Passion Fruit And Digestive Health: A Tropical Elixir

Passion fruit is an exotic fruit in South America, South Africa and Asia.The name is Passiflora edulis or Passiflora flavicarpa.²

It contains a high level of antioxidants, making it a valuable and nutritious option that is increasingly popular in numerous cultures across the globe. It has different colours, from yellow to purple or red and varies in size, ranging from small to large (as an orange). The outer peel is thick, and the pulp itself is yellow with a jelly-like consistency, crunchy seeds and an aromatic taste (sweet and sour), so different from other fruits.¹

Passion fruit's high water content is a remarkable characteristic, making it an excellent option for hydration.

There are over 500 passion fruit species, but the principal ones are Purple and Yellow. Yellow fruits are larger than purple varieties, but the pulp of the purple fruit is less acidic, richer in aroma and taste, and has a higher proportion of juicy pulp.²

Yellow passion fruit has more water and lower nutritional value than purple passion fruit, which is richer in vitamin C, vitamin A, fibre, and calcium.9

Nutritional benefits³

These values may vary depending on the type of passion fruit and cultivation conditions.

Vitamins and minerals

Passion fruit is rich in Vitamin A, Vitamin C, Magnesium, Iron and Potassium.

The human body does not naturally produce vitamin A, but we can take it from our daily diet. Vitamin A ensures visual health, helps the immune system, lowers the risk of developing certain types of cancer, and is an effective treatment for skin changes like acne and wrinkles.⁶

Vitamin C is a powerful antioxidant that protects and maintains blood vessels, skin, and bones and helps heal wounds. The human body does not naturally produce it. Therefore, we can take it from our daily diet.^4,5

Other nutrients, such as calcium, potassium, and magnesium, help maintain the health of nerves, the heart, and the kidneys.

Passion fruit is also rich in fibre, which can lower the bad cholesterol in the body, regulate blood sugar, and help manage weight loss.²

Digestive health

Digestion is one of the most important components of the human body system.

The digestive system contains a set of organs responsible for processing and absorbing food. Those organs are the pancreas, liver, gallbladder, and gastrointestinal tract, called the GI tract. The GI tract consists of the mouth, oesophagus, stomach, intestine small and large, and anus.

Every component of the digestive system helps to transfer the food and liquid through the GI tract. The food is divided into small pieces by our teeth, guided by our tongue to our stomach, combined with the digestive fluids, and goes to the small and large intestines. The large intestine facilitates water absorption, turning the waste from liquid to solid stool. And in the end, it is moved to the rectum.⁸

Our body needs water and nutrients from food, such as vitamins, minerals, proteins, and carbohydrates. It can absorb and transport the nutrients to specific areas of our body, where they are more beneficial to store or use. Also, our GI tract has good bacteria called gut flora, which help by improving our digestion.

Nerves and hormones play a key role in controlling the digestive process. These hormones play a crucial role in signalling our body when to produce digestive juices and let our brain know when we are hungry or full for longer periods. Additionally, our pancreas releases hormones that are essential for digestion.⁸

Eating Passion fruit is very beneficial for our digestive system. Apart from antioxidants that can help keep a healthy gut, Passion fruit contains a high fibre level that is important in regulating bowel movements and preventing constipation. Its high fibre content supports digestive health and promotes gut function.

Research has indicated that consuming a high amount of fibre can reduce the likelihood of developing heart disease, stroke, diabetes, and certain types of cancer.⁹

People need approximately 30 grams of fibre in their daily diet.

Other benefits

The antioxidants in Passion fruit contribute to immune system support and protection against chronic illnesses. This fruit is recognised for its potential to induce a calming effect on the body, making it a desirable choice for stress reduction and promoting overall relaxation.²

Passion fruit is a good choice for people with Diabetes, as it can lower glycemic index and improve insulin levels, making it a healthy and safe option for managing diabetes.¹

How to eat passion fruit

Passion fruit can be enjoyed fresh, especially when it is juicy, ripe, and ready to eat. If the fruit is already ripe, it is best to eat it within a few days, and if it is still unripe, it can be left at room temperature to ripen.

Cut the shell in half and remove the juicy pulp with a spoon. The shell is hard and inedible.

It can also be used in drinks, smoothing, salads, syrups, sauces and various recipes such as ice cream, desserts, cakes, jellies, syrups, and even savoury dishes.⁷

Passion fruit can be stored in the freezer for later use.

Correct storage is essential to optimise the longevity and taste of the item.

Passion fruit allergies

Some people are allergic to Passion fruit and should avoid it. Allergic reactions can range from skin rashes to shortness of breath.

Grow passion fruit at home

Passion fruit can be grown at home like any other tree. It needs well-drained soil, water the plant regularly, and fertiliser every 3 months. Because it is a climbing plant, she needs support to climb.²nThe best season to cultivate this plant type is spring and summer. The plant has an average lifespan of approximately 6-7 years.

Passion fruit side-effects

Numerous studies indicate that passion fruit does not have any adverse side effects.

Regular consumption of passion fruit at typical doses is non-toxic and safe.⁹

Summary

Passion fruit is a very common fruit which is widely available worldwide.

It is an important source of vitamins, antioxidants, fibre, and minerals.

It has numerous benefits like pain relief, anti-inflammatory properties, lowering blood pressure and cholesterol, preventing cancer, and improving digestion and mood.⁹