Passion fruit is a tropical fruit that is very suitable for consumption in hot weather because it has a quite sour and refreshing taste. Even though its size is relatively small, this fruit contains antioxidants, vitamins, fiber and other ingredients that are beneficial for health.
Did you know, one small passion fruit contains 2 grams of fiber, 17 grams of calories, 2 percent iron and potassium, as well as 9 percent of vitamin C and 8 percent of vitamin A of the daily value. Not only that, passion fruit also contains beta carotene and polyphenols.
Quoting Healthline, a study revealed that passion fruit is rich in polyphenols compared to other tropical fruits, such as pineapple, papaya, banana, lychee and mango.
There are several benefits you can get when consuming this tiny fruit, including:
1. Ward off free radicals
Passion fruit is rich in antioxidants which can protect the body from free radicals. Passion fruit seeds contain piceatannol, a polyphenol that can help increase insulin sensitivity in men who are overweight.
With these ingredients, you can reduce the risk of type 2 diabetes if you take passion fruit supplements.
2. Reduces Inflammation
A study shows that the purple skin of passion fruit can reduce asthma symptoms for four weeks. Another study also revealed that knee osteoarthritis sufferers who consumed purple passion fruit peel extract reported experiencing reduced pain and stiff joints.
3. Healthy eyes
Passion fruit contains vitamin A which is good for eye health. Vitamin A is known to be able to maintain eye health and prevent vision problems.
4. Good Source of Fiber
The fiber contained in passion fruit can prevent constipation and maintain intestinal health, although generally people do not consume enough of it.
Adopting a diet high in fiber is also associated with a lower risk of heart disease, obesity and diabetes. This is because soluble fiber will help slow down the digestive process, thereby preventing disruption of blood sugar in the body.
5. Lose Weight
Not only does it help reduce the risk of diabetes, consuming passion fruit can also help you lose weight, you know. Not only that, the fiber content in passion fruit can also help you feel full longer. In this way, food intake can be well controlled.
6. Prevent anemia
Anemia occurs because a person experiences a lack of iron intake in the body. To prevent anemia, you need to consume passion fruit. Remembering that this fruit contains vitamin C and iron. By meeting vitamin C levels in the body, the body can absorb iron more optimally.
7. Improves heart health
Fiber can help reduce cholesterol levels in blood vessels. In this way, cholesterol deposition in the arteries which can cause heart blockage can be prevented. By consuming passion fruit regularly, you can maintain heart health and improve blood flow in the body.
8. Increases body endurance
Vitamin C and antioxidants in passion fruit can help increase the body’s endurance and prevent premature aging. This is because vitamin C plays an important role in stimulating white blood cells and iron to increase the body’s endurance.
Even though passion fruit has many benefits, this fruit can cause allergies for a small number of people who have latex allergies. Purple passion fruit skin also contains the chemical cyanogenic glycoside, an enzyme that forms cyanide poison and can be toxic when in large quantities.
However, the tough skin of passion fruit is not usually eaten. Even if some people consume it, they usually consume passion fruit skin extract that has been properly processed.
To get the benefits of passion fruit and get the experience of consuming passion fruit deliciously, you can make passion fruit juice or mix it directly with salad or yoghurt.
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Rizanatul Fitri