Introduction

Passionfruit, also called Passiflora edulis, is a fruit originally discovered in South America, and used in medicines to treat numerous conditions. Today, this fruit is cultivated globally and has numerous variations.¹

This fruit can be considered a superfood because of the numerous health benefits it provides. In fact, passion fruits provide antioxidant benefits, and anti-inflammatory, sedative, and neuroprotective effects. It can be consumed in various ways and is found in many processed foods (including cakes, ice cream, fruit vinegar, and fruit wine). In this article, we will detail the benefits of this superfood.²

Understanding the passion fruit

So, let us discuss the characteristics of this fruit further.

As introduced previously, passionfruit belongs to the family of Passifloraceae. Passiflora edilus is the most popular species.

This fruit appears round or oval, and its colour can range from purple to yellow. The inside is jellylike and filled with black seeds.

This fruit is considered the third most important tropical fruit (after mango and pineapple). Additionally, it is viewed as the king of fruit juices and spice fruit because of its characteristic aroma resembling numerous fruits (more than 130, including apple, strawberry, guava, pineapple, mango etc.).²

Species and varieties

There are more than 500 species of Passiflora, however, most of these are used in horticulture (the science and art of growing plants) or for ornamental purposes. Only about 60 species of Passiflora are considered edible.

Passiflora edulis is purple and characterised by a strong, sweet, and sour taste compared to the less common yellow variants that are usually sweeter.²

Geographical origin

Passionfruit is cultivated worldwide, but mainly in tropical, less developed countries.³ This fruit originated in South America, in an area ranging from southern Brazil to northern Argentina. While Brazil is the leading provider of this fruit (65% of global production) most of its production is sold domestically. Ecuador, Australia and New Zealand are the biggest exporters. Fresh fruits exported to Europe are most frequently from African countries (such as Kenya and South Africa), while juices and pulps are mainly from Colombia, Ecuador and Peru.⁴ Because of its adaptability to different climates passionfruit has gained significant popularity and become commercially important in many countries.

Appearance and characteristics

Other than being oval-shaped and yellow/purple in colour, passionfruit can range in size based on the type but they are commonly the size of a tennis ball.

The outer shell is tough to protect the internal part of the fruit, called the pulp This jelly-like pulp can range from yellow to orange and contains black seeds. The seeds are completely edible and usually add texture to the fruit.

The purple passion fruit is considered more aromatic and less acidic compared to the others. Instead, the yellow passionfruit is more acidic but produces a larger quantity of fruit and bigger fruits.^2,5

Nutritional profile

Passionfruit is not only a tasty treat but also a superfood with numerous health benefits including:

• Vitamins
• Minerals
• Dietary fibres
• Antioxidants
• Macronutrients
• Other bioactive compounds

Vitamins 

This fruit is rich in vitamins A and C. Vitamin C works as an antioxidant protecting the immune system, and aiding the absorption of iron for correct blood circulation. Similar to Vitamin C, Vitamin A supports the immune system and skin but also helps maintain a healthy vision.⁶

Minerals 

Passionfruits contain minerals such as potassium and iron. Potassium is used to maintain proper body functions, such as heart and muscle health, and to support electrolyte functions. Instead, iron is essential for oxygen transport across the body and the production of blood cells. The minerals in the skin, pulp, and seeds of the passionfruit are not limited to these two examples but also include zinc, nitrogen, calcium, phosphorus, magnesium and many others.⁶

Dietary fibre 

Passionfruits contain high levels of dietary fibre and are amongst the fruits highest in fibre alongside avocados and berries. Dietary fibres provide numerous benefits for digestive health contributing to proper intestinal function, regulating digestion, and bowel movements. A diet containing sufficient fibre can also reduce the risk of colon cancer, obesity, and cardiovascular diseases by reducing cholesterol.^7,8

Dietary fibre can be soluble or insoluble, the first regulates sugar in blood and digestion, while the latter regulates bowel movements and supports digestive health.

Antioxidants

Passionfruits are full of antioxidants such as vitamin C, polyphenols (flavonoids), and carotenoids. Antioxidants are needed to reduce free radicals in the body, minimising cell damage. Passionfruit is superior to bananas, mangos and pineapples in antioxidant properties with most of the antioxidants being present in the peel and seeds.⁶

Polyphenols have great antioxidant activity and are suggested to improve human health. These include flavonoids which contain numerous properties, such as pharmacological, anti-allergenic, anti-viral, anti-inflammatory, and therapeutic.⁹

Vitamin C, or ascorbic acid, also shows antioxidant, anti-inflammatory, and immunising functions, especially against respiratory infections.⁹

Carotenoids are pigments that contribute to the colour of the fruit as well as its amazing antioxidant properties.²

Macronutrients

Passionfruits are low in calories and have a moderate natural sugar content. Therefore, they are suitable for anyone in search of a low-calorie snack or in need of a balanced diet.

Other than the listed properties, this fruit has shown anti-tumour, hepatoprotective and neuroprotective properties.

Nutritional value can vary based on the variety and growing condition of the passionfruit.

Weight management

Because of the high content of dietary fibre, passionfruits can make you feel full faster. This fruit is also low in calories making it a convenient addition to your meals without adding to your calorie intake.

Because of these properties, it can reduce overeating but still provide essential nutrients such as minerals and vitamins.

This fruit has a high water content, essential to support weight management and maintain hydration, and has a moderate sugar content.

Passionfruit is versatile and can be a great addition to your meals but also be a great snack in its raw form., This fruit can be made into juices, salads, and smoothies.

With a balanced diet and regular physical activity, passionfruit can be a great help in your weight management plan.

Culinary uses

• Passionfruit smoothie
• Passionfruit juice
• Sauces
• Salad dressing
• Jam

Additional uses of passion fruit

• Analgesic
• Anxiolytic
• Hypotensive
• Anti-inflammatory (skin wounds and burns)
• Anti-diabetic
• Anti-bacterial (yellow passionfruit oil showed antibacterial properties against numerous bacteria)

Other than the fruit leaves, stem, and skin, the fruit’s flowers can be infused in boiling water.¹⁰ Passionfruits are used as phytotherapeutic remedies due to these properties.²

Cosmetic use

• Passionfruit oil has an antioxidant property benefiting skin and hair. It can hydrate your hair, stimulate hair growth, and soothe your skin
• Passionfruit can be mixed with other fruits in face masks
• Passionfruit scrubs can be made by adding a spoon of sugar to a freshly mixed fruit¹⁰

Selection and storage

The perfect passionfruit should be:

• Plump and heavy
• Without wrinkles, because the presence of wrinkles means less moisture and flavour
• Can have blemishes or marks as it does not affect the flavour

In cooler weather passionfruits can be stored outside the fridge but in warmer weather store your fruits in the fridge. In all climates, passionfruits can be frozen and used for snacks and desserts.

Risks and precautions

Several people can show adverse reactions to passionfruits. One of these is allergies.

Allergic reactions to passionfruits are often related to pollen, latex, and other fruit allergies. If you have ever shown an allergic reaction to any of the selected allergens or have any allergies, a test might be suitable before trying this fruit.

Allergic reactions can include:

• Dizziness
• Hives
• Slow heartbeat
• Closed throat
• Anaphylaxis (in severe instances)

Other possible adverse effects:

• Passionfruits contain cyanogenic glycoside, which is a natural toxin.While it does not cause immediate danger in small quantities, limiting the intake of this fruit is advised. 
• Passionfruits also contain oxalates, which contribute to kidney stones and anyone suffering from this condition should pay particular attention to the consumption of this fruit.¹¹

FAQ’s

Is passionfruit safe to eat? 

Yes, passionfruit is safe to eat and is considered a nutritious food. 

Can passionfruit help with anxiety? 

Yes, passionfruit contains certain compounds that relax the body and can help reduce anxiety. 

Can passionfruit be used in baking? 

Yes, passionfruit and passionfruit puree can be used as an ingredient in baking recipes.

Summary

Passionfruits are an incredible source of nutrients, vitamins, and various antioxidants which can help fight numerous conditions and enrich your diet.

This fruit can help limit inflammation, reducing the risk of chronic conditions such as heart disease, diabetes, cancer, and neurogenerative diseases.

Adding this superfood to your diet can provide a fresh tasty addition to your usual meals. Add this fruit to your daily smoothie, your yoghurt or your salad. This fruit is versatile and can be used in many dishes, sweet or savoury.

Although adding this superfood is important, a rich nutrient diet and regular physical activity are vital in maintaining a healthy lifestyle.

• Passionfruits are a superfood originating in South America
• Only a few variants of this fruit are eaten, most commonly the yellow and purple passionfruit
• Passionfruits are produced in countries with tropical climates, and consumed globally
• Passionfruits offer numerous health benefits, such as neuroprotective, anti-inflammatory, sedative, and antioxidant
• Passionfruits are versatile and can be incorporated into the diet in numerous ways