Health benefits of passion fruit
In South America, China, and India, passion fruit has been used in folk and traditional medicines for a variety of health conditions, including:
But there have been few scientific studies on the effects of passion fruit on people. More research is needed to find out how passion fruit can benefit people.
Rich in plant compounds
A study found that passion fruit is higher in polyphenols than other fruits like:
Polyphenols are natural compounds found in many fruits and vegetables. They have antioxidant properties which help protect your body from damage caused by unstable molecules called free radicals. Free radicals are created during normal body processes like exercise and digestion and when you’re exposed to pollutants like cigarette smoke.
Researchers have identified more than 110 plant compounds from different parts of the passion fruit plant. Flavonoids and triterpenoids are the most abundant plant compounds found in passion fruit.
Passion fruit is especially rich in vitamin C. A single-cup serving of passion fruit has 71 milligrams of vitamin C. — almost the total recommended daily amount of vitamin C for adults, which is between 75 milligrams to 90 milligrams a day.
Experts say that you should get your antioxidants by eating fruits and vegetables instead of relying on supplements. Studies have shown that taking antioxidant supplements may increase your risk of developing certain health conditions. For example, too much beta carotene may increase the risk of lung cancer in smokers.
High in fiber
There are two types of dietary fiber. There’s soluble fiber, which dissolves in water. Soluble fiber may help lower your blood cholesterol and glucose levels.
Insoluble fiber also helps your gut flora. Gut bacteria take a longer time to break down insoluble fibers. This means that they multiply and grow more.
Passion fruit seeds are rich in insoluble dietary fiber. Researchers found that the fiber content of passion fruit seeds is higher than that of chickpeas, maize, and oats.
A 1-cup serving of passion fruit has 25 grams of dietary fiber. This is more fiber than in 1 cup of cooked black beans (15 grams of dietary fiber) or 1 cup of fresh raspberries (8 grams of fiber).
You need at least 25 grams to 35 grams of total dietary fiber daily. Most Americans get only about 15 grams of fiber a day.
May lower inflammation
A few small studies on passion fruit extract show that it may have anti-inflammatory effects. More research is needed. Researchers gave purple passion fruit peel extract to people with asthma. Those who took the extract had reduced coughing, wheezing, and shortness of breath.