Passion Fruit - Nutrition And Health Benefits

Passion Fruit

Source

About Passion Fruit

Latin name : Passiflora edulis.

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

The Passion fruit plant, Passiflora edulis is native to sub tropical 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 colored passion fruit while Passiflora edulis f. flavicarpa provides the yellow colored passion fruits.


Passion Fruit Vine, Flower And Fruits

Click thumbnail to view full-size
Flower of the passion fruit vinePassion fruit vine with raw fruitsDifferent varieties of passion fruits and its interior pulp with seedsThe juicy interior with the seeds is eaten
Flower of the passion fruit vine
Flower of the passion fruit vine | Source
Passion fruit vine with raw fruits
Passion fruit vine with raw fruits | Source
Different varieties of passion fruits and its interior pulp with seeds
Different varieties of passion fruits and its interior pulp with seeds | Source
The juicy interior with the seeds is eaten
The juicy interior with the seeds is eaten | Source

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 color ranging from a dark purple with white specks color to light to dark yellow.

The fruit cavity contains orange colored 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 flavor, has more of the juicy pulp, than the yellow colored passion fruit.


Nutrition And Nutrients In Passion Fruit

  • Provides low levels of calories at 97 calories per 100 grams.
  • In rich in dietary fiber 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.
  • The 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 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 fiber 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 promise of benefits in humans.
  • The dietary fiber in passion fruit provides for improved digestive health by regularizing bowel movements, controlling hemorrhoids, removing toxins from the gut, reducing 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 liquers 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 an 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


How to...Eat Passion Fruit

Passion Fruit Pudding Recipe

Passion fruit mousse

Passionfruit Butter Video Recipe Thermochef

© 2013 Rajan Singh Jolly

More by this Author


Comments 33 comments

Kathryn Stratford profile image

Kathryn Stratford 3 years ago from Manchester, Connecticut

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.


billybuc profile image

billybuc 3 years ago from Olympia, WA

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


carol7777 profile image

carol7777 3 years ago from Arizona

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.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@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.


rasta1 profile image

rasta1 3 years ago from Jamaica

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


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

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


Eiddwen profile image

Eiddwen 3 years ago from Wales

Another wonderful share rajan.

Eddy.


Suzie HQ profile image

Suzie HQ 3 years ago from Dublin, Ireland

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!


barbat79 profile image

barbat79 3 years ago from Connnecticut

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


heidithorne profile image

heidithorne 3 years ago from Chicago Area

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!


StephanieBCrosby profile image

StephanieBCrosby 3 years ago from New Jersey

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!


hawaiianodysseus profile image

hawaiianodysseus 3 years ago from Southeast Washington state

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


kashmir56 profile image

kashmir56 3 years ago from Massachusetts

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 !


KawikaChann profile image

KawikaChann 3 years ago from Northwest, Hawaii, Anykine place

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.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@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.


moonlake profile image

moonlake 3 years ago from America

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.


Que Scout profile image

Que Scout 3 years ago from Sydney Australia

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


Gypsy Rose Lee profile image

Gypsy Rose Lee 3 years ago from Riga, Latvia

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.


vocalcoach profile image

vocalcoach 3 years ago from Nashville Tn.

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


tobusiness profile image

tobusiness 3 years ago from Bedfordshire, U.K

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.


Peggy W profile image

Peggy W 3 years ago from Houston, Texas

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!


Natashalh profile image

Natashalh 3 years ago from Hawaii

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!


prettynutjob30 profile image

prettynutjob30 3 years ago from From the land of Chocolate Chips,and all other things sweet.

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


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@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.


Paul Kuehn profile image

Paul Kuehn 3 years ago from Udorn City, Thailand

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


Angelo52 profile image

Angelo52 3 years ago from Central Florida

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.


sweetie1 profile image

sweetie1 3 years ago from India

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?


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@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.


pandula77 profile image

pandula77 3 years ago from Norway

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 jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks for stopping by Pandula!


thelyricwriter profile image

thelyricwriter 3 years ago from West Virginia

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 jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks, thelyricwriter. Appreciate the read and sharing.


dianebarrios 2 years ago from California City, California

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

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