How Passion Fruit is Good For Your Health
Nutrient Content
Vitamins
Excellent Source of (Daily Recommended):
- Vitamin C – 118%
- Vitamin A – 60%
Good Source of (Daily Recommended):
- Riboflavin – 18%
- Niacin – 18%
- Vitamin B6 -12%
A Source of:
- Folate – 8%
Minerals
Excellent Source of (Daily Recommended):
- Potassium – 23%
- Iron – 21%
Good Source of (Daily Recommended):
- Magnesium – 17%
- Phosphorus – 16%
- Copper – 10%
Other
Excellent Source of (Daily Recommended):
- Fiber – 98%
Also a Source of:
- Omega-6 Fatty Acids
- Antioxidants – Beta-carotene and Polyphenols
*All nutritional information found at (1)
How Passion Fruit Prevents Chronic Disease
Passion fruit, like many fruits, prevents several chronic diseases that plague America today. Most notably, passion fruit helps to prevent cancer, diabetes, and heart disease.
How Passion Fruit Prevents Cancer
In general, fruit is recommended to be consumed daily in order to help prevent cancer. Passion fruit is a great resource to incorporate into your diet to prevent various cancers.
Passion fruit contains a number of antioxidants that can help reduce oxidative stress and chronic inflammation in your body.
Typically, chronic inflammation and oxidative stress are the leading causes of cancer development and other chronic diseases. (2)
Oxidative stress and chronic inflammation are caused by the presence of free radicals. When present at normal levels, free radicals are helpful, as they can help get rid of waste around the body. However, at excess levels, free radicals start attacking your tissues and disrupting critical systems throughout the body. The antioxidants found in passion fruit can help fight against these free radicals. (3)
Passion fruit is also full of various polyphenols. Polyphenols are a class of antioxidant shown to reduce the growth rate of cancer cells and to kill them. (4)
Passion fruit is richer in polyphenols than many other fruits in the world, including mango, pineapple, bananas, and more. (5)
Passion fruit has also been shown to reduce your risk of various cancers, including breast, stomach, and colon cancers. (6, 7, 8)
How Passion Fruit Prevents Diabetes
Passion fruit is incredibly beneficial for blood sugar control and preventing type 2 diabetes. As you have sugary and carb-loaded foods, your body breaks them down and uses insulin as a hormone to instruct cells to uptake broken-down sugars for fuel. If there is an imbalance in the number of blood cells and simple sugars in the bloodstream, you have an increased risk of type 2 diabetes.
Passion fruit is extremely rich in the polyphenol piceatannol. This polyphenol helps improve insulin sensitivity and has been shown to reduce type 2 diabetes risk in a few studies. (9)
In addition, passion fruit is loaded with fiber, which is very important for diabetes prevention because it makes you feel fuller for a longer period of time and helps you maintain a balanced blood sugar level.
How Passion Fruit Prevents Cardiovascular Diseases
Passion fruit is loaded with polyphenols. Polyphenols have a number of benefits, including anti-inflammatory effects. Reduction of chronic inflammation can in turn reduce your risk of heart disease and stroke because it alleviates strain on your blood vessels. When there is chronic inflammation, there is typically a blockage or inhibitor of the blood vessels, which allows less blood to flow to some regions of the body. (4)
When oxidative stress occurs, you are typically at a higher risk of heart diseases because of the higher blood pressure. Polyphenols counteract this and ultimately reduce your risk.
Passion fruit is also very rich in fiber. Fiber has been shown to lower your risk of heart disease. (1)
Passion Fruit Promotes a Number of Health Benefits
Passion fruit not only helps to prevent diseases, but support and promote the function of several important systems in our bodies.
How Passion Fruit Promotes Weight Loss
As mentioned above, passion fruit is high in fiber. Fiber content can help you avoid overeating because it fills you up quicker and keeps you fuller for an extended period of time. Consuming fewer calories and maintaining healthy blood sugar levels can ultimately help you lose weight. (1)
How Passion Fruit Promotes Immune Health
Passion fruit is loaded with vitamin C, which has been shown to help with overall immune health. Specifically, passion fruit helps to increase white blood cell production. White blood cells are essential for fighting against infections, and they help heal the body from wounds. In addition, vitamin C has been shown to promote healthy aging. (10)
How Passion Fruit Promotes Eye Health
Passion fruit is rich in vitamin A. Vitamin A’s precursor, beta carotene, is an essential antioxidant as well. Typically, our bodies will convert beta carotene into vitamin A. It has been shown in several studies that vitamin A improves eye health and prevents diseases such as age-related macular degeneration (AMD). (11)
How Passion Fruit Prevents Osteoarthritis
Passion fruit has been shown to reduce your risk of osteoporosis. Osteoporosis is typically a disease caused by low bone density. In turn, this makes your body vulnerable to injuries and bruises. With this in mind, the peel of the passion fruit can be extracted and has been shown to promote improved bone health, less stiffness in the joints, and a reduced risk of deteriorating osteoarthritis over time. More studies must be done to confirm these findings. (12)
How Passion Fruit Promotes Digestion
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Passion fruit is rich in fiber, and fiber is essential to a healthy microbiome and digestive health. Fiber keeps your gut healthy; however, most people do not seem to get enough of it through their diet. It’s essential to incorporate passion fruit into your diet since it keeps you fuller for an extended period of time, helping you consume less keep your blood sugar levels stable. (13)
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