The tangy, sour passion fruit is popular these days because of its richness in antioxidants. It is a tropical fruit from the Passiflora vine and is native to Brazil, Paraguay, and Argentina. The fruit is coined after its flower, which comes from one of the hundred species of the passionflower. It is known as Granadilla or ‘Krishna Phal’. It is commercially cultivated, in the Nilgiri hills, north-eastern areas like Manipur, Mizoram, and Meghalaya in India.

Passion fruit is a kind of berry that is available in oval and round shapes. The outer skin of passion fruit is yellowish purple, and internally it is pulpy, juicy with several seeds. Passion fruit is versatile in which you can eat the pulp and seeds, juice them, or add them to other shakes and juices. 

Nutritional facts of passion fruit 

Passion fruit is citrus with a tangy-sweet taste. This fruit is an excellent source of antioxidants, vitamin C, vitamin A, vitamin B fibres, and flavonoids. It also contains a wide range of minerals such as phosphorus, calcium, potassium, copper, iron, and magnesium.

Benefits of passion fruit 

In recent times, passion fruit has various identified health benefits that help us to become healthy. Here are some surprising health benefits of passion fruit as follows –

1: May regulate blood sugar level:

Low glycemic index and high dietary fibres make passion fruit the first choice amongst other fruits for a diabetic diet. Low glycemic foods do not cause a steep increase in blood sugar after eating them. The dietary fibres help absorb sugar slowly in the bloodstream that keeps the sugar level balanced. The fruit is also rich in pectin, a type of fibre that keeps you full without increasing your calorie intake.

Passion fruit seeds contain a compound named ‘piceatannol’ that may improve insulin sensitivity in the body. So, it will reduce getting the risk of diabetes.

2: May boost immunity:

Passion fruit contains vitamin C and antioxidants that help boost the immune system. Vitamin C stimulates white blood cell activity that increases our immunity. It also allows your body to absorb more iron from foods to make the immune system healthy.

3: Support heart health:

Regular intake of passion fruit help lowers the cholesterol levels in the blood. The high presence of fibres in this fruit helps in removing excess cholesterol from the blood vessels. It prevents deposition in arteries that may cause heart blockages. 

Also, passion fruit is a rich source of potassium that may regulate your blood pressure. It relaxes blood vessels and enhances blood flow.

4: May reduce respiratory troubles:

Passion fruit plays a pivotal role in reducing all respiratory troubles such as cough, cold, asthma, and flu-like symptoms. It helps thin and loosen phlegm deposits within the chest and nasal cavities. Hence, it eases breathing and helps the body to get rid of mucus accumulation.

5: May Strengthen Bones:

Passion fruit is a rich source of various minerals such as calcium, magnesium, phosphorus, and iron. These are the bone-strengthening minerals that make your bone strong and healthy. 

Studies have shown that passion fruit has anti-inflammatory properties that help to reduce joint pains. 

6: May help reduces cancer risk:

Passion fruit is rich in antioxidants that fight against the free radicles that may cause cell damage. It also contains vitamin A and flavonoids that help prevent cancer formation. 

Passion fruit has a specific compound-chrysin which has anticancer activities. It also contains Piceatannol that is found to kill the colorectal cancer cell. 

7: May improve skin complexion:

Passion fruit is the best source of vitamin A, a nutrient that is beneficial for the skin. It contains vitamin C and vitamin B that are essential for skin health too. It makes your skin complexion better and delays the signs of premature ageing. 

8: May improve sleep and reduce stress:

Passion fruit can be a beneficial option for those who are suffering from stress or insomnia. It is rich in magnesium that is said to have a powerful impact on the brain cells that keeps your food fresh and happy. Passion fruit contains Harman that works as a sedative, hence beneficial in insomnia. 

How to eat passion fruit?

You need to cut the passion fruit to slice. Open and eat the edible seeds with juicy flesh. The seeds are edible. So you can eat them together with the juicy pulp.


Passion fruit is one of the best options if you are looking for some healthy snack options. It is low in calories and high in nutrients, fibre, and antioxidants — all of which make passion fruit an excellent addition to a healthy, balanced diet.

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