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The Nutritional And Health Benefits of Passion Fruit

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

Passion Fruit

Latin name : Passiflora edulis.

Common names: Passion fruit, Purple granadilla, Golden passion fruit, Lilikoi, Markisa, etc.

About Passion Fruit

The Passion fruit plant, Passiflora edulis is native to subtropical regions of South America. Today it is cultivated in very many warmer areas in countries around the world including Australia, New Zealand, India, South Africa, Philippines, United States, The Caribbean and East Africa.

The genus passiflora has about 500 species. Passiflora edulis provides the purple-coloured passion fruit while Passiflora edulis f. flavicarpa provides the yellow-coloured passion fruits.

The Passion Fruit Plant

The passion fruit plant is a climbing vine that has shallow roots and the leaves are deeply 3 lobed when mature. The flowers occur singly at each node on the newly growing stems.

Passion fruit is round to oval in shape about 1.5 to 3 inches in diameter with a tough, smooth, waxy, rind with the colour ranging from a dark purple with white specks colour to light to dark yellow.

The fruit cavity contains orange-coloured pulpy juice with small, dark brown or black pitted seeds scattered in it. The jelly-like pulp can be scooped out with a spoon and eaten, The rind is inedible.

The yellow passion fruit is normally larger than the purple one. However, the purple fruit is less acidic and is richer, both in aroma and flavour, has more of the juicy pulp, than the yellow-coloured passion fruit.

Nutrition And Nutrients In Passion Fruit

  • Provides low levels of calories at 97 calories per 100 grams.
  • In rich in dietary fibre and provides 27% of the daily value per 100 grams.
  • Provides 50% and 43% of the daily requirements of Vitamins C & A per 100 grams.
  • It is rich in Iron at 20% and has good levels of copper, phosphorus and magnesium per 100 grams.
  • Provides 7% of the daily requirement of potassium per 100 grams.
  • Has good levels of beta carotene, the precursor of Vitamin A.
  • Has a number of carotenoids in good quantities.
  • Contains the healthy plant sterols and alkaloids and triterpenes.

Health Benefits Of Passion Fruit

  • Passion fruit boosts the body's immunity levels due to its excellent levels of the antioxidant Vitamin C, thereby protecting the body against various infections and diseases.
  • The high levels of Vitamin A help to maintain the integrity of vision and skin as well as aiding in growth and providing benefits to the reproductive system.
  • Good potassium levels regulate blood pressure heart muscle contraction. It also counters the potassium-depleting effects of certain drugs and diuretics.
  • Passion fruit contains about 13 carotenoids in quantities enough to make a positive health impact. These carotenoids act as either the precursors of Vitamin A or provide antioxidant activity.
    Beta carotene is the predominant carotenoid in passion fruit and has the greatest pro vitamin A activity. It also works as an antioxidant preventing free radical damage and thus helps to reduce the risk of cancers of the breast, cervical lungs, skin and stomach. Beta carotene also reduces the risk of cataracts and cardiovascular disease.
  • Also present in passion fruit are various plant sterols that lower blood cholesterol. These blood cholesterol-lowering benefits are also obtained through the good amounts of dietary fibre that it contains.
    Passion fruit contains the highest concentration of total sterols found in any other fruit and also has the second-highest sterol content among all fruits and vegetables. Passion fruit is a very good alternative to the sterol dense vegetables like cauliflower, Brussels sprouts and black olives.
  • The alkaloids in passion fruit have shown benefits in Type 2 diabetes by decreasing the insulin resistance and helping regulate the blood sugar levels better.
  • The passion fruit peel extract helps in lowering the risk of cardiovascular disease in those suffering from type 2 diabetes. It also lowers systolic blood pressure and fasting glucose levels in these people.
  • Passion fruit peel extracts also reduce pain and stiffness in those suffering from knee osteoarthritis. Passion fruit has anti-inflammatory and antioxidant activity.
  • The fruit peel extract helps in reducing shortness of breath, wheezing and cough in those suffering from asthma.
  • Studies on healthy rodents show that passion fruit rind extracts decreased LDL cholesterol, increased HDL, reduced total cholesterol, triglycerides, blood glucose and very appreciably lowered body weight. This study provides the promise of benefits in humans.
  • The dietary fibre in passion fruit provides for improved digestive health by regularizing bowel movements, controlling haemorrhoids, removing toxins from the gut, reducing the risk of colon cancer and improving the overall functioning of the digestive system.

These are just some of the health benefits of passion fruit.

Uses Of Passion Fruit

  • The fruit is eaten fresh or added to or make desserts, used in bakery products like cakes, pastries, tarts etc.
  • Passion fruit is also processed into juice or tinned and also made into syrups and wine.
  • It is also used to make a variety of liqueurs and mousses.
  • The young shoots are eaten in Thailand.
  • The fruit rinds are used in cattle and pig feed by chopping and drying them and then combining it with molasses.
  • The protein in the fruit rind is used in poultry feed.
  • The seeds yield about 23% of edible oil that is comparable to sunflower and soyabean oil. This oil also has industrial uses.

References

  • http://www.passionfruitjuice.com/PFpaper.html
  • http://www.nutritionj.com/content/pdf/1475-2891-11-89.pdf
  • http://www.sciencedirect.com/science/article/pii/S0271531708000183
  • http://en.wikipedia.org/wiki/Passiflora_edulis
  • http://www.mums.ac.ir/shares/arc/arc/articl/dr%20farid/Oral%20intake%20of%20purple%20passion%20fruit%20peel%20extract%20reduces%20pain.pdf
  • http://www.hort.purdue.edu/newcrop/morton/passionfruit.html
  • http://www.nutrition-and-you.com/passion-fruit.html
  • http://chp.sagepub.com/content/early/2013/02/06/2156587213475627.abstract
  • http://suppversity.blogspot.in/2012/07/passionate-diabesity-prevention-passion.html


Some Of My Other Hubs On Healthy Foods

How to...Eat Passion Fruit

Passion Fruit Pudding Recipe

Passion fruit mousse

Passionfruit Butter Video Recipe Thermochef

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Rajan Singh Jolly

Comments

dianebarrios from California City, California on October 10, 2014:

I found this refreshing Markizza Soursop Juice on www.delifreshusa, the taste is just perfect!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 26, 2013:

Thanks, thelyricwriter. Appreciate the read and sharing.

Richard Ricky Hale from West Virginia on September 25, 2013:

Rajan, great article on passion fruit. I've never tried passion fruit before. This is a beneficial article on the benefits and used of the fruit, which is well documented. Voted up, useful, interesting, and shared. Nice work :)

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on May 19, 2013:

Thanks for stopping by Pandula!

Dr Pandula from Norway on May 18, 2013:

I know all about passion fruit now. I should have used my chances of eating and drinking passion fruit back at home. Its never too late though. Thanks for sharing!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on May 12, 2013:

@Mary-thanks for the read and share.

@Paul-Well, yes if one doesn't wish to ingest them they are a bit of a problem. I appreciate your read and all the votes, and shares.

@Angelo-That's good to learn. thanks for the vote and ahring.

@sweetie-it is also called Krishnafal. Thanks.

sweetie1 from India on May 10, 2013:

Rajan this fruit looks tempting to eat but I have never seen this anywhere in Delhi. Do you know what this fruit is called in Hindi?

Angelo52 on May 10, 2013:

Another great article Rajan. I used to drink passion fruit juice (blend of pulp and water strained) in Puerto Rico. Been a long time since I had any. Thumbs up and shared.

Paul Richard Kuehn from Udorn City, Thailand on May 10, 2013:

rajan,

This is another awesome hub with some great photos and videos. Yes, I have eaten passion fruit in Thailand and it is very delicious. The only thing I don't like about eating it fresh is that there are certainly a lot of seeds to spit out. I haven't had one in a while, because I don't think they are in season here yet. Voted up and sharing with followers and on Facebook. Also Pinning and Tweeting

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on May 09, 2013:

@moonlake-thanks for the visit, votes and sharing.

@Que Scout-passion fruit grows in South and North India. Glad you liked the info. Thanks.

@Rasma-thanks for the thumbs up and sharing.

@Audrey-thanks fro the visit and sharing. Good to see you and hope you are well.

@Jo-maybe the colder climate of UK was the reason for its not fruiting. I appreciate your comments and visit.

@Peggy-thank you for your generous comments. It is always so inspiring. Thanks for the sharing as well.

@Natashah-Lol! Thank you.

Mary from From the land of Chocolate Chips,and all other things sweet. on May 09, 2013:

Voted up and shared, glad to see passion fruit is as healthy as it is tasty.

Natasha from Hawaii on May 09, 2013:

This may may me sound kind of dumb, but...the passion flower actually creates the passion fruit? I've seen passion flowers a lot, so I don't know why I haven't noticed the fruit! Very cool!

Peggy Woods from Houston, Texas on May 09, 2013:

I just watched a Dr. Oz show today about the importance of consuming more plant sterols in our diets to reduce bad cholesterol and next I read this hub about passion fruits being loaded with them. The video on how to eat them was interesting. Now...if I could only find some in the stores. I have no idea if they sell them here. Will watch for them! Up, useful, interesting and will pin and share. I learn so much from reading your hubs!

Jo Alexis-Hagues from Lincolnshire, U.K on May 09, 2013:

Hi Rajan, yep... I grew them in the Caribbean and very delicious they were to.... I had a plant in my previous garden, lots of beautiful flowers but no fruits in the UK.

Great information, as always , very well presented.

Audrey Hunt from Idyllwild Ca. on May 09, 2013:

Thank you for all of this information about passion fruit. The photos are marvelous. I just love your hubs! Sharing and all votes.

Gypsy Rose Lee from Daytona Beach, Florida on May 09, 2013:

Voted up. Thanks for another informative and interesting hub. I've never tried but I have always wanted to try passion fruit. Passing this on.

Stephen Hodgkinson from Sydney Australia on May 08, 2013:

Hi rajan jolly

Nice hub. I really like passion fruit, but I did not know the health benefits. Yea, vitamin C of course, but not iron and the likes.

I thought they would grow in India . When I lived in the USA the only ones I could find were the yellow and the red as pictured. I did not like them at all, and thought they gave the fruit a bad name. I could not wait to get back to Australia to eat the purple ones again. We are lucky here as they grow like a weed, picking them off as they grow over peoples fences. The purple ones, when at they are best ripeness are like big dried ugly prunes :)

Thanks

moonlake from America on May 08, 2013:

Very interesting hub with great information on passion fruit. I pinned this earlier when I was trying to figure out what was going on with my pins. Voted up and shared.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on May 08, 2013:

@rasta-thanks for reading.

@Devika-I agree. Thanks.

@Eddy-Thanks for stopping by.

@Suzie-that is a wonderful idea. The hubs would complement each other. I hope you do it. Thanks for all the votes and sharing, my friend.

@barbat-you are so right. Thanks.

@heidi-thank you. Glad you liked the info.

@Stephanie-If you have a recipe for a herbal tea blend I hope you share it here. Thanks for visiting.

@Joe-we are indeed blessed to have so many useful plants. It's just a matter of getting our priorities right. My friend, you comments make my day. Thank you so much.

@kashmir-thanks for stopping by and sharing. Hope you do get to try this fruit.

@Kawika-thanks for the detailed comment and glad that this plant can spread so easily. All the better, isn't it? Many thanks for visiting, my friend.

Kawika Chann from Northwest, Hawaii, Anykine place on May 08, 2013:

Excellent hub rajan, very informative and beautiful pics that depict this fruit's vibrant colors - it 'is' a beautiful little fuit. In Hawaii we call this fruit Lilikoi, it grows everywhere as a vine. You can find it along roadsides, in mountains, almost anywhere - where ever someone is eating a Lilikoi, and drops the seeds in the dirt, here comes another vine full of Lilikoi! Well done. Upvoted/awesome. Peace. Kawi.

Thomas Silvia from Massachusetts on May 08, 2013:

Hi my friend great interesting information on the passion fruit, all though i have heard of it before I've never eating any.

Vote up and interesting !!! Sharing !

Hawaiian Odysseus from Southeast Washington state on May 08, 2013:

Rajan, we call this fruit lilikoi (lily coy) in Hawai'i. I was envious of the guy in the video teaching people how to eat pasion fruit. I was pleasantly surprised to learn that this fruit is an excellent source of sterols. Wow! Yet another reminder of how the islands are blessed to have such wonderful and nutritious plant foods. Thanks for sharing, my friend! Aloha!

Joe

Stephanie Bradberry from New Jersey on May 08, 2013:

Passion fruit butter sounds so delicious. While I have eaten passion fruit before, it is not something that I eat regularly. However, I do use the flowers a lot in my herbal tea blends for people who have trouble sleeping.

Great information and hub as usual!

Heidi Thorne from Chicago Area on May 08, 2013:

My doctor (not just my chiropractor) was talking about how passion fruit can have positive effects on blood pressure. I don't always see it in the stores locally, but want to try it when I do. Thanks for all the great info, as always!

B A Tobin from Connnecticut on May 08, 2013:

I have had this fruit..it is interesting....different from other fruits ..almost like 3 fruits wrapped up into one.

Suzanne Ridgeway from Dublin, Ireland on May 08, 2013:

Hi Rajan,

Thanks so much for this great informative article on passion fruit. I must do a skin care recipe using it with its high antioxidant properties it makes a natural alternative for products. Interesting to know the origins and uses, as cattle feed and for poultry, how interesting! Guess you must be very familiar with its fruit rind use in poultry farming. Thanks my friend for another winner, up, useful, interesting, shared and pinned. Pinned the flower pic too it is gorgeous!

Eiddwen from Wales on May 08, 2013:

Another wonderful share rajan.

Eddy.

Devika Primić from Dubrovnik, Croatia on May 08, 2013:

Passion fruit is so refreshing and unique the taste is most desirable thanks for another informative hub.

Marvin Parke from Jamaica on May 07, 2013:

This grows wild around me. One of my favorite tropical juices.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on May 07, 2013:

@Kathryn-it's difficult to find fresh Passion fruit in the colder climes but I hope you do. Appreciate your sparing time to read and comment. Thanks.

@Bill-I understand with the cold climate at your place it would be difficult to trace a fresh one. Thanks for being a solid support to my niche.

@Carol-I really wouldn't have an idea. A pleasure having you here and thanks for the votes and pinning.

carol stanley from Arizona on May 07, 2013:

I have never seen this fruit though familiar with it. I wonder if it is at standard grocery stores in the US...Anyway voting this interesting up up and pinning.

Bill Holland from Olympia, WA on May 07, 2013:

I've known about this fruit most of my life but never seen one or eaten one. I don't even know if it's available here.

Again, great information, Rajan! This is a very fine niche you have going for you.

bill

Kathryn from Windsor, Connecticut on May 07, 2013:

I was going to wait until after I took a nap to read this, but when I saw it was about passion fruit, I decided to read it now. I have never actually had a fresh passion fruit, but I've had it in Greek yogurt, and enjoyed the heavenly scent in a body wash, and it is one of my top favorites of all of the tropical fruits! Thanks for sharing information about this lovely fruit with us. Someday I'll have to hunt down a fresh fruit.