Category: TASTY FOODS

How To Eat Persimmon

Written by Jillian Kubala, MS, RD healthline

 

Top 7 Health and Nutrition Benefits of Persimmon

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Originally from China, persimmon trees have been grown for thousands of years for their delicious fruit and beautiful wood.

Their orange-colored fruits called persimmons are known for their sweet, honey-like flavor.

While hundreds of types exist, the Hachiya and Fuyu varieties are among the most popular.

The heart-shaped Hachiya persimmons are astringent, meaning they are very high in plant chemicals called tannins that give the unripe fruit a dry, bitter taste.

This type of persimmon needs to be fully ripe before eating.

Fuyu persimmons also contain tannins, but they are considered non-astringent. Unlike Hachiya persimmons, the crisp, tomasliceto-shaped Fuyu variety can be enjoyed even when not completely ripe.

Persimmons can be eaten fresh, dried or cooked and are commonly used around the world in jellies, drinks, pies, curries and puddings.

Not only are persimmons tasty, they’re packed with nutrients that can benefit your health in several ways.

Here are 7 benefits of persimmons, including how to incorporate them into your diet.

1. Loaded With Nutrients
Health and Nutrition Benefits of PersimmonsShare on Pinterest

Though small in size, persimmons are packed with an impressive amount of nutrients.

In fact, one persimmon (168 grams) contains (1):

  • Calories: 118
  • Carbs: 31 grams
  • Protein: 1 gram
  • Fat: 0.3 grams
  • Fiber: 6 grams
  • Vitamin A: 55% of the RDI
  • Vitamin C: 22% of the RDI
  • Vitamin E: 6% of the RDI
  • Vitamin K: 5% of the RDI
  • Vitamin B6 (pyridoxine): 8% of the RDI
  • Potassium: 8% of the RDI
  • Copper: 9% of the RDI
  • Manganese: 30% of the RDI

Persimmons are also a good source of thiamin (B1), riboflavin (B2), folate, magnesium and phosphorus.

These colorful fruits are low in calories and loaded with fiber, making them a weight loss-friendly food.

Just one persimmon contains over half the recommended intake of vitamin A, a fat-soluble vitamin critical for immune function, vision and fetal development (2).

Aside from vitamins and minerals, persimmons contain a wide array of plant compounds, including tannins, flavonoids and carotenoids, which can positively impact your health (3Trusted Source).

The leaves of the persimmon fruit are also high in vitamin C, tannins and fiber, as well as a common ingredient in therapeutic teas (4Trusted Source).

SUMMARYPersimmons are high in important vitamins and minerals, including vitamins A, C and B, potassium and manganese. They also contain beneficial plant compounds like tannins and flavonoids.

2. Excellent Source of Powerful Antioxidants

Persimmons contain beneficial plant compounds that have antioxidant qualities.

Antioxidants help prevent or slow cell damage by counteracting oxidative stress, a process triggered by unstable molecules called free radicals.

Oxidative stress has been linked to certain chronic diseases, including heart disease, diabetes, cancer and neurological conditions like Alzheimer’s (5Trusted Source).

Fortunately, consuming antioxidant-rich foods like persimmons can help fight oxidative stress and may decrease the risk of certain chronic diseases.

Diets high in flavonoids, which are powerful antioxidants found in high concentrations in the skin and flesh of persimmons, have been linked to lower rates of heart disease, age-related mental decline and lung cancer (6Trusted Source).

Persimmons are also rich in carotenoid antioxidants like beta-carotene, a pigment found in many brightly colored fruits and vegetables.

Studies have linked diets high in beta-carotene to a lower risk of heart disease, lung cancer, colorectal cancer and metabolic disease (7Trusted Source).

Additionally, a study in over 37,000 people found that those with a high dietary intake of beta-carotene had a significantly reduced risk of developing type 2 diabetes (8Trusted Source).

SUMMARYPersimmons are an excellent source of powerful antioxidants like carotenoids and flavonoids. Diets rich in these compounds have been linked to a reduced risk of certain diseases, including heart disease and diabetes.

3. May Benefit Heart Health

Heart disease is the leading cause of death worldwide and negatively impacts the lives of millions of people (9Trusted Source).

Fortunately, most types of heart disease can be prevented by reducing risk factors, such as an unhealthy diet.

The powerful combination of nutrients found in persimmons makes them an excellent choice for boosting heart health.

Persimmons contain flavonoid antioxidants, including quercetin and kaempferol.

Consuming a diet high in flavonoids has been linked to a reduced risk of heart disease in several studies.

For example, a study in over 98,000 people found those with the highest intake of flavonoids had 18% fewer deaths from heart-related issues, compared to those with the lowest intake (10Trusted Source).

Diets high in flavonoid-rich foods can support heart health by lowering blood pressure, reducing “bad” LDL cholesterol and decreasing inflammation (11Trusted Source).

What’s more, the tannins that give unripe persimmons their mouth-puckering bitterness may lower blood pressure.

Many animal studies have shown that tannic acid and gallic acid, both found in persimmons, are effective at lowering high blood pressure, a major risk factor for heart disease (12Trusted Source, 13Trusted Source, 14Trusted Source).

SUMMARYPersimmons contain flavonoid antioxidants and tannins, which benefit heart health by reducing blood pressure, lowering inflammation and decreasing cholesterol levels.

4. May Help Reduce Inflammation

Conditions like heart disease, arthritis, diabetes, cancer and obesity are all linked to chronic inflammation.

Luckily, choosing foods that are high in anti-inflammatory compounds can help reduce inflammation and lower disease risk.

Persimmons are an excellent source of the potent antioxidant vitamin C. In fact, one persimmon contains 20% of the recommended daily intake.

Vitamin C helps protect cells from damage caused by free radicals and combats inflammation in the body.

Vitamin C reduces free radical damage by donating an electron to these unstable molecules, thus neutralizing them and preventing them from causing further harm.

C-reactive protein and interleukin-6 are substances produced by the body in reaction to inflammation.

An eight-week study in 64 obese people found that supplementing with 500 mg of vitamin C twice daily significantly reduced levels of C-reactive protein and interleukin-6 (15Trusted Source).

Plus, large studies have linked higher dietary intake of vitamin C to a reduced risk of inflammatory conditions like heart disease, prostate cancer and diabetes (16Trusted Source, 17Trusted Source, 18Trusted Source).

Persimmons also contain carotenoids, flavonoids and vitamin E, all of which are potent antioxidants that fight inflammation in the body (19Trusted Source, 20Trusted Source, 21Trusted Source).

SUMMARYPersimmons are rich in the powerful antioxidant vitamin C, which helps lower inflammation, a common cause of many diseases.

5. Rich in Fiber

Having too much cholesterol, especially “bad” LDL cholesterol, can increase the risk of heart disease, stroke and heart attack.

Foods high in soluble fiber, such as fruits and vegetables, can help lower high cholesterol levels by helping the body excrete excess amounts of it.

Persimmons are a high-fiber fruit that has been shown to lower LDL cholesterol levels.

One study found that adults who consumed cookie bars containing persimmon fiber three times a day for 12 weeks experienced a significant decrease in LDL cholesterol, compared to those who ate bars that did not contain persimmon fiber (22Trusted Source).

Fiber is also important for regular bowel movements and can help reduce high blood sugar levels.

Soluble fiber-rich foods like persimmons slow carbohydrate digestion and sugar absorption, which helps prevent blood sugar spikes.

A study in 117 people with diabetes showed that increased consumption of soluble dietary fiber led to significant improvements in blood sugar levels (23Trusted Source).

Plus, fiber helps fuel the “good” bacteria in your intestines, which can positively impact your digestive and overall health (24Trusted Source).

SUMMARYFiber-rich foods like persimmons can help lower cholesterol, reduce blood sugar levels and keep your digestive system healthy.

6. Support Healthy Vision

Persimmons provide lots of vitamin A and antioxidants that are critical for eye health.

In fact, one persimmon delivers 55% of the recommended intake of vitamin A.

Vitamin A supports the functioning of the conjunctival membranes and cornea. Moreover, it is an essential component of rhodopsin, a protein necessary for normal vision (25Trusted Source).

Persimmons also contain lutein and zeaxanthin, which are carotenoid antioxidants that promote healthy vision.

These substances are found in high levels in the retina, a light-sensitive layer of tissue in the back of the eye.

Diets rich in lutein and zeaxanthin may reduce the risk of certain eye diseases, including age-related macular degeneration, a disease that impacts the retina and can cause vision loss (26Trusted Source).

In fact, a study in over 100,000 people found that those who consumed the highest amounts of lutein and zeaxanthin had a 40% lower risk of developing age-related macular degeneration than those who consumed the least amounts (27Trusted Source).

SUMMARYPersimmons are high in vitamin A, lutein and zeaxanthin — all nutrients that support healthy vision.

7. Delicious and Easy to Add to Your Diet

Persimmons can be added to a variety of dishes to provide an extra boost of nutrition.

These fruits can be enjoyed fresh as a simple snack or used in delicious recipes. In fact, they pair excellently with both sweet and savory foods.

Here are some ways to add persimmons to your diet:

  • Slice persimmons onto a salad for a flavorful addition.
  • Top your morning yogurt or oatmeal with fresh or cooked persimmon for a burst of natural sweetness.
  • Roast persimmons in the oven and drizzle with honey for a tasty and healthy dessert.
  • Mix dried or fresh persimmon into muffin, bread or cake mix.
  • Combine with berries and citrus fruits for a delicious fruit salad.
  • Broil persimmon and serve with baked Brie for a tasty appetizer.
  • Bake persimmons with chicken or meat for a unique flavor combination.
  • Throw frozen persimmons into your favorite smoothie recipe for extra nutrients.
  • Slice and dry persimmons in the oven to make natural fruit strips.

You can buy dried persimmons online.

SUMMARYPersimmons taste great in both sweet and savory dishes, including oatmeal, meat dishes, baked goods and smoothies.

The Bottom Line

Persimmons are sweet, versatile fruits full of vitamins, minerals, fiber and beneficial plant compounds.

What’s more, they may promote heart health, reduce inflammation, support healthy vision and keep your digestive system healthy.

Plus, they are tasty and pair well with many foods.

With all the benefits that persimmons have to offer, adding these tasty fruits to your diet should be a no-brainer.

Benefits Of Bitter Melon

6 Benefits of Bitter Melon (Bitter Gourd) and Its Extract

Written by Rachael Link, MS, RD From Healthline

Bitter melon — also known as bitter gourd or Momordica charantia — is a tropical vine that belongs to the gourd family and is closely related to zucchini, squash, pumpkin, and cucumber.

It’s cultivated around the world for its edible fruit, which is considered a staple in many types of Asian cuisine.

The Chinese variety is typically long, pale green, and covered with wart-like bumps.

On the other hand, the Indian variety is more narrow and has pointed ends with rough, jagged spikes on the rind.

In addition to its sharp flavor and distinct appearance, bitter melon has been associated with several impressive health benefits.

Here are 6 benefits of bitter melon and its extract.

Bitter Melon Benefits
1. Packs Several Important Nutrients

Bitter melon is a great source of several key nutrients.

One cup (94 grams) of raw bitter melon provides (1Trusted Source):

  • Calories: 20
  • Carbs: 4 grams
  • Fiber: 2 grams
  • Vitamin C: 93% of the Reference Daily Intake (RDI)
  • Vitamin A: 44% of the RDI
  • Folate: 17% of the RDI
  • Potassium: 8% of the RDI
  • Zinc: 5% of the RDI
  • Iron: 4% of the RDI

Bitter melon is especially rich in vitamin C, an important micronutrient involved in disease prevention, bone formation, and wound healing (2Trusted Source).

It’s also high in vitamin A, a fat-soluble vitamin that promotes skin health and proper vision (3Trusted Source).

It provides folate, which is essential for growth and development, as well as smaller amounts of potassium, zinc, and iron (4Trusted Source).

Bitter melon is a good source of catechin, gallic acid, epicatechin, and chlorogenic acid, too — powerful antioxidant compounds that can help protect your cells against damage (5Trusted Source).

Plus, it’s low in calories yet high in fiber — fulfilling approximately 8% of your daily fiber needs in a single one-cup (94-gram) serving.

SUMMARYBitter melon is a good source of nutrients like fiber, vitamin C, folate and vitamin A.

2. Can Help Reduce Blood Sugar

Thanks to its potent medicinal properties, bitter melon has long been used by indigenous populations around the world to help treat diabetes-related conditions (6Trusted Source).

In recent years, several studies confirmed the fruit’s role in blood sugar control.

A 3-month study in 24 adults with diabetes showed that taking 2,000 mg of bitter melon daily decreased blood sugar and hemoglobin A1c, a test used to measure blood sugar control over three months (7).

Another study in 40 people with diabetes found that taking 2,000 mg per day of bitter melon for 4 weeks led to a modest reduction in blood sugar levels.

What’s more, the supplement significantly decreased levels of fructosamine, another marker of long-term blood sugar control (8).

Bitter melon is thought to improve the way that sugar is used in your tissues and promote the secretion of insulin, the hormone responsible for regulating blood sugar levels (9).

However, research in humans is limited, and larger, more high-quality studies are needed to understand how bitter melon may impact blood sugar levels in the general population.

SUMMARYBitter melon has been shown to improve several markers of long-term blood sugar control, including levels of fructosamine and hemoglobin A1c. Still, more high-quality research is needed.

3. May Have Cancer-Fighting Properties

Research suggests that bitter melon contains certain compounds with cancer-fighting properties.

For example, one test-tube study showed that bitter melon extract was effective at killing cancer cells of the stomach, colon, lung, and nasopharynx — the area located behind the nose at the back of your throat (10Trusted Source).

Another test-tube study had similar findings, reporting that bitter melon extract was able to block the growth and spread of breast cancer cells while also promoting cancer cell death (11).

Keep in mind that these studies were performed using concentrated amounts of bitter melon extract on individual cells in a laboratory.

Further research is needed to determine how bitter melon may affect cancer growth and development in humans when consumed in the normal amounts found in food.

SUMMARYTest-tube studies show that bitter melon may have cancer-fighting properties and could be effective against stomach, colon, lung, nasopharynx, and breast cancer cells.

4. Could Decrease Cholesterol Levels

High levels of cholesterol can cause fatty plaque to build up in your arteries, forcing your heart to work harder to pump blood and increasing your risk of heart disease (12Trusted Source).

Several animal studies found that bitter melon may decrease cholesterol levels to support overall heart health.

One study in rats on a high-cholesterol diet observed that administering bitter melon extract led to significant decreases in levels of total cholesterol, “bad” LDL cholesterol, and triglycerides (13).

Another study noted that giving rats a bitter melon extract significantly reduced cholesterol levels compared to a placebo. Higher doses of bitter melon showed the greatest decrease (14).

Still, current research on the potential cholesterol-lowering properties of bitter melon is mostly limited to animal studies using large doses of bitter melon extract.

Additional studies are needed to determine whether these same effects apply to humans eating the gourd as part of a balanced diet.

SUMMARYAnimal studies show that bitter melon extract may decrease cholesterol levels, which could help support heart health. Nonetheless, human research to confirm these effects is lacking.

5. May Aid Weight Loss

Bitter melon makes an excellent addition to a weight loss diet, as it’s low in calories yet high in fiber. It contains approximately 2 grams of fiber in each one-cup (94-gram) serving (1Trusted Source).

Fiber passes through your digestive tract very slowly, helping keep you fuller for longer and reducing hunger and appetite (15Trusted Source, 16).

Therefore, swapping higher-calorie ingredients with bitter melon could help increase your fiber intake and cut calories to promote weight loss.

Some research also shows that bitter melon can have beneficial effects on fat burning and weight loss.

One study found that consuming a capsule containing 4.8 grams of bitter melon extract each day led to significant decreases in belly fat.

Participants lost an average of 0.5 inches (1.3 cm) from their waist circumference after seven weeks (17Trusted Source).

Similarly, a study in rats on a high-fat diet observed that bitter melon extract helped decrease body weight compared to a placebo (18Trusted Source).

Note that these studies were performed using high-dose bitter melon supplements. It remains unclear whether eating bitter melon as part of your regular diet would have the same beneficial effects on health.

SUMMARYBitter melon is low in calories but high in fiber. Human and animal studies have found that bitter melon extract may also help decrease belly fat and body weight.

https://youtu.be/vPXg2Ypl9bg

Tomatoes & Everything You Need To Know

Everything you need to know about tomatoes

By Megan Ware RDN LD From Medical NewsToday
Reviewed by
A tomato is a nutrient-dense superfood that offers benefit to a range of bodily systems. Its nutritional content supports healthful skin, weight loss, and heart health.

Despite the popularity of tomatoes, it was only 200 years ago that they were thought to be poisonous in the United States (U.S.) This is likely to be because the plant belongs to the toxic nightshade family.

Tomatoes are now the fourth most popular fresh-market vegetable behind potatoes, lettuce, and onions. This article will examine their powerful health benefits, nutritional content, ways to include more tomatoes in the diet, and the risks of tomato consumption.

Fast facts on tomatoes

  • Including tomatoes in the diet can help protect against cancer, maintain healthy blood pressure, and reduce blood glucose in people with diabetes.
  • Tomatoes contain key carotenoids such as lutein and lycopene. These can protect the eye against light-induced damage.
  • Eat more tomatoes by adding them to wraps or sandwiches, sauces, or salsas. Alternatively, eat them cooked or stewed, as these preparation methods can boost the availability of key nutrients.
  • Tomatoes are in the top ten fruits and vegetables for containing levels of pesticide residue. Wash tomatoes before eating.

 

Benefits

Tomatoes close up

Tomatoes have extremely high nutritional density.
Image credit: unique_capture, own work

Tomatoes are an intensely nutritious plant food.

The benefits of consuming different types of fruit and vegetable are impressive, and tomatoes are no different. As the proportion of plant foods in the diet increases, the risk of developing heart disease, diabetes, and cancer decreases.

There are different types and sizes of tomato, and they can be prepared in different ways. These include cherry tomatoes, stewed tomatoes, raw tomatoes, soups, juices, and purees.

The health benefits can vary between types. For example, cherry tomatoes have higher beta-carotene content than regular tomatoes.

High fruit and vegetable intake is also linked to healthy skin and hair, increased energy, and lower weight. Increasing the consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.

1) Cancer

Tomatoes are an excellent source of vitamin C and other antioxidants. With these components, tomatoes can help combat the formation of free radicals. Free radicals are known to cause cancer.

A recent study in the journal Molecular Cancer Research linked the intake of high levels of beta-carotene to the prevention of tumor development in prostate cancer.

Tomatoes also contain lycopene. Lycopene is a polyphenol, or plant compound, that has been linked with one type of prostate cancer prevention. It also gives tomatoes their characteristic red color.

Tomato products provide 80 percent of dietary lycopene consumed in the U.S.

A study of the Japanese population demonstrates that beta-carotene consumption may reduce the risk of colon cancer. Fiber intake from fruits and vegetables is associated with a lowered risk of colorectal cancer.

Diets rich in beta-carotene may play a protective role against prostate cancer.

Further human-based research is needed to explore the possible roles of lycopene and beta-carotene in preventing or treating cancer.

2) Blood pressure

Maintaining a low sodium intake helps to maintain healthful blood pressure. However, increasing potassium intake may be just as important due to its widening effects on the arteries.

According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of U.S. adults meet the recommended daily potassium intake of 4,700 milligrams (mg).

High potassium and low sodium intake are also associated with a 20 percent reduced risk of dyingfrom all causes.

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3) Heart health

The fiber, potassium, vitamin C, and choline content in tomatoes all support heart health.

An increase in potassium intake, along with a decrease in sodium intake, is the most important dietary change the average person can make to reduce their risk of cardiovascular disease.

Tomatoes also contain folate. This helps to balance homocysteine levels. Homocysteine is an amino acid that results from protein breakdown. It is said to increase the risk of heart attacks and strokes. The management of homocysteine levels by folate reduces one of the risk factors for heart disease.

Not only is high potassium intake also associated with a reduced risk of cardiovascular disease, but it is also known for protecting the muscles against deterioration, preserving bone mineral density, and reducing the production of kidney stones.

4) Diabetes

Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, while people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup of cherry tomatoes provides about 2 grams (g) of fiber.

The American Diabetes Association recommends consuming around 25 g of fiber per day for women and an estimated 38 g per day for men.

5) Constipation

Eating foods that are high in water content and fiber, such as tomatoes, may help hydration and support normal bowel movements. Tomatoes are often described as a laxative fruit.

Fiber adds bulk to stool and is helpful for reducing constipation. However, removing fiber from the diet has also demonstrated a positive impact on constipation.

More research is needed to confirm the laxative qualities of tomatoes.

6) Eye health

Tomatoes protect eyes

Tomatoes can help protect the eyes from light damage.

Tomatoes are a rich source of lycopene, lutein, and beta-carotene. These are powerful antioxidants that have been shown to protect the eyes against light-induced damage, the development of cataracts, and age-related macular degeneration (AMD).

The Age-Related Eye Disease Study (AREDS) recently found that people with high dietary intake of the carotenoids lutein and zeaxanthin, both present in tomatoes, had a 35 percent reduction in the risk of neovascular AMD.

7) Skin

Collagen is an essential component of the skin, hair, nails, and connective tissue.

The production of collagen in the body is reliant on vitamin C. A deficiency of vitamin C can lead to scurvy. As vitamin C is a powerful antioxidant, a low intake is associated with increased damage from sunlight, pollution, and smoke.

This can lead to wrinkles, sagging skin, blemishes, and other adverse health effects of the skin.

8) Pregnancy

Adequate folate intake is essential before and during pregnancy to protect against neural tube defects in infants.

Folic acid is the synthetic form of folate. It is available in supplements but can also be boosted through dietary measures.

While it is recommended that women who are pregnant take a folic acid supplement, tomatoes are a great source of naturally-occurring folate. This applies equally for women who may become pregnant in the near future.

 

Nutrition

Tomatoes are packed with nutrients.

One cup of chopped or sliced raw tomatoes contains:

Tomatoes also have a wealth of vitamin and mineral content, including:

  • 18 mg of calcium
  • 427 mg of potassium
  • 43 mg of phosphorus
  • 24.7 mg of vitamin C
  • 1499 international units (IU) of vitamin A

Tomatoes also contain a wide array of beneficial nutrients and antioxidants, including:

  • alpha-lipoic acid
  • lycopene
  • choline
  • folic acid
  • beta-carotene
  • lutein

The cooking of tomatoes appears to increase the availability of key nutrients, such as the carotenoids lycopene, lutein, and zeaxanthin. Stewed tomatoes provide more lutein and zeaxanthin than sun-dried tomatoes and raw cherry tomatoes.

 

Diet

There are easy ways to include the nutritional value of tomatoes in any diet.

Be sure to store fresh tomatoes at room temperature and avoid refrigeration, as this causes tomatoes to lose their flavor.

Incorporate more tomatoes into the diet using the following tips:

  • Dip grape or cherry tomatoes in hummus or plain yogurt dip and consume them as a side or a snack.
  • Add sliced tomato to sandwiches and wraps.
  • Add diced, low-sodium canned tomatoes to homemade or jarred marinara sauces when making pasta.
  • Used canned, diced, or stewed tomatoes in soups.
  • Eat a piece of toast with avocado and tomato slices.
  • Make a quick salsa with diced tomatoes, onion, jalapeno, cilantro, and freshly squeezed lime.
  • Dice fresh tomatoes and add them to rice and beans, quesadillas, or tacos. Add them to omelets or scrambles for breakfast.
  • Drizzle freshly sliced tomatoes and sliced mozzarella with balsamic vinegar, and top with chopped basil.
  • Make a bruschetta as an appetizer.

A variety of tomato products are available to purchase online.

 

Risks

Wash tomatoes before eating.

Wash tomatoes before eating.

Including tomatoes in the diet has certain risks.

Every year, the Environmental Working Group (EWG) compiles a list of fruits and vegetables with the highest levels of pesticide residue. These foods are known as the Dirty Dozen.

For 2017, tomatoes are number 10 and cherry tomatoes number 14 on the list. Though it has not been proven that eating organic foods has overall health benefits, the EWG suggests that people should buy organic tomatoes where possible.

Buying organic minimizes pesticide exposure, though this has not been definitively proven to prevent disease.

Amazing Benefits Of Passionfruit

11 Amazing Benefits of Passion Fruit

11 Amazing Benefits of Passion Fruit

FOOD & NUTRITION BY 

Passion Fruit health benefits includes providing essential nutrients to the body, supporting body immune system, may help to fight cancer, rich source of vitamins, support digestion, treat gastrointestinal disorder and reduces bad cholesterol. Other benefits includes improving blood circulation, supporting bone health, treating respiratory conditions, curing insomnia and acting as natural mood enhancer.

What is Passion Fruit?

Passion fruit is generally yellow or dark purple, and looks like a grapefruit. It is widely used all over the world for its hundreds of benefits and incredible nutritional value. There are more than 500 varieties of passion fruit and has been a popular breakfast and snack item for hundreds of years.

The inside of the foot is filled with a juicy pulp. It also has a lot of seeds. Some people like to eat passion fruit by squeezing it into another fruit juice to add more to its exotic taste.

Passion fruits are easily grown in any warm climate, given they remain frost-free throughout the year. It is popularly used as a salad and dessert ingredient in many of today’s popular recipes.

Here are some of the benefits of consuming passion fruit regularly.

11 Amazing Health Benefits of Passion Fruit

Passion fruit

1. Provides Nutrition

There is a long list of healthy benefits, essential nutrients and vitamins that passion fruit has to offer. It contains vitamin A & Vitamin C, iron, potassium, protein, flavonoids, antioxidants and fiber for a better immunity and good health.

2. Helps Build Strong Immunity

The passion fruit has been popularly used since ancient times as it fortifies our body’s immunity. This helps us to stay away from many infections and viruses for a healthier life.

Although this information was not made available until modern times, passion fruit is popular for its healing benefits. It is loaded with cryptoxanthin, carotene and vitamin C.

Vitamin C stimulates white blood cells and the body’s immune defense system to protect the body from bacteria. The antioxidants flush out harmful toxins out of your body. This helps you stay away from many forms of cancers and infections.

A single serving of passion fruit every day can offer us our daily required intake of potassium, which is an important mineral to relax the tension of blood vessels for supporting a good blood flow. Naturally, this improves the overall cardiovascular health. Potassium is also important to maintain a good fluid balance in the body.

3. May Help Fight Cancer

Along with supporting the immune functions of our body, passion fruit is also a rich source of antioxidants and also has anti-inflammation compounds that helps reduce carcinogenic activity in our body. The antioxidants in passion fruit take care of free radicals in the body and eliminate them out of our system. It is proven to prevent many types of cancers, particularly lung cancer.

4. Rich Source of Vitamins

Although passion fruit is a rich source of vitamin C, the vitamin A present in the fruit along with many phenolic and flavonoids act as a cancer-fighting element. This vitamin offers incredible benefits to the eyes and also provides a wide range of other advantages.

If you have a family history of eye diseases then use passion fruit in your diet to prevent many eye conditions such as night blindness, cataracts and macular degeneration.

It is also recommended to reduce aging signs such as wrinkles. It keeps the skin hydrated and guarantees a healthy looking skin in the later years of your life. People who eat passion fruit rarely have dull looking skin.

5. Support Digestion

Another great reason to include passion fruit in your diet is that it is a great source of fiber. Hence, it takes care of many problems that arise due to poor digestion. Each serving offers the human body with roughly 98% of its daily fiber requirement. Since it is an important component of a healthy diet, passion fruit helps to regulate your bowel movements too.

6. Treats Gastrointestinal Disorders

It serves as a great laxative to keep your digestive track in good shape. This is why it is also helpful in preventing colon cancer. It relieves constipation and scrubs excess of cholesterol from your blood vessels to prevent a large number of gastrointestinal conditions.

7. Reduces Bad Cholesterol

It is quite a challenge to maintain good cholesterol levels. Bad cholesterol not only causes fluctuations in the blood pressure, but it also blocks the arteries to increase the stress on your heart.

Hence, if you want to reduce your cholesterol levels the healthy way, include passion fruit into your diet.

Since, it naturally increases HDL and lowers LDL, you can make it a regular component of your diet for a healthy life.

8. Improves Circulation

The rich copper and iron content of passion fruit does wonders for the human body when it is combined with the blood thinning properties of potassium. This leaves a great impact on blood circulation and the heart. Copper and iron are also important elements for good red blood cell production.

Since, eating passion fruit regularly boosts your RBC count, the blood vessels are dilated and there is a free flow of oxygenated blood throughout the body. This stimulates the metabolic activity in all the systems of our body.

9. Good for Bone Health

We all know that passion fruit is a rich source of important minerals. It includes magnesium, copper, iron and phosphorus; all of which are important for increasing mineral bone density. The mineral content also promotes superior bone health and protects us against many bone disorders and medical conditions. Hence, passion fruit is important for treating inflammation and pain due to bone and joint problems such as osteoporosis.

10. Treats many Respiratory Conditions

Present research suggests it also serves as a valuable agent to cure many respiration disorders and infections. Extracts from the purple passion fruit peel are known to contain a unique mixture of bioflavonoid that possesses a sedative and soothing effect. Therefore it acts as an expectorant to treat many respiratory conditions including a persistent cough or an asthma attack.

11. Cures Insomnia

Most people do not know that passion fruit is also recommended to people who have trouble sleeping. This is because it has many soothing and calming effects. It also features medicinal alkaloids that serve as powerful sedatives.

This compound is known to reduce sleeplessness, restlessness and relieve anxiety to a considerable level. If you don’t have any luck with a glass of warm milk, try eating passion fruit every day to enjoy a good night’s sleep.

12. A Natural Mood Enhancer

There is another benefit of the beneficial alkaloids that are present in passion fruit that affect the entire nervous system. It is a natural mood enhancer. People who feel low or are depressed are recommended to consume passion fruit, thanks to its healing benefits.

Final Thoughts

Although there are no notable risks of eating passion fruits, people who have diabetes should eat in moderate servings. Consult your doctor if you need to find out how much you can include it in your daily or weekly diet. Monitor your blood sugar levels, when are you are eating passion fruit on a regular basis.

 

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