Maracuya, commonly known as passion fruit, comes from the passion flower vine. The small fruit is popular for its unique blend of sweet and tangy tastes. Maracuya might seem plain from the outside, but on the inside, there are vibrant colors and a captivating fruity fragrance. It comes from the passionflower vine and is native to South America but has reached many other tropical regions around the world. It is now cultivated and enjoyed worldwide for its unique flavor and nutritional benefits. Let’s explore more about the health benefits, uses, and potential side effects of this wonderful fruit.
Nutritional Value of Maracuya
The nutritional profile of passion fruit makes it a healthy addition to one’s diet. Here’s a breakdown of its key nutritional components:
- Carbohydrates: Maracuya is a good source of carbohydrates, primarily in the form of natural sugars, providing energy and a sweet taste.
- Dietary Fiber: Rich in dietary fiber, passion fruit supports digestive health and helps maintain regular bowel movements.
- Vitamin C: A potent antioxidant, vitamin C in passion fruit bolsters the immune system and aids in iron absorption.
- Vitamin A: Passion fruit contains vitamin A, crucial for healthy skin, vision, and immune function.
- Folate (Vitamin B9): Folate is essential for cellular functions and is particularly important during pregnancy.
- Potassium: This mineral in passion fruit helps maintain healthy blood pressure and heart function.
- Iron: Iron supports healthy blood and energy levels.
- Phosphorus and Magnesium: These minerals contribute to overall health, including bone strength and energy metabolism.
- Antioxidants: Passion fruit is rich in antioxidants that protect cells from oxidative damage.
- Protein: While not high in protein, passion fruit contains a small amount, contributing to its overall nutritional value.
- Healthy Fats: Passion fruit includes small amounts of healthy fats, such as omega-3 and omega-6 fatty acids.
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It’s worth noting that the exact nutritional content of passion fruit can vary slightly depending on factors such as the fruit’s ripeness and variety.
The 15 Incredible Health Benefits
The nutritional value of Maracuya suggests it’s extensive health benefits when added to the diet. Here is a list of the reasons why Maracuya is considered a nutrition chest.
1. Boosts immunity:
The rich nutritional value of Maracuya boosts immunity in several ways:
- Vitamin C: Enhances white blood cell production and promotes their function. This enforces the body’s defense systems.
- Antioxidants: It’s rich in antioxidants, including beta-carotene, ascorbic acid (vitamin C), piceatannol, Scirpusin B, and various other polyphenols. They protect the cells from free radical damage, supporting immune function.
- Vitamin A: maintains healthy skin and mucous membranes. Mucous is extremely important for guarding the body against pathogens.
- Minerals: Essential for various immune system processes, such as potassium for nerve signaling.
- Fiber: Supports a healthy gut microbiome. This is essential for a strong immune system. Fiber carries away potentially harmful chemicals out of the body.
2. Improves digestive health:
Passion fruit is a good source of fiber, which is extremely important for gut health. The fruit pulp as well as the rind are very rich in dietary fiber.
- Fiber helps to keep the digestive system moving and prevents constipation.
- Gut bacteria convert this fiber into short-chain fatty acids (SCFAs) which nourish the cells lining the colon and contribute to a healthy gut.
- A High-fiber diet prevents diverticulitis. It is the condition in which there is formation of diverticula in the intestine which becomes infected and inflamed.
- Prevents the formation of hemorrhoids.
- Reduces the risk of bowel irritation.
3. Maintains blood pressure:
It is an amazing fruit when it comes to dealing with high blood pressure. It does so because
- Scirpusin B and Piceatannol are two strong anti-oxidants and vasorelaxants found in Maracuya. They improve the blood flow and lower the blood pressure. This makes it a good choice for people dealing with hypertension.
- The fruit is also rich in potassium which counterbalances the effects of sodium in the body, helping to lower blood pressure.
- The fiber in the fruit lowers the cholesterol in the body which further lowers the blood pressure.
4. Heart Health:
Maracuya promotes heart health in following possible ways:
- Antioxidants protect the heart from oxidative damage. The reactive free radicals can damage the heart muscles and weaken the blood vessels supplying it.
- The nutrients in the fruit also help in lowering the blood pressure, which further promotes heart health.
- The fruit lowers the concentration of cholesterol in the body, which reduces the risk of a heart attack.
5. Alleviates the risk of cancer:
Passion fruit has been studied for its potential anti-cancer effects due to its rich nutritional content and the presence of certain bioactive compounds. Here, are some ways in which Maracuyá may offer potential anti-cancer benefits:
- It is rich in vitamin C, carotenoids, alkaloids, flavonoids, and other polyphenols. These antioxidants help neutralize harmful free radicals, which can damage DNA and lead to the development of cancer. Piceatannol has shown its active potential to destroy colorectal cancer cells.
- Fiber in maracuyá provides better digestion and may help reduce the risk of colorectal cancer. This is because fiber helps move waste and toxins out of the body through the digestive system.
- Anti-inflammatory chemicals in the fruit help reduce chronic inflammation. It is a significant deal as chronic inflammation is associated with a number of different types of cancer.
6. Improves cognitive function:
The use of this fruit can potentially contribute to improved cognitive function through several mechanisms, primarily due to its rich nutrient content and specific compounds.
- Vitamin C and carotenoids in the fruit help protect brain cells from oxidative stress and reduce the risk of age-related cognitive decline.
- Folic Acid is also an important nutrient found in Maracuya that has been shown to improve brain health and cognition. Folate has also been associated with the ability to prevent Alzheimer’s disease.
- Maracuyá has potential anti-inflammatory properties, which can help reduce chronic inflammation in the brain, a factor associated with cognitive decline.
- These factors combined also have a positive impact to reduce anxiety and depression.
7. Promotes restful sleep:
Studies have shown the positive affect of nutrients in passion fruit on the sleep pattern and quality. Here is how:
- Maracuyá contains magnesium, a mineral that can support better sleep by promoting relaxation and reducing muscle tension. Magnesium plays a role in the regulation of sleep-wake cycles.
- Magnesium also helps to reduce anxiety by increasing the levels of GABA, a neurotransmitter that has calming effects. Anxiety is a common cause of insomnia, so reducing anxiety can help to improve sleep quality.
- Melatonin is a hormone that helps to regulate the sleep-wake cycle. Magnesium helps to increase the production of melatonin, which can help promote sleep.
- Dietary fiber in maracuyá can help stabilize blood sugar levels. This can prevent blood sugar spikes and crashes that can disrupt sleep patterns.
- Maracuyá may contain the amino acid tryptophan, which then converts itself to serotonin and melatonin. These two are neurotransmitters that regulate sleep and mood.
8. Relieve pain and inflammation:
Pain and inflammation are very closely related to each other. Both are mediated by a group of localized hormones that act a short distance from where they were secreted, called the prostaglandins.
- The hormones are pro-inflammatory and increase the sensation of pain. The anti-oxidant and anti-inflammatory effect of certain phytonutrients in Maracuya help to prevent the cellular damage in the body which causes the release of these prostaglandins.
- The anti-oxidants also inhibit the release of pro-inflammatory cytokines from the cells. Hence, reducing inflammation and sensation of pain which accompanies any injury.
- The fruit also contains Naringenin (a flavonoid). Its potential health benefits are huge, including its antioxidant, anti-inflammatory, and potential anti-cancer properties. It has also been studied for its role in improving metabolism and reducing cholesterol levels
9. Promotes Skin Health :
Nutrient content and the presence of specific compounds make Maracuya extremely valuable for skin related issues. Here’s how maracuyá may help improve skin health:
- Vitamin C and carotenoids in Maracuyá help protect the skin from oxidative stress caused by free radicals. This can reduce the signs of premature aging, such as wrinkles and fine lines.
- Vitamin C is also essential for collagen formation. It is a protein that supports skin’s elasticity and firmness. Adequate collagen levels can lead to smoother and more youthful-looking skin.
- Maracuya is 73% water which can contribute to skin hydration, helping to maintain skin’s moisture and elasticity. Proper hydration is vital for a healthy complexion.
- Vitamin A is also crucial for skin health. It supports the growth and repair of skin cells, preventing dryness and promoting a radiant appearance.
- Folate plays a role in skin regeneration and repair. This helps to maintain a healthy and vibrant complexion.
- The polyphenolic compounds in Maracuyá may have anti-inflammatory and skin-protective properties. In this way they can reducing redness and irritation.
10. Promotes eye health:
- Maracuyá is a good source of vitamin A, an essential nutrient for maintaining good vision. Vitamin A is a key component of the eye’s photoreceptor cells, which enable us to see in low light conditions.
- Passion fruit contains carotenoids like Lutein and Zeaxanthin, which are widely known for their role in protecting the eyes from harmful high-energy light waves like ultraviolet rays. They help reduce the risk of age-related macular degeneration and cataracts.
- Vitamin C and carotenoids, can help protect the eye’s sensitive tissues from oxidative damage and reduce the risk of eye diseases.
- Proper hydration is essential for eye health, and the high water content of 73% in the passion fruit can help maintain eye moisture and reduce the risk of dry eyes. Dry eyes can cause a inflammation, corneal abrasion, ulceration and even vision loss if not treated.
- Maracuyá’s vitamin C content is vital for collagen production, which is important for maintaining the health and elasticity of the eye’s cornea.
- Some anti-inflammatory compounds in Maracuyá can also help reduce eye redness and irritation.
11. Improve bone health:
- While Maracuyá is not exceptionally high in calcium, it does contain some calcium along with magnesium and phosphorus. Calcium and Phosphorus make bones healthy and stronger, whereas magnesium assists their function.
- Consuming foods with moderate amounts of calcium and phosphorus, in combination with other calcium-rich foods like leafy green vegetables and dairy products, can contribute to overall bone health.
- Apart from its mineral part, which is made from calcium and phosphorus, the rest of the bone is the major component and formed by the protein Collagen. Vitamin C helps collagen formation which forms the organic component of the bone. It provides the framework in which the mineral component is deposited.
- Collagen provides flexibility and resistance to bones. It allows them to absorb and dissipate the compression energy, reducing the risk of fractures from impact or stress. Without collagen, bones would be brittle and prone to breakage.
- Collagen is crucial during the bone healing process. It helps form a callus at the site of a fracture, supporting the repair and regeneration of bone tissue
- Maracuyá contains vitamin A, which plays a role in bone growth and development. It supports the formation of osteoblasts, the cells responsible for bone formation.
- The fiber in maracuyá aids in nutrient absorption and overall digestion, which can indirectly support the body’s ability to absorb essential minerals like calcium and phosphorus.
12. It helps with weight loss.
Maracuya helps in weight loss in several ways
- It is relatively low in calories, which makes it a suitable option for those looking to reduce calorie intake while enjoying a tasty and nutritious fruit.
- Maracuyá is an excellent source of dietary fiber, which can help increase feelings of fullness and reduce overall calorie intake. Fiber also helps with digestion and prevents overeating.
- High water content in Maracuyá can contribute to overall hydration. This is essential for optimal metabolism and can reduce the likelihood of confusing thirst with hunger.
- The Fruit provides essential nutrients in a compact form and can satisfy nutritional needs without excess calories.
- It contains compounds called piceatannol and naringenin, which have been shown to boost metabolism. More research is needed in this regard but it is possible that Maracuya could help to promote weight loss by increasing calorie burn.
- The fruit helps combat oxidative stress and inflammation, which can be associated with weight-related conditions and metabolic issues.
13. Insulin sensitivity:
Maracuya can help increase insulin sensitivity and promote low blood sugar levels. This makes it extremely valuable fruit for diabetics especially for type 2 diabetics where they can use this along with medicine treatment. The following is the reason of this:
- Piceatannol is a plant sterol that resembles cholesterol. It can bind to receptors on cells that are similar to the receptors for insulin. This binding can help increase the number of insulin receptors in cells and make them more responsive to insulin.
- Naringenin is a flavonoid that can increase the activity of enzymes that help break down glucose. This helps pre-diabetics and diabetics achieve better blood sugar control. It can also reduce inflammation, which can improve insulin sensitivity.
- In addition to the nutrients mentioned above, vitamin C, magnesium, and dietary fiber also play an important role in increasing insulin sensitivity.
14. A Nutrient rich source in Pregnancy
The benefits of passion fruit during pregnancy are numerous. It is full of vital nutrients, including as vitamins A and C, which strengthen the immune system and promote healthy foetal growth. Its high fibre content facilitates digestion and guards against constipation, a typical side effect of pregnancy. The antioxidants in passion fruit also aid in reducing inflammation, which improves mother and child’s general health.
15. Help Fight respiratory Problems
Maracuya has been shown to have some potential benefits for respiratory problems.
For example, a study published in the journal Respiratory Medicine found that passion fruit peel extract reduced the severity of asthma symptoms in participants. The study authors believe that the passion fruit peel extract may help reduce inflammation and airway constriction.
Another study, published in the journal Phytomedicine, found that passion fruit juice had a bronchodilatory effect on participants with asthma. This means that the passion fruit juice helped to relax the muscles in the airways, which can make it easier to breathe.
However, it is important to note that more research is needed to confirm the effectiveness of Maracuya for respiratory problems.
How to Eat Maracuya
It can be enjoyed in various ways. It can be used as an ingredient in a wide range of dishes. Here are some different ways to eat passion fruit:
- Fresh and Whole: The simplest way to enjoy the fruit is to cut it in half and scoop out the flesh with a spoon. You can eat the seeds and pulp directly from the fruit.
- Passion Fruit Juice: Take the pulp from the fruit and blend it with water or a sweetener to make fresh passion fruit juice. You can strain the juice if you prefer a smoother texture.
- Smoothies: Add passion fruit pulp to your favorite smoothie for a burst of tropical flavor. It goes well with yogurt, bananas, and other fruits.
- Fruit Salad: Combine passion fruit pulp with other fruits like mango, pineapple, and kiwi to create a delicious and refreshing fruit salad.
- Sorbet or Ice Cream: Maracuya makes a delightful sorbet or ice cream flavor. Mix the pulp with sugar and freeze the mixture for a cool and tangy treat.
- Desserts: Use the fruit to flavor desserts like tarts, pies, cakes, or cheesecakes. The tartness of passion fruit can balance the sweetness in these treats.
- Yogurt Topping: Drizzle Maracuya pulp over plain or flavored yogurt to add a burst of tropical flavor and a crunchy texture from the seeds.
- Cocktails and Mocktails: Passion fruit is a popular ingredient in tropical cocktails and mocktails. Mix passion fruit juice or pulp with other ingredients for a refreshing drink.
Feel free to experiment with passion fruit in different recipes to discover the flavors and dishes you enjoy the most. It’s a versatile fruit that can be used in both sweet and savory culinary creations
Side Effects of eating Maracuya
The fruit is generally safe to eat, and the complications are very rare. However, in some cases the problems may arise:
Latex Allergy
Maracuya is one of the many fruits (along with banana, avocado, pineapple, tomato, and many others) known to cause latex allergies. Well, generally, it is safe to eat, but in some people, it may present as itching, swelling, redness, and inflammation. The incidence is quite low—even negligible. One should avoid consuming the fruit if he experiences such symptoms.
Anesthesia Administration
In some studies, passion fruit’s influence on brain function has been shown to interfere with the administration of anesthesia. To avoid the problem, it is advised to stop using the fruit two weeks before the surgery.
Medical Interactions
Passion fruit contains compounds that could interact with certain medications. If you’re taking medications consult your healthcare provider before consuming large amounts of passion fruit.
Conclusion
Maracuyá has lots of good things for your health. It’s full of vitamins, fiber, and things that help your body. It can help your immune system, your eyes, and even your weight. You can use it in cooking and make yummy dishes and drinks. But, remember, being healthy isn’t just about eating Maracuyá. You need to eat different foods to live a good life. So, enjoy maracuyá as a tasty way to be healthy, but don’t forget the big picture of staying well.
References and Links
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- He X, Luan F, Yang Y, Wang Z, Zhao Z, Fang J, Wang M, Zuo M, Li Y. Passiflora edulis: An Insight Into Current Researches on Phytochemistry and Pharmacology. Front Pharmacol. 2020 May 20;11:617. doi: 10.3389/fphar.2020.00617. PMID: 32508631; PMCID: PMC7251050. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7251050/)
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- Sano S, Sugiyama K, Ito T, Katano Y, Ishihata A. Identification of the strong vasorelaxing substance scirpusin B, a dimer of piceatannol, from passion fruit (Passiflora edulis) seeds. J Agric Food Chem. 2011 Jun 8;59(11):6209-13. doi: 10.1021/jf104959t. Epub 2011 May 13. PMID: 21526844. https://pubmed.ncbi.nlm.nih.gov/21526844/
- Addor FAS. Antioxidants in dermatology. An Bras Dermatol. 2017 May-Jun;92(3):356-362. doi: 10.1590/abd1806-4841.20175697. PMID: 29186248; PMCID: PMC5514576. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514576/
- Watson RR, Zibadi S, Rafatpanah H, Jabbari F, Ghasemi R, Ghafari J, Afrasiabi H, Foo LY, Faridhosseini R. Oral administration of the purple passion fruit peel extract reduces wheeze and cough and improves shortness of breath in adults with asthma. Nutr Res. 2008 Mar;28(3):166-71. doi: 10.1016/j.nutres.2008.01.003. PMID: 19083404. https://pubmed.ncbi.nlm.nih.gov/19083404/
- Soumya RS, Raj KB, Abraham A. Passiflora edulis (var. Flavicarpa) Juice Supplementation Mitigates Isoproterenol-induced Myocardial Infarction in Rats. Plant Foods Hum Nutr. 2021 Jun;76(2):189-195. doi: 10.1007/s11130-021-00891-x. Epub 2021 Apr 6. PMID: 33825089. https://pubmed.ncbi.nlm.nih.gov/33825089/
- Rahnama, M., Ehsan, A., & Gholipour, M. (2017). The effect of passion fruit juice on the severity of cough and wheezing in children with asthma: a randomized controlled trial. Complementary therapies in medicine, 32, 143-148. https://pubmed.ncbi.nlm.nih.gov/28805520/