Health benefits of passion fruit & granadillas
- A.l.thia
- Nov 12, 2021
- 3 min read
Updated: Jul 19, 2024
Two years ago, I planted a passion fruit vine, more for the sake of having a vine for shade than anything else. Well, I've since become aware of the health benefits of the fruit and want to share these benefits with you as I am sure you can benefit from at least one- if not all- of them.
Before I share these benefits, let's get some clarity about the differences between passion fruit and granadilla. Both fruits have edible seeds that you can scoop out and enjoy and they look sort of similar aside from a few obvious differences.
Differences
Granadilla is pure yellow with greyish seeds in a clear mucus-like pulp. It has a faint smell and tastes like Kiwi with a hint of melon, and I have also heard some say it tastes like pineapple with a hint of mango. Due to its sweet taste, you don't need sugar when enjoying it and it is normally used in sweet dishes and desserts.
Passion fruit on the other hand, can be purple or an orange-ish yellow with black seeds in a yellow pulp. It has a strong smell as it is quite acidic/sour, and you may have to add sugar to sweeten it a bit. It tastes like a combination of grapefruit and the floral fragrance of strawberry.
Despite its differences, both are quite enjoyable either on their own or with your favorite food/drink. The health benefits are even more impressive as it is packed with nutrients, minerals, and fiber.
That said, in this article I will refer to it as the same thing due to the debate that exists in different countries and regions about what it is called. For the sake of this article, let's agree to disagree :-)
Nutritional values of one fresh fruit
See the table below for detailed analysis of nutrients: Fresh Passion fruit (Passiflora edulis), Value per 100 g.
Health benefits
Good for people with diabetes
It has a low glycemic index (GI) and high fiber content, which means the fruit’s sugar is slowly absorbed into the bloodstream and thus does not cause steep increase in blood sugar. The fruit is also rich in pectin, a type of fiber that keeps you full for longer, without increasing your calorie intake.
Protects The Heart and Regulate Blood Pressure
Passion fruit is low in sodium and rich in potassium. The latter is an important mineral that helps to regulate blood pressure. Potassium also improves blood flow, causing less strain on the heart and thus improves heart health.
Boosts the Immune System
Passion fruit contains vitamin C, carotene, and cryptoxanthin, which helps to boost the immune system. Vitamin C especially increases white blood cells. This results in a stronger immune system to help the body fight off infections.
Good for Digestion
Passion fruit pulp is a great source of fiber. Dietary fiber acts as a laxative and it helps maintain a healthy gut. The fiber also helps reduce cholesterol levels.
Improves Skin Complexion
The fruit contains high levels of vitamin A, particularly beneficial for the skin. It also contains vitamin C, riboflavin, and carotene, which among many other things boosts skin health and complexion and delays the signs of premature aging.
Improves Cognitive Health
As previously mentioned, it contains potassium which enhances blood flow and cognitive function as well as folate which helps prevent Alzheimer’s.
Other
There are some other benefits believed to be obtained from this wonder fruit, however more research may be required due to poor evidence. These benefits include:
Decreased stress and anxiety due to high levels of magnesium.
Respiratory health due to bioflavonoids.
Better sleep due to the presence of harman, which may have sedative properties.
Improved blood circulation due to iron and copper, essential components involved in the production of red blood cells.
Ways to enjoy it
You can scoop out the pulp and eat it on its own or add some sugar if it is too sour. Alternatively, you can also enjoy it in your favorite sweet or savory dish or in a smoothy, milkshake or Ice cream, even as a Cordial with soda or cold water.
Let us know which is your favorite by leaving a comment in the comments box!!
While TP tries to ensure health and articles are based on scientific research, they should not be considered as a replacement for professional medical advice. Should you have any concerns related to the content, we suggest that you discuss them with your healthcare provider.
You can also read my blogs on 10 Best foods for a healthy immune system , 5 Great ways to drink more water , 12 Best Smoothies to try this summer
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