passion fruit ( Passiflora edulis) is a vine species of passion flower native to southern Brazil through Paraguay and northern Argentina. The fruit is a type of berry, round to oval, either yellow or dark purple at maturity, with a soft to firm, juicy interior filled with numerous seeds.Passion fruit is highly nutritious
A single purple passion fruit contains -
Calories: 17
Fiber: 2 grams
Vitamin C: 9% of the Daily Value (DV)
Vitamin A: 8% of the DV
Iron: 2% of the DV
Potassium: 2% of the DV
passion fruit has richer in polyphenols than many other tropical fruits, including banana, lychee, mango, papaya, and pineapple . Additionally, passion fruit offers a small amount of iron.Your body doesn’t usually absorb iron from plants very well. However, the iron in passion fruit comes with a lot of vitamin C, which is known to enhance iron absorption.
Health benefits of passion fruit
Rich in antioxidants
Passion fruit contains a lot of antioxidants. This means they may reduce your risk of chronic inflammation and conditions like heart disease .
Vitamin C is an important antioxidant .It supports your immune system and healthy aging .
Beta carotene is an important antioxidant as well. Which is essential for preserving good eyesight.Diets rich in plant-based beta carotene have been linked to a lower risk of some cancers, including of the prostate, colon, stomach.
Passion fruit seeds are rich in piceatannol, a polyphenol that may improve insulin sensitivity in men with excess weight, potentially reducing type 2 diabetes risk when taken as a supplement .
Good source of dietary fiber
A single-fruit serving of passion fruit provides around 2 grams of fiber — quite a lot for such a small fruit.Fiber is important for keeping your gut healthy and preventing constipation, yet most people don’t eat enough of it.
Soluble fiber helps slow the digestion of your food, which can prevent blood sugar spikes.Diets that are high in fiber are also associated with a lower risk of illnesses, including heart disease, diabetes, and obesity .
How to eat passion fruit
Drinks.
It can be squeezed through a sieve to make juice, which can be added to cocktails or used to make a cordial to flavor water.
Desserts
It’s often used as a topping or flavoring for cakes and desserts like cheesecake or mousse.
On salads.
It can be used to add a crunchy texture and sweet flavor to salads.In yogurts. Mix it with natural yogurt to make a delicious snack.
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