Why Are There So Many Passion Fruit Varieties?
Passion fruit (Passiflora) is a round or oval-shaped delicious fruit with a tough and waxy type rind. There are nearly 550 different species of fruits in the Passifloraceae family to which the passion fruits belong. The majority of these species fruits are not tolerant enough to survive in the climatic conditions of most countries including the United States. The edulis variety of the Passifloraceae family produces some of the popular fruits available worldwide and also grows well in the milder areas in California.
Hence, the varieties of passion fruit are in abundant diversity because of the climactic conditions and irregular geographic distribution. These different species of passion fruit would also range from country to country be it in size and even shape (from the size of a small egg to that of a moderate-sized tennis ball). The colors of the fruit can also range from purple to yellow-orange, with hybrid varieties having both purple and yellow fruits considered very common. While some varieties of passion fruit are sweeter and more fragrant than others. These fruits grow best in humid regions at temperatures between 68 and 82 degrees Fahrenheit.
How to Purchase and Store Passion Fruits?
Once this fruit ripens from green to its color of yellow or purple, it can be easily harvested. Passion fruits are not directly picked from their vines, but rather collected shortly after the fruits drop to the ground. This is the reason why one can observe the fruit peels to be wrinkled often during purchase, but this is considered fine. Once one purchases the fruit, it is important to store it at room temperature for two to four weeks, as it ripens faster in warmer temperatures. In the refrigerator, passion fruit will last and can be consumed for up to a month.
How Common Are the Fruit Allergies?
Passion fruit allergies are quite common in fact and are associated with individuals who usually suffer from or are susceptible to latex, pollen, or other fruit allergies. Passion fruit also additionally contains low levels of a natural toxin which is a glycoside. These compounds however are concentrated only in the unripe versions of the passion fruit and degrade as the fruit ripens. This is not a major concern, hence one only needs to be careful to purchase ripe fruits and avoid overconsumption to limit the risk of allergies. In case one suspects a passion fruit allergy soon after consuming it - be it like hives, throat tightness, dizziness, weak pulse, anaphylaxis, and much more, then immediately seek a physician or allergist for a thorough evaluation of the allergy and the predisposition to it and possible alternatives to consume.
What Are the Nutritional Facts of Passion Fruit?
Passion fruit usually comes in two basic color varieties: purple and yellow. These fruits have a typical musky and sweet taste. One cup of passion fruit approximately around 8.468 ounces can provide one up to 220-230 calories, around 0.183 ounces, around 1.940 ounces of carbohydrates, and a negligible 0.03527396 ounces of fat. Passion fruit is an excellent source of the essential vitamins A and C, iron, magnesium, and potassium. The following nutrition information has been enlisted by the USDA (United States Department of Agriculture) for a single serving of purple passion fruit of approximately 8.327 ounces include:
- Fiber: 0.864 ounces.
- Fat: 0.03527 ounces.
- Sodium: 0.0023 ounces.
- Carbohydrates: 1.940 ounces.
- Sugars: 0.931 ounces.
- Protein: 0.183 ounces.
- Vitamin C: 0.0025 ounces.
- Total calories: 229 calories.
Passion fruit has a low glycemic index of only 27.5, hence it can be suited for prediabetics and diabetics as well. A single serving of passion fruit yields around 0.183 ounces of protein making this fruit one of the fewer ones that yield healthy macronutrients or proteins. Apart from a healthy dose of vitamin A, vitamin C, iron, magnesium, and potassium smaller amounts of other nutrients like phosphorus, choline, calcium, magnesium, folate, niacin, and vitamin K are also present in the fruit.
What Are the Health Benefits of Passion Fruit?
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Consumption of potassium-rich fruits and vegetables like passion fruit is known to stabilize blood pressure while also reducing cardiovascular risks, stroke, and kidney damage.
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Passion fruits are a common global part of plant-based eating and commonly recommended by health and nutrition experts because they can be easily included in the diet as a low GI (glycemic index), low fat, and moderate protein fruit, hence they can aid in healthy weight loss. For the same reason, many nutritionists also recommend these fruits as part of lower-fat vegan diets.
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The rich purple or yellow color of passion fruit is because of the powerful antioxidants present in the seeds, pulp, as well as its skin. Along with beta-carotene and anthocyanins that boost eye health and bodily immunity, passion fruit also can aid in wound healing and new skin formation because of its rich store of vitamin C.
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Passion fruits are often suggested by nutrition experts for people suffering from iron deficiency anemia. This fruit owing to its high antioxidant potential and anthocyanins can improve cognitive function and prevent dizziness, and fatigue associated commonly with iron deficiency anemias. This is because passion fruit provides nearly 21 percent to 48 percent of the recommended intake for iron, along with the absorption of vitamin C present in it which can be beneficial to anemia patients.
What Are the Best Ways to Consume Passion Fruit?
Always wash the exterior of the passion fruit thoroughly under running water before cutting the fruit. Once they are cut, one can easily cover the fruits with plastic wrap to prevent contamination and store them in the refrigerator to consume for a couple more days if one wants to. The best way to eat passion fruit is to cut it in half and scoop out the pulp with a spoon One can eat the seeds of the fruit by scooping them out with a spoon as they are edible too.
Passion fruit juice is a popular breakfast and meal adjunct in many countries, one can easily press the pulp and seeds through a fine strainer to extract the juice from the fruit. Passion fruit seeds are usually large and soft, so this process of straining is quite easy. It is better if one presses the seeds through a cheesecloth or sieve to convert the juice into a syrup form if needed. Passion fruits can be easily added to regular fruit or vegetable salads, yogurt dishes, or even be part of whole grain bowls. Passion fruit seeds are most commonly used by culinary experts throughout the world to contribute as a decorative addition to cocktails, frozen treats, and non-alcoholic beverages.
Conclusion
Passion fruit is a healthy, fibrous, and antioxidant-rich fruit that provides immense health benefits. Purchasing ripe fruits and using them in low-fat vegan diets or low-GI diets can help boost immunity. By incorporating these nutrient-rich fruits into one’s diet, one can enjoy both delicious flavors and the health benefits they offer, making them a valuable addition to any balanced lifestyle.
