A refreshing fruit tea may highlight its aromatic tang. A dessert may take on tropical notes when its sweet fruit is added. Passion fruit (passiflora edulis) is grown in tropical and subtropical climates around the world. There are seven varieties—the most common produce yellow and purple fruit. Both have thick rinds which make up more than half of the total fruit.
The seeds of passion fruit are edible, but not soft like the seeds of a kiwi. They are more similar in texture to chia seeds. Small yet mighty, the pulp and juice pack a strong flavor punch, which is fortunate as each fruit yields only one to two tablespoons of juice.
In addition to the pulp and seeds, the leaves can be eaten raw in a salad or cooked similarly to spinach. I have yet to try the leaves as they are not as readily available, but I plan to make a point to search for them at farmers markets. If you spot some, please let me know.
Passion fruit has long been valued in folk medicine for its medicinal properties. Due to its growing popularity in cuisine, more efforts have been made to study the health benefits.
According to an article published online in the National Library of Medicine, “A wide range of in vitro and in vivo pharmacological studies have revealed various promising bioactivities of P. edulis, such as antioxidant, antimicrobial, anti-inflammatory, anti-hypertensive, hepatoprotective and lung-protective activities, anti-diabetic, sedative, antidepressant activity, and anxiolytic-like actions.”
Relative to its size and low-calorie value, passion fruit is a good source of fiber, vitamin C and vitamin A. Rich in antioxidants—particularly vitamin C, beta carotene and polyphenols—passion fruit in your diet can play a role in protecting your body. Antioxidants improve blood flow and reduce cellular stress and inflammation in the body, both of which have links to heart disease and Alzheimer’s disease. Plus, Vitamin C boosts the immune system.
Dietary fiber is another plus. Gut and digestive health are not just important for keeping you regular, they also play a huge role in how you feel throughout the day.
This sweet tropical treat has a low glycemic index, so, like most fruits, you can enjoy passion fruit without spiking your blood sugar. Some fruits that have a higher glycemic index are mango, banana, pineapple, and melons, such as watermelon and cantaloupe. But glycemic index alone does not determine whether a fruit is healthy for your body, so check with your physician for guidance.
Fun fact: The original Hawaiian Punch contained passion fruit juice. So you may have enjoyed a beverage with passion fruit as a child. However, that punch contained just 10% fruit juice, blended with other juice concentrates and flavors. Today that punch contains less than 2% concentrated fruit juice.
If you have not discovered the tropical flavor of liliko’i, the Hawaiian word for passion fruit, give it a try and let me know if you share my passion for passion fruit!
Contributing writer Denise Lum is a Health and Fitness Coach raising her family in Alameda. Contact her via [email protected] or FitnessByDsign.com. Her writing is collected at AlamedaPost.com/Denise-Lum.
