Passion fruit (a.k.a. Passiflora edulis) is a sweet tropical fruit, with a yellow or dark purple skin, depending on the variety. It is slightly oval in shape and has a slimy yellow flesh which wraps numerous edible and crunchy seeds.
It is a rich source of antioxidants, which effectively destroy cancer cells, and about 13 carotenoids, including zeta, beta and alpha-carotene, b-cryptoxanthin, and lycopene. Moreover, this fruit is abundant in B vitamins, vitamins A and C, calcium, copper, fiber, folate, iron, magnesium, niacin, phosphorus, potassium, and protein.
Therefore, it has a plethora of health benefits, such as:
— It is abundant in dietary fiber which lowers cholesterol levels, potassium, which protects the heart from an irregular heartbeat and controls the contraction and expansion of heart muscles, and antioxidants, which prevent plaque buildup in the arteries
— Passion fruit detoxifies the colon and ensures healthy bowel movements
— It has been found to prevent and fight cancer, since it is rich in phytonutrients, like apigenin, luteolin, caffeic acid, and beta carotene, while its seeds are rich in amygdalin and passifloric acid
— The high potassium levels regulate blood pressure, balance electrolytes and control muscle function, so its consumption improves heart health
— Passion fruit contains high amounts of medicinal alkaloids and phytonutrients which relax the nervous system, improve mood, treat depression and anxiety, and improve sleep quality
— The high amounts of antioxidants like vitamin A, C and flavonoids improve vision, and protect the eyes from free radicals, while the beta carotene prevents eye damage and eye diseases
— The numerous antioxidants in this fruit prevent free radical damage and protect against cancer
— It increases the levels of a pigment called hemoglobin in the blood, which transports blood throughout the body
You should always choose ripe, a bit wrinkled, passion fruits. You can eat them raw, juice them, or add them to some tasty recipes, such as the following slightly tart, subtly sweet, energizing, and summery smoothie:
Pink Passion Fruit Smoothie Recipe
- 1 cup thawed frozen or fresh passion fruit pulp
- 1 ripe and speckled banana, peeled, sliced, and frozen
- 1 heaping cup fresh strawberries, hulled
- 2 Medjool dates, pitted
- 2/3 cup unsweetened plant milk
- 1 tablespoon finely-diced beets (optional for color)
You should add the passion fruit, banana, strawberries, and Medjool dates in the blender. Pour the milk over them, and add the beets if you have decided to use, and blend for a few minutes on a high speed, until you get a smooth mixture.