Passion fruit grows on passiflora plants, commonly found in the tropical and subtropical parts of the world. It has a yellow or purple skin on the outside and is filled with crunchy edible seeds and soft juicy pulp. The fruit is round, has a thick rind, and tastes sour and tangy. Passion fruit has been gaining popularity because of its numerous health benefits. Here are a few exciting things you should know about it.

Health benefits of eating passion fruit
Passion fruit boasts a rich nutritional profile. One unit (without the refuse) contains approximately 17 calories, 2 grams of fiber, 2 mg of calcium, 0.29 mg of iron, 5.4 mg of vitamin C, 63 mg of potassium, and 5 mg of magnesium. It’s also rich in plant compounds like carotenoids and polyphenols. Further, the fruit is packed with immune-boosting vitamins and minerals and disease-fighting phytonutrients. Here’s what eating it does to the body:

• Boosts the immune system
  Passion fruit is a good source of vitamin C, an antioxidant responsible for neutralizing free radicals and keeping the immune system healthy. Including it the meal plan can help you build resistance against colds, flu, and other infections.
• Enhances digestive health
  As this purple fruit is high in fiber, it can benefit those with poor gut health. Fiber helps regulate the digestive system and prevent constipation. It also offers cardiovascular benefits by helping lower cholesterol levels.
• Controls blood sugar
  Passion fruit is excellent for people with diabetes due to its low-glycemic index. Eating it doesn’t drastically increase blood sugar as it is absorbed slowly into the bloodstream. The edible seeds can also help improve insulin sensitivity, reducing the risk of diabetes in those who don’t have the condition.
• Regulates blood pressure
  Passion fruit is rich in potassium, a mineral essential for healthy blood pressure levels. Hypertension can strain the arteries and increase the risk of heart attacks or strokes. The potassium in the fruit helps relax the blood vessels, improving blood flow and overall heart health.
• Reduces stress and anxiety
  Eating passion fruit is also good for emotional well-being as it contains magnesium. This nutrient positively impacts the brain cells, boosting mood and reducing stress and anxiety.
• Benefits skin health
  Vitamin C in passion fruit helps the body produce collagen, a protein that maintains skin elasticity and strength. Drinking a cup of its juice is enough to meet one’s daily vitamin C needs. Passion fruit also contains piceatannol, an organic compound that may help delay the signs of aging.

It’s essential to note that while passion fruit has several benefits, overconsumption can be harmful. Consult a nutritionist to learn how much you can safely eat daily to avoid complications.

How to incorporate passion fruit into different recipes?
Passion fruit is best eaten raw without the rind, which isn’t edible and should be discarded. You can cut it into half and scoop the pulp and edible seeds using a spoon, or blend the fruit and strain it for a refreshing juice. Passion fruit is versatile, and its juice can be used in all sorts of sweet and savory recipes to turn them from ordinary to extraordinary. Some popular ways to include passion fruit in the meal plan are:

• Drinks
  Relax and unwind while sipping on a mocktail made by mixing passion fruit juice, orange juice, pineapple juice, lemonade, mint leaves, and ice. You can also add the seeds of the fruit to your everyday beverages like water, iced tea, or lemonade.
• Desserts
  Add passion fruit juice to an ice cream recipe, or make some passion fruit popsicles to satisfy your cravings. Cakes and puddings are other ways of enjoying this delicious and healthy fruit.
• Salads
  Passion fruit can be used as a salad dressing (its seeds add a crunch). Just mix some fruit puree with lime juice, honey, and salt.
• Yogurts
  The fruit is an excellent addition to yogurts. Combining fresh mango, yogurt, and passion fruit juice creates a delicious smoothie.
• Savory or sweet sauces
  Combine passion fruit juice with hot peppers, oil, and lime to create a savory snack dip. Passion fruit coulis is a thin sweet sauce made with fruit pulp, sugar, and lemon juice. It can be used for cakes, desserts, or even as a breakfast topping.

Passion fruit is mostly available all year round in many grocery stores. It’s an ultimate superfood that offers impressive health benefits for all but has only one potential downside; it may not be safe for people with a latex allergy.