Passion fruit is another of the exotic tropical fruits we have covered, and it has some surprising little known health benefits. It is usually round and purple colored, and is known for its unique flavor and aroma. Let’s take a look at this delicious fruit.
Health Benefits of Passion Fruit
Potentially Reduces Anxiety and Insomnia
One of the most surprising potential health benefits of passion fruit is its effect on anxiety and anxiety-related insomnia. Yes, there is a chance that it may help improve your mood. Here is some of the science as to how passion fruit may help some people in this way:
Passion fruit contains alkaloids, such as harman, which potentially have sedative and calming effects. These compounds help to reduce anxiety, promote relaxation, and improve sleep quality. Passion fruit also contains flavonoids, such as chrysin, which have been shown to have a potential to reduce anxiety.
Although there have been some studies showing some affect of passion fruit on mood and anxiety, more scientific study is required to prove this connection. If you are experiencing anxiety or insomnia, you should talk to a licensed physician about appropriate treatment options.
What’s Harman?
Harman is a naturally occurring alkaloid found in passion fruit, as well as other plants such as tobacco and coffee. Studies have shown that harman has sedative and calming effects on the body, which can help to reduce anxiety and improve sleep.
One of the ways that harman might anxiety is by acting on the GABA-A receptor in the brain. GABA is a neurotransmitter that has an inhibitory effect on the central nervous system, which may help to reduce anxiety and promote relaxation. Harman has potential to enhance the activity of the GABA-A receptor, which can help to increase the calming effect of GABA and reduce anxiety.
Harman also affects insomnia by promoting sleep onset and increasing total sleep time. Harman has been shown to bind to the benzodiazepine site of the GABA-A receptor, which can enhance the effect of GABA on the receptor and promote sleep. In addition, harman may help to increase the duration of non-rapid eye movement (NREM) sleep, which is the restorative phase of sleep that helps to promote physical and mental recovery.
Vitamin C – Boosts Immune System
Passion fruit is a rich source of Vitamin C, which is an essential nutrient for the human body. Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. It is also essential for the growth, development, and repair of all body tissues, including the immune system. A single passion fruit contains about 30mg of Vitamin C, which is about 33% of the recommended daily intake.
Fiber – Promotes Digestive Health
Passion fruit is also an excellent source of fiber, which is essential for digestive health. A single passion fruit contains about 10.4g of fiber, which is about 37% of the recommended daily intake.
Supports Cardiovascular Health
Passion fruit contains potassium and magnesium, which are essential minerals for cardiovascular health. Potassium is essential for maintaining a healthy heart rate, and blood pressure, while magnesium helps to relax blood vessels, which can lower blood pressure. Passion fruit also contains piceatannol, a polyphenol that has been shown to have anti-inflammatory and antioxidant properties.
Nutritional Content of Passion Fruit
Here is a table displaying the nutritional content of passion fruit, including vitamins and minerals, based on data from the USDA:
| Nutrient | Amount per 100g | % Recommended Daily Intake |
|---|---|---|
| Calories | 97 | 5% |
| Protein | 2.2g | 4% |
| Fat | 0.7g | 1% |
| Carbohydrates | 23.4g | 8% |
| Fiber | 10.4g | 37% |
| Vitamin C | 30mg | 33% |
| Vitamin A | 127mcg | 14% |
| Iron | 1.6mg | 9% |
| Potassium | 348mg | 7% |
| Magnesium | 29mg | 7% |
Theย % Recommended Daily Intake (%RDI) numbers are based on a 2000 calorie diet of an average adult. The percentages may vary depending on individual characteristics.
Recipe Ideas for Passion Fruit
Here are a few recipe ideas to help you incorporate passion fruit into your meals and snacks:
Eating Raw: To eat passion fruit raw, simply cut the fruit in half with a sharp knife and scoop out the pulp with a spoon. You can eat the seeds as well, which add a crunchy texture and a slightly tart flavor.
Making Juice: To make passion fruit juice, blend the pulp with water in a blender until smooth, then strain the mixture through a fine-mesh sieve to remove the seeds. Add sugar or honey to taste, and serve over ice.
Using in Desserts: Passion fruit pulp can be used in a variety of desserts, including cheesecake, mousse, and pavlova. You can also make a simple fruit salad by combining chopped passion fruit with other tropical fruits such as mango and pineapple.
Cooking with Savory Dishes: Passion fruit pulp can be used to add a tangy flavor to savory dishes as well. Try using it as a marinade for chicken or fish, or adding it to a vinaigrette for a flavorful salad dressing.
Passion Fruit Smoothie: Blend together fresh passion fruit pulp, yogurt, honey, and ice to make a delicious and refreshing smoothie. You can also add other fruits like bananas, strawberries, or mangoes for added flavor and nutrition.
Passion Fruit Salad Dressing:
Make a tangy and flavorful salad dressing by whisking together passion fruit pulp, olive oil, honey, Dijon mustard, and apple cider vinegar. Drizzle it over a mixed green salad or use it as a marinade for grilled chicken or fish.
Passion Fruit Salsa: Combine diced passion fruit, tomatoes, red onion, jalapeรฑo, and cilantro to make a zesty and flavorful salsa. Serve it with tortilla chips, grilled fish, or chicken.
Passion Fruit Panna Cotta:
Create a creamy and luxurious dessert by combining passion fruit pulp with heavy cream, sugar, and gelatin to make a delicious panna cotta. Serve it chilled with fresh berries on top.
Passion Fruit Vinaigrette: Make a bright and flavorful salad dressing by whisking together passion fruit pulp, white wine vinegar, honey, Dijon mustard, and olive oil. Use it to dress a mixed green salad or as a marinade for grilled vegetables.
Disadvantages of Passion Fruit
While passion fruit has many health benefits and can be a delicious addition to your diet, there are also some potential disadvantages to consider. Here are a few of the most common disadvantages associated with passion fruit:
Allergic Reactions: Some people may be allergic to passion fruit, which can cause symptoms such as itching, hives, swelling, or difficulty breathing. If you experience any of these symptoms after eating passion fruit, stop consuming it and seek medical attention if necessary.
High Oxalate Content: Passion fruit contains a high amount of oxalates, which are natural compounds that can form crystals and contribute to the development of kidney stones. People with a history of kidney stones or other kidney problems may want to limit their intake of passion fruit or talk to their doctor before consuming it regularly.
High Sugar Content: While passion fruit is relatively low in calories, it does contain a fair amount of natural sugars. People with diabetes or other conditions that require them to limit their sugar intake may need to be careful when consuming passion fruit.
Acidity: Passion fruit is quite acidic, which can cause discomfort or irritation in some people, particularly those with acid reflux or other digestive issues. Consuming large amounts of passion fruit may exacerbate these symptoms.
Short Shelf Life: Passion fruit has a relatively short shelf life and can spoil quickly if not stored properly. This means that it may not be as readily available or convenient to use as other fruits.
Overall, passion fruit can be a nutritious and delicious addition to your diet, but it’s important to be aware of these potential disadvantages and consider them when making dietary choices. As with any food, moderation and balance are key.