Maracuya Seeds: The 10 Incredible Benefits

When you eat a passion fruit, you might wonder if you should eat the seeds too. Surprisingly, you can—and they’re actually way more nutritious than you might think. Those tiny, crunchy seeds we usually ignore are packed with goodness and definitely deserve a place in your diet. Just as the Maracuya fruit itself, it’s seeds are also loaded with essential fatty acids, fiber, and antioxidants. These nutrients help the body in a variety of ways.

1. Nutritional Powerhouse: What’s Inside Those Seeds?

Maracuya seeds are full of nutrients that can contribute to your overall health in many ways. Here’s a closer look at what they offer:

1. Healthy Fats and Fiber: These seeds are a great source of dietary fiber, which aids in digestion and helps maintain a healthy gut. The fiber content not only keeps things moving but also helps in regulating blood sugar levels and lowering cholesterol. Along with fiber, passion fruit seeds contain healthy fats, particularly omega-6 fatty acids, which are essential for brain function and skin health. ¹
2. Protein Punch: While not as protein-dense as legumes or nuts, passion fruit seeds do provide a decent amount of protein, which is essential for muscle repair and growth. This protein helps in the building and maintenance of muscles, tissues, and cells, ensuring that your body functions optimally.
3. Antioxidants Galore: Passion fruit seeds are packed with antioxidants, including piceatannol. This powerful polyphenol has been shown to have anti-inflammatory and anti-cancer properties. Antioxidants help protect your cells from damage caused by free radicals, reducing the risk of chronic diseases.² Piceatannol, in particular, has demonstrated significant potential in protecting against oxidative stress and inflammation, making it a key component in maintaining overall health. ³
4. Vitamins and Minerals: The seeds are rich in essential vitamins and minerals such as vitamin A, vitamin C, potassium, magnesium, and phosphorus. These nutrients support various bodily functions, from boosting the immune system to maintaining strong bones. Vitamin A supports vision and immune function, while vitamin C is crucial for collagen production and overall skin health. Potassium helps regulate blood pressure, and magnesium is essential for muscle and nerve function.

2. Digestive Health: Keeping Things Smooth

Fiber is the unsung hero of digestive health, and Maracuya seeds have plenty of it. The insoluble fiber in the passion fruit seeds helps add bulk to your stool, making it easier to pass and preventing constipation. This fiber acts like a broom, sweeping through your digestive tract and keeping things moving smoothly. A healthy digestive system is crucial for overall well-being, and incorporating these seeds into your diet can make a significant difference.

Additionally, a diet rich in fiber is associated with a lower risk of developing various digestive disorders, such as diverticulitis and irritable bowel syndrome (IBS). The prebiotic effect of the fiber in passion fruit seeds also promotes the growth of beneficial gut bacteria, which are essential for a balanced and healthy gut microbiome.

3. Cardiovascular Health: Keeping Your Heart Happy

Passion fruit seeds contribute to cardiovascular health in multiple ways:

• Cholesterol Management: The fiber in the seeds helps reduce levels of bad cholesterol (LDL) in your bloodstream, which is vital for heart health. By binding to cholesterol in the digestive system, fiber helps prevent its absorption into the bloodstream, thereby lowering overall cholesterol levels.
• Blood Pressure Regulation: Potassium in the passion fruit seeds helps counteract the effects of sodium, aiding in the regulation of blood pressure. Maintaining a healthy balance of potassium and sodium is crucial for cardiovascular health, as it helps keep blood pressure within a normal range and reduces the risk of hypertension.
• Anti-Inflammatory Properties: The antioxidants, particularly piceatannol, help reduce inflammation, a key factor in heart disease. Chronic inflammation is linked to the development of atherosclerosis, where plaque builds up in the arteries, leading to heart attacks and strokes. By reducing inflammation, passion fruit seeds contribute to a healthier cardiovascular system.
• Vasodilatory effects: Scirpusin B, a dimer of piceatannol found in the Maracuya seeds, has been shown to have vasodilatory effects, promoting better blood flow and reducing the risk of atherosclerosis.⁴ By promoting the dilation of blood vessels, scirpusin B helps improve circulation and reduce the workload on the heart. This can lower the risk of heart attacks and strokes, contributing to a healthier cardiovascular system

4. Weight Management: The Fullness Factor

If you’re looking to manage your weight, Maracuya seeds might be your new best friend. The fiber content helps you feel full longer, reducing the likelihood of overeating. When you consume fiber-rich foods like passion fruit seeds, they expand in your stomach and slow down digestion, promoting a sense of satiety and reducing appetite.

Plus, the protein helps maintain muscle mass, which is essential for a healthy metabolism. Muscle tissue burns more calories at rest compared to fat tissue, so maintaining muscle mass is crucial for effective weight management. Including passion fruit seeds in your diet can help support your weight loss goals by providing a satisfying and nutrient-dense snack option.

5. Skin Health

Your skin reflects what you eat, and eating Maracuya seeds can markedly contribute to a healthy glow. The antioxidants protect your skin from damage caused by free radicals, like UV rays and pollution. These harmful agents can lead to premature aging, wrinkles, and other skin issues. By neutralizing free radicals, antioxidants help keep your skin looking youthful and radiant.

Omega-6 fatty acids help maintain the skin’s lipid barrier, keeping it hydrated and reducing the appearance of fine lines and wrinkles. Proper hydration is essential for maintaining skin elasticity and preventing dryness and flakiness.

Moreover, vitamin C aids in collagen production, crucial for skin elasticity and firmness. Collagen is a structural protein that helps keep your skin smooth and resilient.

Seed extracts have been shown to improve acne vulgaris with minimal to no adverse effects.⁵The antibacterial and anti-inflammatory properties of piceatannol can help reduce acne lesions and promote healthier skin.⁶

Moreover, nanostructured lipid carriers and hydrogels made with passion fruit seed oil have shown promise as effective skin care treatments, particularly as depigmenting agents. These innovative formulations provide suitable viscosity and texture properties for skin application, making them ideal for improving skin tone and reducing hyperpigmentation.⁷

6. Bone Health: Building Strong Foundations

Maracuya seeds are a good source of magnesium and phosphorus, which are vital for bone health. Magnesium helps with the absorption of calcium, ensuring it is effectively utilized in the body. Without adequate magnesium, calcium cannot be properly absorbed, leading to weaker bones.

Phosphorus, along with calcium, helps build and maintain strong bones and teeth. This mineral is a critical component of bone mineral density, which is essential for preventing fractures and osteoporosis. Including passion fruit seeds in your diet can support bone density and reduce the risk of osteoporosis, especially as you age.

7. Immune Support: Keeping Defenses Strong

The combination of vitamin C and antioxidants in passion fruit seeds provides a significant boost to the immune system. Vitamin C enhances the production and function of white blood cells, crucial for fighting infections. It also helps in the production of antibodies, which are essential for identifying and neutralizing harmful pathogens.

Antioxidants protect immune cells from damage, ensuring a robust immune response. By reducing oxidative stress and inflammation, antioxidants help maintain the overall health and efficiency of the immune system. Thus, the use of passion fruit seeds can lead to a lower incidence of infections and a quicker recovery when you do fall ill.

8. Fighting Inflammation

Studies have shown that piceatannol in maracuya seeds can protect cultured human cells from oxidative stress caused by carcinogens and has significant anti-inflammatory properties. This makes it a potent agent in fighting oxidative stress and inflammation, which are linked to numerous chronic diseases.

This helps protect against conditions such as heart disease, cancer, and neurodegenerative disorders. Its anti-inflammatory effects also contribute to overall health by reducing the risk of inflammatory conditions like arthritis.

9. Anti-Diabetic Potential

Piceatannol and other polyphenols found in Maracuya seeds have shown promise in managing diabetes. In vitro studies have shown their ability to inhibit alpha-amylase, alpha-glucosidase, and DPP-4 enzymes. ⁸ These enzymes play a role in blood sugar regulation, and their inhibition suggests that passion fruit seeds could help manage blood sugar levels and offer antidiabetic potential.

By slowing down the absorption of carbohydrates and improving insulin sensitivity, these compounds help regulate blood sugar levels and prevent spikes. This can be particularly beneficial for individuals with type 2 diabetes or those at risk of developing the condition. Incorporating passion fruit seeds into a balanced diet can be a natural way to support blood sugar management.

10. Neuroprotective Effects: Brain Food

Passion fruit seeds are not just good for your body; they’re also great for your brain. The polyphenols, particularly the stilbenes, have shown potential in protecting against neurodegenerative diseases such as Alzheimer’s ⁹. These compounds can help protect brain cells, potentially delaying the onset of cognitive dysfunctions and offering neuroprotective effects.¹⁰

This also helps prevent memory loss, as shown in some studies. This can be particularly important as we age, as neurodegenerative diseases become more prevalent.

Practical Ways to Enjoy Passion Fruit Seeds

Incorporating passion fruit seeds into your diet is easier than you might think. Here are some practical and delicious ways to enjoy them:

1. Smoothies: Add a tablespoon of seeds to your morning smoothie for a crunchy texture and a nutritional boost. The seeds blend well with fruits and vegetables, enhancing the overall flavor and nutritional profile.
2. Yogurt and Parfaits: Sprinkle the seeds over your yogurt or parfait for added fiber and a satisfying crunch. This not only adds a nutritional boost but also enhances the texture and taste of your favorite snacks.
3. Salads: Use the seeds as a topping for salads to add a nutty flavor and extra nutrients. They pair well with leafy greens, fruits, and nuts, creating a balanced and nutritious meal.
4. Baking: Incorporate the seeds into muffins, breads, and granola bars for an extra dose of health benefits. Their crunchiness and nutty flavor add an interesting twist to baked goods, making them both delicious and nutritious.
5. Snacks: Enjoy the seeds as a healthy snack on their own or mixed with other seeds and nuts. This can be a convenient and portable option for a quick energy boost throughout the day.
6. Dressings and Sauces: Blend the seeds into dressings and sauces to enhance flavor and nutritional value. They can add a unique texture and nutritional punch to your favorite recipes.

Maracuya Seeds as Pesticides

A study investigates the effects of volatile organic compounds (VOCs) emitted by passion fruit seeds on one of the most important destructive species of root-knot nematodes, Meloidogyne incognita. This worm severely affects the crops all around the globe. The crops infected include tomato, sweet potato, cucumber, pumpkin, cabbage, broccoli, Brussels sprouts, and many bulb crops. It was found that these VOCs significantly reduced the nematode’s infectivity and reproduction in tomato plants, up to a 99% reduction ‌in reproduction. ¹¹

FAQs

1. Can you eat Maracuya seeds?

Yes, you can eat passion fruit seeds! They are safe to consume and are packed with nutrients that can benefit your health.

2. Are Maracuya seeds good for you?

Passion fruit seeds are rich in essential fatty acids, dietary fiber, and antioxidants. These nutrients support heart health, aid digestion, and help combat oxidative stress.

3. Do passion fruit seeds aid in digestion?

Yes, the high fiber content in passion fruit seeds helps promote healthy digestion by adding bulk to stool and facilitating regular bowel movements.

4. Are passion fruit seeds good for weight management?

The fiber in passion fruit seeds can help you feel fuller for longer, which can aid in controlling appetite and managing weight.

5. Are Passion fruit seeds poisonous?

No, passion fruit seeds are not poisonous. However, as with any food, it’s important to consume them in moderation and be aware of any potential allergies or digestive sensitivities you may have.

6. Are there any side effects of eating passion fruit seeds?

For most people, passion fruit seeds are safe to eat. However, if you have a seed allergy or digestive issues, it’s best to consult with a healthcare professional before adding them to your diet.

Passion fruit seeds might be small, but their health benefits are mighty. From supporting digestive and cardiovascular health to boosting your immune system and enhancing your skin, these tiny seeds pack a nutritional punch. Incorporating them into your diet is not only easy but also a delicious way to improve your overall health. So, next time you enjoy a passion fruit, don’t discard the seeds; savor them and reap the numerous benefits they offer.

References and Links

1. Carolina Cruzeiro Reis, Suely Pereira Freitas, Albanez M, Ferreira S, da M, Souza L, et al. Bioproducts from Passiflora cincinnata Seeds: The Brazilian Caatinga Passion Fruit. Foods. 2023 Jun 29;12(13):2525–5.
2. Kawakami S, Morinaga M, Tsukamoto-Sen S, Mori S, Matsui Y, Kawama T. Constituent Characteristics and Functional Properties of Passion Fruit Seed Extract. Life (Basel, Switzerland) [Internet]. 2021 Dec 27;12(1):38. Available from:   https://pubmed.ncbi.nlm.nih.gov/35054431/
3. Nonaka S, Kawakami S, Maruki-Uchida H, Mori S, Morita M. Piceatannol markedly upregulates heme oxygenase-1 expression and alleviates oxidative stress in skeletal muscle cells. Biochemistry and Biophysics Reports [Internet]. 2019 Jul 1 [cited 2024 Jun 20];18:100643. Available from: https://pubmed.ncbi.nlm.nih.gov/31080897/
4. Matsumoto Y, Katano Y. Cardiovascular Protective Effects of Polyphenols Contained in Passion Fruit Seeds Namely Piceatannol and Scirpusin B: A Review. The Tokai Journal of Experimental and Clinical Medicine [Internet]. 2021 Sep 20;46(3):151–61. Available from: https://pubmed.ncbi.nlm.nih.gov/34498252/
5. Dewi NK, Putra IB, Jusuf NK. Passion fruit purple variant ( Passiflora edulis Sims var. edulis ) seeds extract 10% cream in acne vulgaris treatment: an open‐label pilot study. International Journal of Dermatology. 2020 Sep 21;59(12):1506–12.
6. Jusuf NK, Putra IB, Dewi NK. Antibacterial Activity of Passion Fruit Purple Variant (Passiflora edulis Sims var. edulis) Seeds Extract Against Propionibacterium acnes. Clinical, Cosmetic and Investigational Dermatology. 2020 Jan;Volume 13:99–104.
7. Krambeck K, Silva V, Silva R, Fernandes C, Cagide F, Borges F, et al. Design and characterization of Nanostructured lipid carriers (NLC) and Nanostructured lipid carrier-based hydrogels containing Passiflora edulis seeds oil. International Journal of Pharmaceutics. 2021 May;600:120444.
8. Kawakami S, Morinaga M, Tsukamoto-Sen S, Mori S, Matsui Y, Kawama T. Constituent Characteristics and Functional Properties of Passion Fruit Seed Extract. Life (Basel, Switzerland) [Internet]. 2021 Dec 27;12(1):38. Available from:   https://pubmed.ncbi.nlm.nih.gov/35054431/
9. Mostefa N, Djebli N, Khanh PN, Ha NX, Anh HTN, Ha VT, et al. Anti-Alzheimer’s Activity of Polyphenolic Stilbene-Rich Acetone Fraction of the Oil-Removed Seeds of Passiflora edulis: in Vivo and in Silico Studies. Chemistry & Biodiversity [Internet]. 2023 May 1 [cited 2024 Jun 20];20(5):e202201051. Available from: https://pubmed.ncbi.nlm.nih.gov/37032441/
10. Sie YY, Chen LC, Li CW, Wang CC, Li CJ, Liu DZ, et al. Extracts and Scirpusin B from Recycled Seeds and Rinds of Passion Fruits (Passiflora edulis var. Tainung No. 1) Exhibit Improved Functions in Scopolamine-Induced Impaired-Memory ICR Mice. Antioxidants (Basel, Switzerland) [Internet]. 2023 Nov 29 [cited 2024 Jun 20];12(12):2058. Available from: https://pubmed.ncbi.nlm.nih.gov/38136179/
11. Silva MF, Campos VP, Barros AF, Terra WC, Pedroso MP, Gomes VA, et al. Volatile emissions of watercress (Nasturtium officinale) leaves and passion fruit (Passiflora edulis) seeds against Meloidogyne incognita. Pest Management Science [Internet]. 2020 Apr 1 [cited 2024 Jun 20];76(4):1413–21. Available from: https://pubmed.ncbi.nlm.nih.gov/31625270/