Passion Fruit Juice: 12 Incredible Benefits & How to Make
Passion fruit juice is a popular drink in many parts of the world, particularly in tropical regions, due to its wealth of nutrients and unique health benefits. Passion fruit juice is made from the passion fruit, which is scientifically known as Passiflora edulis, a type of vine that is native to various regions of South America. The fruit itself is round and purple or yellow in color (when ripe), and is actually a type of berry. Its flesh is firm and juicy, and it is filled with black seeds in transparent gel. This fruit is more commonly squeezed for its juice than eaten raw. While these fruits are most commonly found in tropical areas, they have become quite popular in recent decades and can be found all over the world.
Passion fruit juice is made by pressing or squeezing the passion fruit berries and extracting the nutrient-dense juice, which contains significant levels of vitamin C, vitamin A, dietary fiber, iron, magnesium, phosphorus, vitamin B2, copper and alpha-carotene. The juice is very tart and has a powerfully sweet aroma, which is why this juice is often mixed with other fruit juices to add flavor, and isn’t consumed by itself very often. However, if you want a concentrated dose of nutrients, pure passion fruit juice is an excellent choice that can deliver a number of impressive health benefits.
Benefits of Passion Fruit Juice
Drinking passion fruit can help to stimulate digestion, improve vision, aid sleep, protect the heart, strengthen bones, reduce stomach inflammation, boost the immune system, support circulation, lower blood pressure, aid weight loss and optimize brain function.
Immune System: As an excellent source of vitamin C, passion fruit juice is also great for the immune system, and can stimulate the production of white blood cells, which are the first line of defense for the body. Additionally, vitamin C will act as an antioxidant, further reducing oxidative stress and protecting against chronic illness.
Blood Pressure: With notable levels of potassium, passion fruit juice is known for its ability to lower your blood pressure, which can protect against cardiovascular diseases and reduce strain on the blood vessels and arteries. There are other alkaloids in the juice that have similar soothing and anti-inflammatory properties.
Stomach Distress: This drink is known as a coolant substance, meaning that it can balance pH levels and reduce inflammation in the gut, preventing symptoms of IBS, duodenal ulcers and other painful conditions affecting the gut.
Heart Health: Vitamin A and B-family vitamins are known to protect against heart disease and lower overall cholesterol levels, respectively. This will help to optimize cardiovascular function and lessen your risk of atherosclerosis, heart attacks and strokes.
Circulation: The stimulant nature of this juice, along with the iron content, can help to kick start your circulatory system, improving oxygenation of extremities in the body, and providing an energetic boost to your day.
Vision: There are significant levels of beta-carotene found in passion fruit juice, which is a powerful antioxidant that can directly affect oxidative stress in the retina, helping to relieve macular degeneration and slow the development of cataracts.
Bone Mineral Density: Passion fruit juice boasts of iron, phosphorus, copper and potassium, all of which are necessary to increase the bone mineral density and lower your risk of osteoporosis, keeping you strong and active as you age.
Weight Loss: This juice is nutrient-dense, and has moderate levels of dietary fiber, which can make the body feel full, thereby lowering your chances of overeating or snacking between meals. It is important to note, however, that this juice does contain high levels of sugar and a moderate number of calories, so drinking in moderation is key, or else it can work against your weight-loss goals.
Cognition: With various antioxidants, such as vitamin A, vitamin C and other polyphenolic compounds, which can help reduce oxidative stress throughout the body, including in neural pathways, preventing beta amyloid deposition and lowering your risk of developing Alzheimer’s, dementia and other neurodegenerative diseases.
Skin and Hair Health: With vitamin B2, vitamin B6, vitamin A and vitamin C, this juice is excellent for improving the health, luster and glow of both your skin and hair. It can help prevent hair loss and dandruff, as well as inflammatory conditions on the skin, such as psoriasis and eczema.
Sleep Issues: Known for its soothing, relaxing and anxiolytic properties, some people have a glass of passion fruit juice before bed to calm their mind and prepare themselves for a restful night of sleep.
Digestion: Numerous elements of passion fruit juice make it valuable for improving digestion. The dietary fiber and sugar content help to stimulate peristaltic motion and prevent symptoms of constipation, while balancing acidity in the gut. The B vitamins can also increase the production of gastric juices, further speeding up the digestive process and ensuring you get as many nutrients as possible from your diet.
How to Make Passion Fruit Juice
Making your own passion fruit juice requires a bit of effort, but it is the best way to get perfectly ripe and natural passion fruit juice, provided you have a blender and some sugar!
- 6 passion fruits, ripe
- 1 teaspoon of sugar
- 5 cups of water, filtered
Step 1 – Cut each passion fruit in half and scoop out the seeds into a blender.
Step 2 – Add about 3 cups of water to the blender.
Step 3 – Gently blend the fruit and seeds, which will cause the seeds to separate. Blend at a low level so you don’t break the seeds open.
Step 4 – Pour this blend through a filter or sieve to remove the seeds.
Step 5 – Add another 2 cups of water and the sugar and stir thoroughly.
Step 6 – Refrigerate the mixture and serve chilled. Enjoy!
Passion Fruit Juice During Pregnancy
It is important to watch your diet carefully during pregnancy, but passion fruit has long been known as an excellent fruit juice for pregnant women. It is able to reduce irritability and soothe hormone fluctuations, while also ensuring proper growth and health of the fetus, as well as strengthen the immune system. Furthermore, this fruit juice can prevent constipation and stimulate circulation, which means proper nutrient delivery to both mother and child.
Passion Fruit Juice Side Effects
There are very few known side effects of passion fruit juice, but these can affect blood sugar levels and weight gain.
- Diabetes – There is a significant amount of sugar in passion fruit juice, which can be a problem for people suffering from diabetes or those at risk of developing this disorder. Moderation in drinking this juice is recommended for everyone, but particularly for those who have to manage their blood sugar.
- Calorie Intake – With 126 calories in each cup of this juice, it is a measurable contribution to your daily caloric intake. For people trying to watch their weight, it is important to factor this juice into your daily diet to prevent unwanted weight gain.