Absolutely delicious and quite expensive, also one of the most beloved fruits, passion fruit grows happily in New Zealand, Australia, Brazil, Paraguay, and Argentina, with certain cultivars being grown in the States too, particularly in California.
How to recognize ripe passion fruit
The flavor is unique, very intense and aromatic when the fruit is fully ripe. Ripe passion fruits are heavy and plump with wrinkled skin. Underripe passion fruits are usually very hard and a lot less sweet.
The fruit keeps 2 to 5 days in the pantry depending on ripeness, 5 to 7 days in the refrigerator if already ripe, and up to 8 months if stored in the freezer.
Frozen passion fruit is usually kept for desserts and making juices, a popular option since it is somewhat difficult to find the fruit fresh in local supermarkets outside peak season.
Passion fruit nutritional information (for 100 grams fruit)
Passion fruit is particularly high in minerals and contains high amounts of phosphorus and potassium. It is also a very good source of vitamin A, vitamin C, and dietary fiber, making it a great food to maintain heart health and prevent inflammatory disorders.
List of vitamins in passion fruit List of minerals in passion fruit
Vitamin A 1272 IU Calcium 12.0 mg
Vitamin C 30.0 mg Iron 1.6 mg
Vitamin K 0.7 mcg Magnesium 29.0 mg
Riboflavin 0.1 mg Phosphorus 68.0 mg
Niacin 1.5 mg Potassium 348 mg
Vitamin B6 0.1 mg Sodium 28.0 mg
Folate 14.0 mcg Zinc 0.1 mg
Choline 7.6 mg Copper 0.1 mg
Selenium 0.6 mcg
100 grams of passion fruit contains 97.0 calories, 2.2 grams protein, 0.7 grams fat, 72.9 grams water and 23.4 grams carbohydrates of which 10.4 represent dietary fiber and 11.2 sugars.
Passion fruit is cholesterol-free, low in sodium and very low in saturated fat.
Passion fruit health benefits
Eye health and protection against infections through vitamin A
As with every other food, passion fruit provides health benefits in strong link with the nutrients it contains. As such, the fruit is particularly associated with eye health because it contains a lot of vitamin A, which is known to protect the eyes against cataracts and macular degeneration among other disorders.
Vitamin A can also fight infections in the body and has been shown to have positive effects in combating urinary tract infections.
Heart health and protein synthesis through potassium
Rich in potassium, passion fruit is a shield against heart diseases including stroke and low blood pressure.
An essential mineral for bone health, potassium neutralizes metabolic acids and decreases the urinary loss of calcium.
Moreover, potassium is vital for nitrogen metabolism, a process by which nitrogenous compounds move to provide and synthesize more protein, potassium improving nitrogen uptake.
Better metabolic function and protection against inflammatory disorders through vitamin E
A great source of vitamin E, passion fruit offers protection against chronic inflammation and can prevent inflammatory conditions such as arthritis, asthma and rheumatism.
Vitamin E properties include fighting against free radicals that damage cells and cause diseases, repairing damaged skin, improving vision and the metabolic function. Passion fruit can be added to fruit salads that include mango, avocado and kiwi for elevated levels of vitamin E.
Disease prevention and protection against premature aging through antioxidants
Passion fruit is a good source of vitamin C and also contains cryptoxanthin and carotene, all providing antioxidant support in the body. Antioxidants neutralize free radicals from the body, protecting against diseases.
Antioxidants are also relevant in relation to premature aging, working to prevent wrinkles and skin thinning.