Properties of passion fruit
Passion fruit is rich in fiber, vitamin A, vitamin C, potassium, magnesium, flavonoids and carotenoids, which is why it has antioxidant, anxiolytic, anti-obesity, digestive, hypoglycemic, sedative, relaxing, anti-cancer, rejuvenating, energetic, cardioprotective, hypotensive and lipid-lowering properties.
Main benefits
The benefits of passion fruit are:
1. Reduce anxiety and stress
Passion fruit reduces symptoms of anxiety and stress, as it is composed of flavonoids, such as kaempferol and quercetin, which act directly on the nervous system, calming and promoting relaxation. Learn about other foods that help improve anxiety and stress.
2. Control and prevent diabetes
Passion fruit pulp and leaves are rich in antioxidants, such as vitamin C, beta-carotenes, flavonoids and anthocyanins, which promote insulin production, helping to control blood glucose levels and prevent diabetes.
In addition to this, the peel of the fruit is rich in fibers such as pectin, which help the body to slowly absorb the sugar ingested from food, thus balancing blood glucose levels.
3. Fight insomnia
The leaves, flowers and pulp of passion fruit have mild sedative properties on the central nervous system, helping to combat insomnia and promoting more peaceful and relaxing sleep.
4. Help in weight loss
Since the passion fruit peel is rich in fiber, especially pectin, it helps slow down the digestion of food, increasing satiety between meals, and promoting weight loss. In addition to this, passion fruit has a relaxing effect that can improve problems with compulsive eating.
However, for passion fruit to help you lose weight, it must be accompanied by a healthy and balanced diet, accompanied by regular physical activity.
If you want to know your ideal weight, enter your data in the calculator below:
5. Prevent cardiovascular diseases
Because it contains high amounts of antioxidants, such as flavonoids and anthocyanins, passion fruit benefits the health of the arteries and prevents the formation of free radicals, thus preventing chronic diseases such as atherosclerosis, myocardial infarction and stroke.
Additionally, the pulp and peel of passion fruit, also being rich in fiber, promote the reduction of fat absorption from food in the intestine, which can improve cholesterol and triglyceride levels in the blood.
6. Control blood pressure
Passion fruit is low in sodium and rich in potassium and magnesium, important minerals that help increase the relaxation of blood vessels and eliminate excess sodium from the body through urine, promoting the reduction of blood pressure, being a beneficial food for people who have high blood pressure.
7. Fight constipation
Passion fruit can combat constipation, as it has optimal amounts of fibers that are important to facilitate the formation of the fecal bolus and help in the elimination of feces.
In addition, the pectin in passion fruit peel serves as food for the beneficial bacteria in the intestinal flora, promoting proper bowel function.
8. Prevent sagging and premature aging
Passion fruit is rich in antioxidants, such as vitamin A and C, and anthocyanins, which protect skin cells from free radicals, preventing sagging and premature aging. See other antioxidant foods that prevent aging.
Additionally, the pulp and peel of this fruit contain optimal amounts of fiber that help control blood sugar, thus reducing the advanced formation of glycation products, called AGEs, which produce inflammation and sagging skin.
9. Increase energy
Passion fruit is rich in carbohydrates, minerals and vitamins, being a fruit that helps improve energy and mental and physical disposition, reducing general daily fatigue, being an easy food to consume for breakfast, snack or between meals.
10. Prevent the development of cancer
Being rich in antioxidants, such as vitamin C, beta-carotenes, flavonoids and anthocyanins, passion fruit has anti-cancer properties, as it helps reduce the accumulation of free radicals in the body that damage cells, preventing the development of cancer.
It is important to mention that to obtain the benefits of passion fruit, it must be consumed along with a balanced and healthy diet, in addition to doing physical activity regularly.
How to use passion fruit
Passion fruit can be consumed naturally or in the form of tea using the crushed leaves, which can be dried or fresh, as well as its flowers. In addition, this fruit can be used in the form of tincture, fluid extract or in capsules.
Furthermore, the fruit of the plant can be used to prepare natural juices, compotes, jams or sweets and the dehydrated peel can be used as a food supplement.
1. Passion fruit tea
Passion fruit tea is one of the ways in which the dried, fresh or crushed leaves of the plant can be used, and can be used to treat insomnia, anxiety or to treat hyperactivity in children.
Ingredients
1 teaspoon dried or crushed passion fruit leaves or 2 teaspoons fresh leaves;
150 ml of boiling water.
Preparation mode
Place the passion fruit leaves in a cup and add 150 ml of boiling water. Cover, let it sit for 10 minutes and strain before drinking.
For the treatment of insomnia and anxiety, this tea should be drunk up to 4 times a day. For the treatment of hyperactivity in children, the quantities should be indicated by the pediatrician.
See other tea options to help you sleep better and combat insomnia.
2. Passion fruit tincture
Passion fruit tincture can be purchased at certain pharmacies, markets or health food stores and should be taken 3 times a day, with a recommended intake of 2 to 4 ml of tincture, equivalent to 40 to 80 drops diluted in 50 ml of water, as directed by your doctor or herbalist.
3. Passion fruit fluid extract
Passion fruit fluid extract can be purchased at the market, certain pharmacies and health food stores and should be taken 3 times a day, along with 50 ml of water. It is recommended to consume 2 ml, equivalent to 40 drops, according to the instructions of the doctor or herbalist.
4. Passion fruit capsules
Passion fruit capsules can be purchased at certain pharmacies and health food stores. It is recommended to take 1 to 2 200 mg capsules, in the morning and at night, as directed by your doctor or herbalist.
5. Passion fruit peel flour
Passion fruit peel flour can be found in certain pharmacies, health food stores or supermarkets, and 1 tablespoon can be added to water, salads or other preparations.
Recipes with passion fruit
Some healthy recipe options to prepare with passion fruit are the following:
1. Passion fruit salad sauce
Illustrative image number 1
Ingredients:
3 tablespoons of passion fruit pulp;
2 tablespoons of olive oil;
1 tablespoon of honey;
1 tablespoon of filtered water;
¼ teaspoon of salt;
Pepper to taste.
Preparation method:
Mix all the ingredients together and then mix well with a whisk or spoon until you get a creamy consistency. Keep in the refrigerator in a sealed jar until serving with the salad.
2. Passion fruit mousse
Ingredients:
1 envelope of sugar-free gelatin powder;
1/2 cup natural passion fruit juice;
1/2 passion fruit;
2 cups of natural yogurt.
Preparation method:
In a pot, add the passion fruit juice and gelatin and heat to medium, stirring constantly until the gelatin dissolves completely. Then, remove from heat, add the yogurt and mix well. Then, place the mixture in a container and refrigerate for approximately 30 minutes. Finally, place the passion fruit pulp on top and serve.
3. Passion fruit juice with mango and mint
Ingredients:
Pulp of 1 passion fruit;
1 medium ripe mango;
2 cups of filtered water;
3 ice cubes;
4 mint leaves;
1 tablespoon of honey or stevia sweetener.
Preparation method:
Wash the passion fruit and remove the pulp. Wash the mango, remove the peel and cut it into pieces. Place the fruit in the blender and add the water, ice, mint leaves and blend everything. Finally, sweeten with honey or stevia and serve.
Side effects
Due to its action on the nervous system and its calming properties, the most common side effect of passion fruit is drowsiness, especially if ingested in excess.
Due to its calming effect, it is not advisable to consume supplements containing passion fruit while operating machinery or driving a vehicle.
Contraindications
Since passion fruit can lower blood pressure, consumption of this fruit is contraindicated in people with low blood pressure, except when indicated by a doctor, and should be consumed according to his or her instructions.
Passion fruit tea, tinctures and supplements are also not recommended for pregnant or breastfeeding women and for children under 12 years of age, as there are no studies proving their safety in these situations.