Few fruits taste more like summer than passion fruit, capable even of making us travel to the Caribbean just by tasting it. Also known as granadilla or passion fruit because its pentarradial flower recalls the symbols of the Passion of Christ and even has a theological interpretation, it is the fruit of the passion flower, the Passiflora edulis, a climbing plant native to South and Central America, specifically in Amazonian lands, but now cultivated in hot and humid climates around the world. Acid and sweet at the same time, is the superfood perfect for regain strength after strenuous physical activity, but this is only one of its many qualities because its nutritional profile is the most complete.
80% of passion fruit is water and its fats, which are minimal, are concentrated in the seeds. It does not stand out for its proteins, but it does for carbohydrates and, above all, for its significant percentage of insoluble vegetable fiber that contributes to the proper functioning of the digestive system. However, the most notable thing about this tropical fruit is its high content of vitamins, minerals and phytochemicals. It has almost as much vitamin C as lemon and orange, it has triple the vitamin B3 of most fresh fruits and a high percentage of beta-carotene, vitamin B2, potassium, calcium, iron, magnesium, phosphorus and trace elements.
Being one of the most caloric fruits, many banish it from the fruit bowl for fear of gaining weight, but we remember at this point the sugar it contains is intrinsic as it is accompanied by fiber, so it is not harmful to health but rather Passion fruit is also an ally to avoid overweight by having a satiating effect. Among its benefits is that of helping with constipation and having anti-inflammatory properties. Has antioxidant character, favors iron absorption, strengthens the immune system and helps in the formation of collagen, bones, teeth and red blood cells. It helps to keep sight, skin, hair, mucous membranes and bones in good condition, in addition to intervening in the metabolism of proteins, fats and carbohydrates.
Nutritional value of passion fruit
The nutritional value per 100 grams of passion fruit is as follows:
Calories: 98 kcal
Carbohydrates: 23.38 g
Fibra: 10,4 g
Total fat: 0.70 g
Proteins: 2.20 g
Vitamin B3: 1,500 mg
Vitamina C: 30 mg
Calcium: 12 mg
Iron: 1.60 mg
Magnesio: 29 mg
Phosphorus: 68 mg
Potasio: 348 mg
Types of passion fruit
Of different color, size and nutritional content, the Passiflora It has several recognized varieties and among the most outstanding that are marketed in Spain are the following:
–Passiflora maliformis. Yellow skin, intense smell and flavor, and native to the Amazon.
–Passiflora edulis. Purple in color, it is harvested mainly in Africa and India.
–Passiflora quadrangularis. Oblong shape, large, and with high amounts of niacin.
–Passiflora coccinea. Also called red granadilla. It also comes from the Amazon, but it has less flavor than other varieties.
–Passiflora ligularis. It is the sweetest and largest type of passion fruit that exists, with an orange color and lighter streaks when ripe.
How to take passion fruit
Cut in half with a knife, take a teaspoon and eat it as if it were a yogurt or pouring its contents into a bowl, without further paraphernalia, it is already a delight for the palate; but fresh is not the only way to consume it, far from it. Also in the form of syrup for desserts, juices, frappé or as topping for yogurt, ice cream or cereals. However, passion fruit can be used in the kitchen by imitating lemon in various pairings such as fish dressings, seafood, salads and some stews, incorporating it into vinaigrettes.
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