its small size, it is a rich source of antioxidants and contains various vitamins and herbal compounds that can benefit your health. It is a flowering tropical vine known as Passiflora, which grows in warm climates including South America, Australia, South Africa and India. It has a hard outer shell and a watery, seed-filled central structure. People can eat, drink or add to other fruit juices. There are varieties that can vary by size and color. The most common are purple and yellow varieties. Varieties are as follows;
• Passiflora edulis: Small round or oval shaped fruits with purple skin.
• Passiflora flavicarpa : Usually slightly larger than the purple variety, they are round or oval shaped with a yellow shell.
Although they are a tropical fruit, some varieties can live in tropical sub-climates. Therefore, they are grown all over the world and crops are found in South and North America, Asia, Europe and Australia.
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Passion Fruit Is Very Nutritious
Passion fruit is a good source of nutrients especially in terms of fiber, vitamin C and vitamin A. The nutritional value is as follows;
It contains a single purple passion fruit of about 18 grams:
• Calories: 17
• Fiber: 2 grams
• Vitamin C : 9% of RDI
• Vitamin A: 8% of RDI
• Iron: 2% of RDI si
• Potassium: 2% of RDI
Although these values do not appear to be high, they are merely the values of a single, small fruit containing 17 calories. It is a good source of fiber for diet and is also rich in beneficial plant compounds, including carotenoids and polyphenols. In fact, an analysis revealed that the fruit of passion is richer in polyphenols than in other tropical fruits such as bananas, leeches, mangoes, papaya and pineapples. In addition, the passion fruit contains a small amount of iron. Your body usually does not absorb iron from plants very well, however, iron in the fruit of passion comes with many vitamin C known to increase the absorption of iron.
What are the health benefits of passion fruit?
1. Key provides nutrients: Passion fruit contains high levels of vitamins A and C. It is a useful fruit with a healthy diet profile. It contains high levels of vitamin A vitamin, skin, vision, immune system and is an important antioxidant. A non-waste fruit milligram (mg) contains the following foods in terms of international units (IU) or gram (g):
• 229 IU vitamin
• 63 mg potassium
• 5 mg magnesium
• 5.4 mg vitamin C
• 2 mg calcium
• 0.29 mg iron
• 1.9 g fiber
Passion fruit also contains phosphorus, niacin and vitamin B-6, which a healthy body needs.
2. It is rich in antioxidants: Passion fruit is rich in antioxidants, compounds that help to destroy harmful free radicals in the body. Antioxidants play a vital role in keeping body systems healthy. Scientists report that antioxidants improve blood flow, especially to the brain and nervous system. Furthermore, both are associated with diseases such as heart disease and Alzheimer’s disease, reducing cellular stress and inflammation in the body.
3. Good fiber source: Passion fruit contains plenty of dietary fiber. Fiber is an important component of every diet. It helps to regulate the digestive system and to keep the intestines healthy, to prevent constipation and intestinal disorders. According to the American Heart Association, it has positive effects on cholesterol and heart health. Most people do not have enough dietary fiber. The recommended intake is about 16 gr, but in males, 19-30 years is 33.6 gr and 28 grams for women between the ages of 19-30. Regularly eating passion fruit can help prevent constipation, improve digestion and overall health.
4. Low glycemic index: Passion fruit is a tropical fruit with a low glycemic index (GI). This means that it does not cause a sudden increase in blood sugar after eating, making it a good option for people with diabetes. Experts warn that melon and pineapple have high GI, but most fruits have low GI.
5. Increase insulin sensitivity: Passion fruit has a low GI value, which makes it a good option for people with diabetes. Some research suggests that a compound present in the seeds of passion fruit can increase insulin sensitivity of a person. Increasing insulin sensitivity can help reduce the risk of many diseases, including diabetes. In a small-scale study of humans in 2017, they reported that a substance called pikeatannol could increase metabolism after finding the same results as studies on animals. Researchers found that overweight men who received 20 mg pikeatannol every day for 8 weeks developed metabolic health, including insulin sensitivity, compared to those receiving placebo.
6. Strengthens 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 strengthens the immune system by assisting the body to absorb more iron than plant-based foods, and may increase the body’s ability to fight infections in the body.
7. Supports heart health: Passion fruit is loaded with healthy potassium to the heart and is also low in sodium. When ingested with seeds, it contains a large amount of fiber to help remove excess cholesterol from the blood vessels. A high-fiber diet can reduce a person’s risk of heart disease. Also, eating the fruit of passion can help normalize blood pressure. Diets rich in low sodium and potassium help reduce blood pressure.
8. Reduces anxiety: Passion fruit is rich in magnesium, an important mineral that scientists associate with reduced stress and anxiety. According to a systematic review conducted in 2017, magnesium suggests that people can help manage their anxiety levels. However, the authors say that the quality of the evidence is low, so researchers should do further research.
How to Prepare Passion Fruit?
By using a strainer, a person can make jelly or jam from the fruit juice. Divide a raw fruit in half for raw food and use a spoon to remove the dough from the shell. The crust is not edible. People can eat not only the seeds but also the pulp. A person can remove the seeds from a strainer or cheesecloth inside the fruit and use the water in a variety of ways as follows:
• It can be mixed with water and sugar to make a drink.
• Fruit juice can be added to other fruit juices such as orange or pineapple.
• It can be added to yogurt by mixing with other fruits.
• It can be added into a syrup which can be used in many things such as sauces or desserts.
• Can be made into jelly or jam.
• Can be made into soft drinks or wine.
• Passion fruit does not respond well to heat preservation and canning, but can be frozen for later use.
For most people it is completely safe to eat the fruit of passion. However, some people may be allergic to this fruit. A doctor can diagnose allergies using various reaction tests. Some people with latex allergy may react to the fruit of passion. This is called cross-reactivity. This is due to the presence of some proteins similar to those found in the fruit of passion in latex. People with latex allergies should be cautious when eating passion fruit without knowing whether they react to the fruit.
This tropical fruit known as Passion or passion fruit is a tropical fruit that produces characteristic purple or yellow fruits. The in-house and seeds in the fruit are rich in antioxidants, vitamins and minerals and may have various health benefits.
It is a proposal and Information article that has been compiled from different sources. There is no definitive diagnosis and treatment. Ask your doctor about any health problems. Remember, the treatment methods applied in health problems may vary according to the biology of individuals, hereditary characteristics, age, height, weight differences, allergic aspects and dozens of such conditions. Only your doctor can help you in the treatment of your health problems.