"Passion fruit is rich in antioxidants that can provide natural protection for the body. This fruit can also increase blood flow, especially to the brain and nervous system."
Passion fruit is one type of fruit with a refreshing sweet and sour taste. This fruit also contains many nutrients and vitamins that are good for your health.
There's nothing wrong with finding out more about the nutritional content and benefits of this fruit. Don't worry, you can also consume this fruit with its seeds because they are safe if swallowed.
Want to know what the nutritional content and benefits of passion fruit are for overall body health? Here's the review!
Nutritional Content of Passion Fruit
Here are the contents of 236 grams of fresh passion fruit, namely:
Calories: 229.
Fat: 1.7 grams.
Sodium: 66.1 milligrams.
Carbohydrates: 55.2 grams.
Fiber: 24.5 grams.
Sugar: 26.4 grams.
Protein: 5.2 grams.
Vitamin C: 70.8 milligrams.
Vitamin A: 151 micrograms.
Iron: 3.8 milligrams.
Magnesium: 64.8 milligrams.
Potassium: 821 milligrams
These various nutritional contents make passion fruit have many health benefits. However, make sure you do not consume this fruit excessively to prevent negative impacts.
Then, is passion fruit eaten with its seeds? Passion fruit seeds are safe to consume. So don't worry if you swallow passion fruit seeds.
Various Benefits of Passion Fruit
The super nutrients of passion fruit make it have many health benefits. So, what are the benefits of passion fruit? Well, here are some of the benefits:
1. Helps lose weight
Consuming passion fruit can actually help you lose weight. This is thanks to its low fat content, so that you avoid weight gain.
In addition, the fiber content in this fruit is also quite high so that it can make you feel full longer. That way, you will find it easier to control the food intake you consume.
Consuming passion fruit is also related to implementing a plant-based diet. According to a study in Nutrients entitled A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week Randomized Clinical Trial: The Role of Carbohydrates, a plant-based diet or consuming foods with high fiber content is related to weight loss, decreased fat mass, and decreased insulin resistance.
2. Maintain heart health
Consuming passion fruit regularly can help lower cholesterol levels in the blood. Fiber intake helps remove excess cholesterol from blood vessels, preventing deposits in the arteries that can cause heart blockages.
Passion fruit is also rich in potassium which can regulate blood pressure, relax blood vessels and increase blood flow.
Reporting from Frontiers with the title Passiflora edulis: An Insight Into Current Researches on Phytochemistry and Pharmacology, there are 110 phytochemical contents found in passion fruit. However, the flavonoid and triterpenoid content still has the largest amount and is antihypertensive.
This is what makes passion fruit good for maintaining heart health. There is nothing wrong with consuming passion fruit regularly to get these benefits.
3. Can regulate blood sugar levels
Low glycemic index and high dietary fiber make passion fruit the first choice among other fruits for a diabetes diet. Low glycemic foods do not cause a sharp increase in blood sugar after eating them.
The fiber in passion fruit can also help absorb sugar slowly into the bloodstream, which keeps blood sugar levels balanced.
Passion fruit is also rich in pectin, a type of fiber that makes you feel full without adding calories. In addition, the seeds in passion fruit contain a compound called piceatannol which can increase insulin sensitivity in the body.
4. Increase body immunity
Passion fruit contains vitamin C and antioxidants that help boost the immune system. Vitamin C stimulates the activity of white blood cells that boost immunity.
This vitamin also allows the body to absorb more iron from food to make the immune system healthy.
5. Healthy breathing
Passion fruit plays a vital role in reducing all respiratory problems. Examples include cough, cold, asthma, and other flu-like symptoms.
The nutritional content of passion fruit helps thin and loosen phlegm deposits in the chest and nasal cavity. This can make breathing easier and help the body get rid of mucus.
6. Strengthens bones
Passion fruit is rich in various minerals such as calcium, magnesium, phosphorus, and iron. These are bone-strengthening minerals that make bones strong and healthy. Passion fruit has anti-inflammatory properties that help reduce joint pain.
7. Helps reduce the risk of cancer
Passion fruit is rich in antioxidants that fight free radicals that can cause cell damage.
Reporting from the Antioxidant journal entitled Antioxidant and Anti-Tumor Effects of Dietary Vitamins A, C, and E, antioxidants can reduce the risk of cancer in several ways, such as reducing oxidative stress, reducing DNA damage, and preventing dangerous cell changes.
This fruit also contains vitamin A and flavonoids that help prevent the formation of cancer. Not only that, passion fruit has a compound chrysin which has anticancer activity.
8. Maintains healthy skin
Passion fruit is the best source of vitamin A and has nutrients that are beneficial for the skin. Passion fruit contains vitamin C and vitamin B which are important for skin health. The combination of these two vitamins will delay aging, maintain moisture, and skin elasticity.
9. Prevents anemia
Passion fruit contains very high levels of vitamin C, so it is good for preventing you from experiencing anemia due to iron deficiency. Fulfilling the body's vitamin C needs makes iron absorption more optimal. So that the amount of iron in the body can be met properly.
The Right Way to Consume Passion Fruit
Many people ask, is there a best way to consume passion fruit? Most people eat it raw, but you can also consume this tropical fruit by:
Mixing it with milk.
Eat it with yogurt.
As a smoothie mix.
Strain the seeds, boil the juice, and use it as an ingredient in ice cream, candy, cakes, pies, or cocktails.
Use the pulp or seeds of passion fruit as jelly.
Look for passion fruit that has thick skin and feels heavy for its size. Many people think that wrinkled skin means it is ripe, but that is just a myth.
Wrinkled skin means that the water content in the passion fruit has decreased, aka dried out. Don't forget to wash the passion fruit thoroughly before eating or cutting it.
0 komentar:
Post a Comment