Top 7 Health Benefits of Eating Passion Fruit

We often hear that eating fruits will keep you healthy.    This demonstrates that we are passionate about eating fruits because they give our bodies the necessary nutrients to function correctly.

The passion fruit is one such fruit that we will talk about today. In India, this fruit is called Krishna Phal and possesses excellent nutritional value that may give you a happy tummy.

This fruit’s colourful, wrinkled body with a cluster of golden seeds wrapped in luscious, tangy flesh makes it a delight to eat.

So, while this article examines passion fruit’s nutritional profile and potential health advantages, it will cultivate a passion in you for learning how to consume it.

About Passion Fruit

Passion fruit is a tropical vine with flowers called Passiflora. It is grown in warm regions, including South America, Australia, South Africa, and India. Though there are several kinds, Passiflora edulis is a common passion fruit species.

Though delicious, passion fruit may sometimes be somewhat tart to taste. Its flavour is typically characterized as lemony with melon undertones.

It has a delicate flesh and many seeds inside a firm rind. People can eat the seeds and pulp, juice them, or add them to other juices.

Different names of Passion Fruit

In India, passion fruit goes by several names:

Types of Passion Fruit

There are several types of passion fruit, each offering unique benefits to farmers and consumers. These are a few of the main groups.

1. Purple Passion Fruit

These are usually the most prevalent. They typically have more juice and a stronger scent and flavour than yellow cultivars. Black Knight, Red Rover, Purple Giant, and Kahuna are examples of purple kinds.

2. Yellow Passion Fruit

In general, yellow passion fruit is bigger than purple ones. Their aromatic juices are what make them most famous. Brazilian Golden and Golden Giant are examples of yellow variants.

3. Sweet Granadilla

These kinds can be purple, although they are often yellow to orange in colour.

Nutrient Profile of Passion Fruit

The nutrient content makes this fruit the powerhouse of health benefits. So, let us start by understanding Krishna Phal’s profile.

It has high concentrations of vitamin C, a crucial antioxidant, and vitamin A, necessary for healthy skin, eyesight, and the immune system.

The following nutrients, expressed in milligrams (mg), international units (IU), or grams (g), are present in 100 grams of passion fruit^[1]:

Health Benefits of Passion Fruit

#1 Packed With Antioxidants

The function of antioxidants becomes vitally important  when it comes to protecting your cells against the effects of free radicals. Free radicals severely harm the body.

These free radicals can cause oxidative stress and cellular damage and can hasten the ageing process.

Antioxidants help prevent free radicals from biological cells, preventing or reducing oxidative damage. Vitamin  C, a vital water-soluble antioxidant, is not synthesized by the body and has to be obtained from food sources.

Passion fruit, a rich vitamin C source, helps shield the body and scavenge free radicals [2]. Studies conducted on passion fruit have also reported that the phenolic compounds present in the Krishna Phal might be the major contributors to the antioxidant activities.

#2 Healthy Fibre Source

Pulp from Krishna phal is high in dietary fibre, both soluble and insoluble, which is essential to any diet. Fibre helps avoid bowel problems and constipation by maintaining gut health and regulating the digestive tract.

Eating passion fruit daily may help improve digestion and enhance general health because of its high fibre content^[3]. The presence of fibre in the fruit helps increase satiety and delays the absorption of simple carbohydrates.

Planning your meals may be difficult sometimes, and you’re always looking for new ways to increase your fibre intake. But you’re not sure how to go about it.

You don’t have to worry, though, since Aashirvaad Atta and a team of knowledgeable nutritionists have developed the My Meal Plan, which estimates your daily fibre intake and creates a meal plan that satisfies recommended intake guidelines.

#3 Strengthens the Immune System

Because Krishna Phal is packed with nutrients, eating it as part of a balanced diet can help keep the immune system strong and manage the risk of illness and infection. It is rich in  vitamin C, a potent antioxidant that strengthens the immune system.

Vitamin C and other antioxidants work against free radicals in the body to assist the body in fighting oxidative stress and inflammation. They also contribute to tissue development and wound healing .

Beta-carotene—which the body metabolises into vitamin A—is also found in passion fruit^[4]. Vitamin A is vital for sustaining healthy skin and mucus membranes and is necessary for skin tissue regeneration.   

#4 Promotes Heart Health

Keep your heart healthy to lead a healthy life; passion fruit has abundant heart-healthy qualities.   It has a high dietary fibre content, which may help in managing cholesterol levels.

This may reduce the body’s levels of harmful cholesterol, low-density lipoprotein, or LDL. Furthermore, 100 grams of Krishna Phal have around 348 mg of potassium^[5][6]. Potassium facilitates blood pressure regulation, which may be beneficial for heart health.

#5 Encourages Gut Health

Passion fruit is a rich source of fibre and has several advantages for the gut microbiota. The gut plays a crucial role in general health, as evidenced by research showing how disruptions in the microbiome can result in inflammation and long-term health issues ^[7].

Foods high in nutrients and fibre support gut health by nourishing the beneficial bacteria in the digestive system.

Sufficient fibre consumption promotes good cholesterol levels, blood sugar regulation, and regular bowel motions. With fewer calories and excellent fibre content, passion fruits help you get the most fibre without consuming too many calories^[6].

#6 Encourages Skin Health

Antioxidants like vitamin C, abundant in passion fruit, have a significant positive impact on skin health. They aid in the battle against free radicals linked to oxidative stress and ageing symptoms.

Furthermore, the presence of vitamin A can aid in promoting skin regeneration ^[7].

#7 Low Glycemic Index

Passion fruit is one tropical Krishna Phal with a low glycemic index (GI)^[8]. This indicates that it doesn’t result in a significant spike in blood sugar levels after consumption, which makes it a healthy choice for those with diabetes ^[9].  The presence of flavonoids in the fruit may be responsible for the hypoglycemic activity.

Tips for Selecting and Enjoying Passion Fruit

To choose and savor passion fruit at its finest, consider the following advice:

• Look for a purple or yellow-colored, heavy-feeling Krishna Phal when selecting one. The skin might have wrinkles or be smooth.
• The fruit is more ripe when its skin is more wrinkled. Verify that there are no green patches, bruises, or discolorations.
• Green passion fruit isn’t ripe.
• To get rid of germs and pesticide residue, carefully wash Krishna Phal.
• Cut the fruit in half using a sharp knife.
• The strong outer peel is easily sliced through with a sharpened knife.

Different Ways to Eat Passion Fruit

It’s not as easy as biting into an apple, but eating passion fruit isn’t tricky either. Consuming passion fruit is a lovely experience; there are many ways to savor its distinct flavor.

You may cut the fruit, use a spoon to remove the pulp and consume the pulp whole, seeds and all. Alternatively, you may remove the pulp, place it in a blender jar, and combine it with other fruits to make an excellent smoothie or juice.

If you want variety in your meals, you should try these two effortless dishes for passion fruit:

Recipe 1: Passion Fruit Smoothie

Ingredients

• One fresh passion fruit, the pulp removed
• One banana
• Half a cup of Greek yogurt
• Half a cup of coconut water
• Honey to taste
• Cubes of ice

Grind half a cup of coconut water, yoghurt, crushed banana, and Krishna Phal until smooth. Add honey to taste. Add ice and mix once more.

Pour this smoothie into a glass and enjoy it for breakfast every day!

Recipe 2: Passion Fruit Salad Dressing

Ingredients

• Two fresh passion fruits with their pulp removed
• Three teaspoons of olive oil
• One spoonful of honey
• One tsp yellow mustard
• To taste, add salt and pepper.

Combine honey, olive oil, mustard, and passion fruit pulp. To taste, add salt and pepper for seasoning. For a tropical twist, drizzle this dressing over your favorite salad!

Side Effects of Passion Fruit

Passion fruit is high in vitamins, fibre, and antioxidants, but people with specific medical concerns, such as those with kidney issues or who have to be mindful of potassium in their diet, should only eat it in moderation. As Potassium is Abunduntly present in passion fruit, and consuming too much of it may negatively affect some medical problems. When consuming Krishna Phal, keep the following things in mind:

• Allergies: Before consuming passion fruit, you should see a doctor if you have a history of allergies to it or other related substances, such as latex.
• Other drugs:   If you are taking certain medications, it is advised that you speak to your doctor to understand the requirements and assess any drug-nutrient interaction.
• Gastrointestinal sensitivity:     People prone to acid reflux or gastrointestinal issues should eat in moderation or refrain from eating if they feel uncomfortable.
• FODMAP sensitivity: A class of certain carbohydrates, or sugars, known as FODMAPs, might be difficult for some individuals to digest. Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols are the acronyms for these various sugars that may be found in various foods.

Passion fruit may cause symptoms in those sensitive to FODMAPs since it includes some fermentable carbs. You should consume in moderation of this fruit if you have FODMAP sensitivity or irritable bowel syndrome (IBS).

If you’re concerned about consuming passion fruit can lead to side effects, talk to our healthcare provider about what you may do. Reach out to our certified nutritionist for a 45-minute consultation and get a customized nutrition plan created just for you.

Long Story Short..

Passion fruit can be a pleasant and beneficial addition to a nutritious diet. It is rich in vital nutrients, such as vitamins C and A, and low in calories. Additionally, being high in fibre and antioxidants supports several health pathways.

The nutritional makeup of passion fruit can potentially improve heart health, blood sugar regulation, digestive health, and immune system performance.

There are two popular varieties: purple and yellow. Both are delicious when eaten raw or added to various foods, including salads, yoghurts, and desserts. Moderation is always the key, so add this fruit into your diet in moderation to avoid any negative implications regarding its excessive intake.

Remember that while passion fruit is abundant in nutrients, having a balanced diet is vital for general health.

Frequently Asked Questions