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.
What is Passion Fruit Juice?
Passion fruit juice is made by pressing or squeezing the passion fruit (Passiflora edulis), a type of vine that is native to various regions of South America. The juice is very tart and has a powerfully sweet aroma, which is why it is often mixed with other fruit juices to add flavor and isn’t consumed by itself.
| Serving Size : | |
|---|---|
| Nutrient | Value |
| Water [g] | 85.62 |
| Energy | 51 |
| Energy [kJ] | 213 |
| Protein [g] | 0.39 |
| Total lipid (fat) [g] | 0.05 |
| Ash [g] | 0.34 |
| Carbohydrate, by difference [g] | 13.6 |
| Fiber, total dietary [g] | 0.2 |
| Sugars, total including NLEA [g] | 13.4 |
| Calcium, Ca [mg] | 4 |
| Iron, Fe [mg] | 0.24 |
| Magnesium, Mg [mg] | 17 |
| Phosphorus, P [mg] | 13 |
| Potassium, K [mg] | 278 |
| Sodium, Na [mg] | 6 |
| Zinc, Zn [mg] | 0.05 |
| Copper, Cu [mg] | 0.05 |
| Selenium, Se [µg] | 0.1 |
| Vitamin C, total ascorbic acid [mg] | 29.8 |
| Riboflavin [mg] | 0.13 |
| Niacin [mg] | 1.46 |
| Vitamin B-6 [mg] | 0.05 |
| Folate, total [µg] | 7 |
| Folate, food [µg] | 7 |
| Folate, DFE [µg] | 7 |
| Choline, total [mg] | 4 |
| Vitamin A, RAE [µg] | 36 |
| Carotene, beta [µg] | 419 |
| Cryptoxanthin, beta [µg] | 23 |
| Vitamin A, IU [IU] | 717 |
| Vitamin E (alpha-tocopherol) [mg] | 0.01 |
| Vitamin K (phylloquinone) [µg] | 0.4 |
| Fatty acids, total saturated [g] | 0 |
| 16:0 [g] | 0 |
| 18:0 [g] | 0 |
| Fatty acids, total monounsaturated [g] | 0.01 |
| 18:1 [g] | 0.01 |
| Fatty acids, total polyunsaturated [g] | 0.03 |
| 18:2 [g] | 0.03 |
| Sources include : USDA [1] | |
Nutrition Facts
Passion fruit juice is a nutrient-dense juice that contains significant levels of vitamin C, vitamin A, dietary fiber, iron, magnesium, phosphorus, vitamin B2, copper, and alpha-carotene (source: USDA National Nutrient Database). However, if you want a concentrated dose of nutrients, this juice is an excellent choice that can deliver a number of impressive health benefits. [2] [3]
Benefits
Let us look at the most powerful health benefits.
May Boost Immunity
As an excellent source of vitamin C, passion fruit juice is 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 illnesses. Furthermore, Maria Luiza Zeraik et al. in a 2011 published report found high levels of antioxidants in the methanol extracts of passion fruit pulp and rind. [4] [5]
May Lower 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. Researchers from Japan found that piceatannol, a polyphenol present in the passion fruit seeds, has vasorelaxant abilities and can be effective against cardiovascular diseases. [6]
May Fight Stomach Distress
Passion fruit juice is known as a coolant, meaning that it can balance pH levels and reduce inflammation in the gut, preventing symptoms of irritable bowel syndrome (IBS), duodenal ulcers, and other painful conditions affecting the gut. [8]
May Improve Heart Health
Passion fruit juice is rich in vitamin A and B-family vitamins that are known to protect against heart disease and lower overall cholesterol levels, respectively. According to a review by Sita Sharan Patel, Cardiovascular Research Centre, India published in the Journal of Herbal Medicine and Toxicology, the plant has been used successfully in Ayurveda as a sedative and to treat anxiety and hypertension. This helps optimize cardiovascular function and lower your risk of atherosclerosis, heart attacks, and strokes. [9]
May Boost Circulation
The stimulant nature of passion fruit juice, along with the iron content, helps kick-start your circulatory system, improving oxygenation of the extremities in the body, and providing an energy boost to your day. [10]
May Aid in Eye Care
There are significant levels of beta-carotene found in passion fruit juice, which is a powerful antioxidant that affects oxidative stress in the retina, helping relieve macular degeneration and slow down the development of cataracts. [11]
Passion fruit juice is good for the immunity. Photo Credit: Shutterstock
May Improve Bone-mineral Density
The juice boasts 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. [12]
May Aid in Weight Loss
Passion fruit 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 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. [13]
May Improve Cognition
Various antioxidants such as vitamin A, C, and other polyphenolic compounds are present in this tropical fruit juice. These nutrients help reduce oxidative stress throughout the body, including in neural pathways, preventing beta-amyloid deposition and lowering your risk of developing neurodegenerative diseases. [14]
May Improve Skin & Hair Care
With vitamins B2, B6, A, and C, passion fruit 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.
May Induce Sleep
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.
May Aid in Digestion
Numerous elements of the fruit juice make it valuable for improving digestion. The dietary fiber and sugar content help 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. [15]
How to Make Passion Fruit Juice?
Making your own 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!
Delicious Passion Fruit Juice Recipe
Ingredients
- 6 ripe passion fruits
- 1 tsp sugar
- 5 cups of water (filtered)
Instructions
- To make refreshing passion fruit juice, cut each fruit in half and scoop out the seeds into a blender.
- Add about 3 cups of water to the blender.
- Gently process the fruit and seeds, which will cause the seeds to separate. Blend at a low level so you don't break the seeds open.
- Pour this blend through a filter or sieve to remove the seeds.
- Add another 2 cups of water and sugar and stir thoroughly.
- Refrigerate the juice and serve chilled. Enjoy!
Passion Fruit Juice During Pregnancy
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. [16]
Side Effects
There are very few known side effects of the juice, but these can affect blood sugar levels and weight loss goals.
- Diabetes: There is a significant amount of sugar in passion fruit juice, which can be a problem for people with diabetes.
- Calorie Intake: With 126 calories in each cup of this juice, it is a measurable contribution to your daily caloric intake.
