Health benefits of passion fruits: Boosts immunity, improves heart health and more

Passion fruit, the vibrant and tangy tropical fruit, is not just a delightful treat for the taste buds, but it's also a nutritional powerhouse. From boosting immunity and improving heart health, this exotic fruit has become a popular addition to health-conscious diets.

To understand how passion fruit can improve your overall wellness, we spoke with a nutritionist who shared her expert insights.

Health benefits of passion fruit

"Passion fruit is a nutrient-dense fruit loaded with antioxidants, vitamins and fibre, making it an excellent addition to any diet," Ashlesha Joshi, senior nutritionist at Tone30 Pilates says. Here are five key benefits:

1. Rich in antioxidants and anti-inflammatory properties

Passion fruit is packed with polyphenols, carotenoids, and vitamin C, all of which contribute to its strong antioxidant properties. Joshi noted, "These compounds neutralise free radicals, helping to reduce oxidative stress and inflammation in the body, which are linked to chronic diseases like heart ailments and neurodegenerative conditions."

Research supports this, with a study in Food Research International in 2017 highlighting passion fruit's potent antioxidant activity.

Also Read | 7 proven health benefits of passion fruit, also called Krishna phal in India

2. Supports heart health

"Passion fruit is a great source of fibre, potassium and plant sterols, all of which are essential for cardiovascular health," explains Joshi, adding, "The soluble fibre pectin helps lower LDL (bad) cholesterol, while potassium supports normal blood pressure levels."

3. Regulates blood sugar levels

Despite its sweet taste, passion fruit has a low glycemic index (GI)--making it suitable for those looking to regulate their blood sugar levels. "The fruit also contains a unique compound called piceatannol, which helps improve insulin sensitivity," Joshi shares.

4. Supports digestive health

The dietary fibre in passion fruit, especially soluble fibre, plays a key role in supporting gut health. "Fibre feeds beneficial gut bacteria--promoting a healthy microbiome--which in turn supports better digestion and reduces inflammation," says Joshi.

5. Boosts immunity and skin health

Passion fruit's high vitamin C content plays a critical role in strengthening the immune system. "Vitamin C is essential for immune defense and also boosts collagen production, which is vital for maintaining healthy skin," notes Joshi.

You can incorporate passion fruit in your diet through juices, smoothies or creative desserts. (Image: Freepik)

While passion fruit offers numerous health benefits, there are some people who should exercise caution, according to Avni Kaul, nutritionist and founder of Nutri Activania.

This includes:

• People with latex or cross-reactive allergies
• People with GERD or acid reflux
• Diabetic on blood sugar-lowering medications
• Individuals prone to low blood pressure
• Pregnant and breastfeeding women

"As with any superfood, moderation is key, and individuals with certain medical conditions should consult their healthcare provider before making it a regular part of their diet," Joshi concludes.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.