Passion Fruit: Varieties, Impressive Nutrition, and How to Eat

Passion fruit, also known as granadilla, is a tropical fruit that is found in various parts of the world. It has a unique flavor and is packed with nutrients that make it an ideal addition to your diet. In this post, VINUT will explore the benefits of passion fruit, its uses, and tips on how to incorporate it into your diet.

Passion fruit is a type of fruit that comes from the passion flower plant. It is native to South America but is now grown in many tropical regions around the world. The fruit is typically small, and round, and has a hard outer shell that can range in color from yellow to purple. Inside the fruit, you will find a soft, juicy pulp filled with seeds.

Purple Passion Fruit

This is the most common variety of passion fruit, known for its sweet and tart flavor.

Yellow Passion Fruit

This variety is slightly sweeter than purple one and has a more delicate flavor.

Giant Granadilla

This variety is much larger than other types of passion fruit and has a milder flavor.

It is not only delicious but also nutritious. Here are some of the key nutrients found in this fruit:

• Calories: 17 per fruit (18 grams)
• Carbohydrates: 4 grams
• Fiber: 2 grams
• Protein: 0.5 grams
• Fat: 0.2 grams
• Vitamin C: 30% of the RDI
• Vitamin A: 10% of the RDI
• Iron: 2% of the RDI
• Potassium: 3% of the RDI

1. Boosts Immunity

Thanks to its high vitamin C content, the fruit can help boost your immune system and fight infections. Vitamin C boosts the immune system by helping the body absorb more iron from plant-based foods and may improve the body’s ability to fight infections.

2. Improves Digestion

This fruit is a rich source of fiber, which promotes healthy digestion and prevents constipation. It may also have a prebiotic effect, which means it can help feed the beneficial bacteria in the gut.

3. Lowers Blood Pressure

The fruit contains a lot of potassium that helps lower blood pressure, thereby reducing the risk of heart disease and stroke. Passion fruit, when eaten whole, contains a lot of fiber that can help remove excess cholesterol inside the blood vessels. A high-fiber diet can reduce a person’s risk of heart disease.

4. Rich in antioxidants

The fruit is rich in antioxidants, which are compounds that help neutralize harmful free radicals in the body that help protect the body against the damaging effects of free radicals and reduce inflammation. These antioxidants help protect the body against free radicals, which can damage cells and lead to chronic diseases like cancer and heart disease.

Passion fruit can be eaten on its own or used in various recipes to add flavor and nutrition. Here are some ideas:

1. Raw Consumption

To eat passion fruit raw, you can simply cut it in half with a sharp knife and scoop out the juicy pulp with a spoon.

2. Juice

Passion fruit juice is a popular drink in many countries and can be enjoyed on its own or mixed with other fruits or liqueurs to create delicious cocktails.

3. Smoothies

Add passion fruit pulp to your favorite smoothie recipe to give it a tropical twist and added nutrition.

4. Desserts

It makes a great addition to desserts like cheesecake, mousse, and sorbet.

While this fruit is generally safe to eat, some people may experience side effects like:

• Allergic reactions
• Stomach upset or diarrhea
• Headaches

Some products extracted from passion fruit are currently sold at VINUT: