Passion fruit is an intriguing fruit with some impressive health and medicinal benefits. It looks strange on its creeper vine, but do not judge it by its appearance. People around the world have been eating this fruit for centuries and today there are over 500 varieties of passion fruit. From boosting your immune system to preventing asthma attacks, so many passion fruit benefits make it something very special.
10 Great Benefits of Passion Fruit
Passion fruit is loaded with vitamin C, fiber, and other nutrients, which make it such a beneficial fruit to add in your diet. And there're many ways to enjoy it.
1. Boosts Immune System
It boosts your immune system by stimulating white blood cells. Its immune strengthening properties come from the fact that it is loaded with carotene, vitamin C, and cryptoxanthin. A single serving of passion fruit provides you with 100% of your daily requirement of vitamin C. These vitamins work as antioxidants and help eliminate free radicals from your body that are often linked to conditions such as heart disease, cancer, and premature aging.
2. Prevents Asthma Attack
Studies show that passion fruit may be beneficial for asthmatics. Its peel has a number of substances, such as acids, chemicals, and other ingredients that help reduce the symptoms and complications of asthma. It is also believed that passion fruit peel has such compounds that play a role in lowering your blood pressure. Its peel also contains flavonoids, which work as antihistamines and help relieve asthma symptoms and prevent allergic reactions.
3. Improves Digestive Health
One of many passion fruit benefits comes from the fact that it is loaded with dietary fiber. A single serving of this fruit provides you with 98% of your recommended daily intake of fiber. Fiber plays a big role in healthy digestion of food and also helps regulate bowel movements. There is fiber both in the rind and in the pulp of passion fruit; therefore, it really helps bulk up the stool and ensures that food moves through the digestive tract with ease. It also proves beneficial in treating constipation and lowering cholesterol in your blood.
4. Relieves Anemia
Anemia means you do not have enough red blood cells in your body. Red blood cells carry oxygen to different parts of the body, and in the absence of hemoglobin or red cells, you will feel lethargic and face other complications too. You develop anemia when you do not have enough iron in your body, and that is where passion fruit helps.
One-cup serving of passion fruit offers about 4 micrograms of iron – men need 6 micrograms a day, whereas women need 8.1 micrograms of iron a day. Combine passion fruit with another iron-rich veggie like beets or broccoli and you will get your recommended daily intake of iron.
5. Helps Lose Weight
As mentioned already, passion fruit is a rich source of fiber. Fiber keeps your stomach full and prevents hunger pangs. This helps keep your appetite in check. It can always be on your weight loss diet because 100g of passion fruit has no more than 97 calories. It is also low in fat and sodium. As it has natural sugars and carbs, you will find it quite filling and be able to recover from a strenuous workout session soon.
6. Strengthens Bones
Many passion fruit benefits come from its rich mineral content. It is loaded with copper, iron, phosphorous, and magnesium, all of which help improve mineral bone density. You need these minerals for stronger bones – they not just strengthen existing bone matter but also create new bone matter. Making passion fruit a part of your diet will help prevent and alleviate symptoms of arthritis and osteoporosis.
7. Improves Blood Circulation
It contains potassium that has vasodilating effect on your blood vessels. This facilitates smoother blood flow. At the same time, both copper and iron play a role in improving blood circulation by increasing your red blood cell count. It means that healthy, oxygenated blood can flow smoothly through dilated vessels to all parts of your body. This in turn stimulates metabolic activity in your organ systems.
8. Prevents Cancer
Among some impressive passion fruit benefits is how it helps prevent cancer. It promotes anti-carcinogenic activity in your body. Passion fruit also has antioxidants that help get rid of free radicals that promote mutation of the DNA of the healthy cells and cause cancer. It also has flavonoids, vitamin A, and phenolic compounds that also play a role in lowering your risk of developing lung, oral, and other types of cancers.
9. Relaxes Your Nerves
Passion fruit has medicinal alkaloids, including Harman, which has a sedating effect on your nervous system. Regular consumption of passion fruit will help reduce insomnia, restless, and sleeplessness. Replace your regular glass of warm milk with a slice of passion fruit before you go to bed to have a good night's sleep.
10. Alleviates Anxiety
Anxiety can lead to several health complications. Being anxious for an extended time increases your risk of developing hypertension. Anxiety leads to a temporary surge in your blood pressure but these surges can damage kidneys, blood vessels and heart when they occur more frequently.
Regular use of passion fruit may help decrease symptoms of anxiousness. Experts believe that extract from passionflower proves even more effective in the treatment of anxiety.