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20Passion fruit juice - 7 scientific facts about the benefits of an exotic drink
Anna Shelestun, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: shelestun.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. Passion fruit juice is a delicious and extremely healthy exotic drink that should certainly, at least periodically, be included in the family's diet. Such a fresh juice will help to fully strengthen the immune system, prevent the development of many dangerous diseases (from atherosclerosis to cancer and diabetes), and even restore the joy of life no worse than pharmacy antidepressants.
Key words: passion fruit, passion fruit juice, useful properties, contraindications, composition, calorie content
The fruit, which looks like a large yellow or purplish-purple plum, has many names. It is called the fruit of passion, granadilla, passionflower, edible passion flower. These are all names for the exotic fruit passion fruit. The pulp of the fruit with an original sweet and sour taste and an unusual jelly-like consistency is consumed in its natural form, added to yoghurts and desserts, and delicious fresh juices are also prepared from it. You can find passion fruit juice on the shelves of modern supermarkets, but the most healthy drink is considered to be a self-made drink, squeezed from fresh fruits. And anyone can cook it at home.
Composition and calories
Passion fruit juice belongs to the category of low-calorie drinks (fresh from the pulp of purple fruits contains 51 kcal [1] , from yellow - 60 kcal [2] ). It has practically no fat (0.18 g per 100 grams of product), very little protein (0.67%) and relatively few carbohydrates (14.4%). It can be added to the menu of fasting days and safely used by people who strictly follow the figure. In addition, the juicy pulp of the fruit is a rich source of various nutrients and trace elements. Here are just a few of them:
• Potassium (278 mg). The microelement regulates the amount of fluid in the cells, helps reduce allergic reactions, promotes the removal of toxins from the body, and also strengthens the immune system, normalizes heart rate [3] and blood pressure, improves clarity of thinking, and supports the normal functioning of the kidneys [4] .
• Phosphorus (25 mg). Regulates acid-base balance and improves digestion, affects the functioning of muscles and the brain (reduces the risk of developing Alzheimer's disease [5] ), strengthens bones. A lack of a microelement in the body can cause problems with cognitive functions, affect changes in appetite and weight [6] , and in babies, lead to a delay in growth and development.
• Magnesium (17 mg). One of the most important trace elements in the human body - takes an active part in metabolism, promotes better absorption of other useful substances, in particular, B vitamins, ascorbic acid, and others. Magnesium also regulates muscle tone [7] - prevents the development of seizures, affects the functioning of the cardiovascular system [8] , accelerates recovery from depression [9] , regulates blood glucose levels, and improves tissue regeneration.
• Vitamin C (18.2 mg). A vital water-soluble antioxidant. It is not synthesized by the body on its own, but can only come from outside, for example, along with food. Ascorbic acid helps fight viruses and infections [10] , reduces inflammation [11] , including the manifestations of gout [12] , shows high efficiency in the treatment of cancer [13] , promotes the production of natural collagen by the body [14] , which has a positive effect on the condition of the skin. Ascorbic acid is also involved in the processes of regulating blood clotting, the breakdown of fats.
• Niacin, or vitamin B3 (2.24 mg). The element is also known to many under the name of vitamin PP, or nicotinic acid. Normalizes cholesterol metabolism (effectively reduces the level of "bad" and increases the content of "good" cholesterol in the blood) - reduces the risk of cardiovascular diseases [15] , is used as an effective additive to statins [16] , improves brain function and is used in the treatment of schizophrenia [ 17] , relieves the manifestations of arthritis. The lack of niacin in the body can manifest itself in the form of depression and fatigue, confusion and problems with the skin.
• Riboflavin, or vitamin B2 (0.101 mg). Also known as the "beauty vitamin" — improves the condition of hair, skin and nails — accelerates tissue regeneration, regulates the reproductive functions of the body, improves immunity [18] and normalizes metabolism, stabilizes the nervous system, reduces eye fatigue, and helps to avoid the formation of cataracts. Frequent migraine attacks, the appearance of various sores in the corners of the mouth, irritations on the
wings of the nose, eyelids, and ears indicate a deficiency in the body of this important vitamin
[19] .
• Vitamin A, or retinol (47 mcg). Improves vision, including preventing night blindness [20] , reduces the risk of cancer, has antioxidant properties [21] - stops the aging process, stimulates epidermal renewal [22] , prolongs youth, ensures the body's resistance to viral and bacterial infections.
Passion fruit juice also contains a large amount of folic acid (8 mcg) - a necessary element for expectant mothers for the proper formation of fetal organs [23] ; alpha- and beta-carotene (35 and 525 mcg, respectively) — carotenoids that prevent DNA damage, prevent the development of age-related pathologies [24] , oncological and cardiovascular diseases.
Top 7 Health Benefits of Passion Fruit Juice
1. Prevents Cardiovascular Disease
The pulp of passionflower, rich in ascorbic acid and various antioxidants, has a beneficial effect on the cardiovascular system, helps to lower blood sugar levels. [25] Protect your family's health by including passion fruit juice in your diet, which can help you avoid dangerous diseases such as heart attack, stroke and diabetes!
2. Prevents the development of atherosclerosis
Studies have proven that drinking a delicious jelly drink with anti-inflammatory and antioxidant properties daily for 8 weeks has a beneficial effect on the patient's lipid profile. The level of cholesterol in the blood is normalized, which helps to avoid narrowing of the arteries due to clogging
of their cholesterol plaques - the development of such a dangerous modern disease as atherosclerosis.
[26]
3. Has a cardioprotective effect
As medical experiments show, the addition of passionflower juice to the diet significantly improves the effect of drugs used to treat myocardial damage. That is, the drink can be used not only as a delicious dessert, but also has unique medicinal properties - it provides protection and restoration of the heart muscle after a heart attack. [27]
4. Used in the treatment of diabetes
In addition to the fact that the fruit has a fairly low glycemic index (30) and can be included in the diet of people with diabetes without health risks, studies show that passion fruit juice also has a powerful anti-inflammatory and anti-diabetic effect - it can be used as an effective prevention in diabetes 2
types. [28]
5. Prevents the development of oncology
The drink, rich in flavonoids and phenols, has antioxidant and anticarcinogenic properties - it prevents the formation and development of tumors and other oncological manifestations. [29] Add a tasty and healthy fresh passionfruit pulp to your daily menu to reliably protect yourself and your family from a dangerous disease!
6. Has soothing properties
Passion fruit is widely known for its sedative and calming properties. [30] - the drink can be used against stress and anxiety, as a natural cure for insomnia. [31] Drink a glass or two of delicious drinks before bed to fall asleep easily and have a great night's sleep!
7. Protects the liver from alcohol damage
The metabolism of alcohol negatively affects the state of the main filtering organ of the body, the liver. But studies show that drinking passion fruit juice can reduce harm - have a healing effect and protect the liver from possible damage. [32]
Passion fruit juice is widely used in cooking. In particular, it is added to yoghurts, which is reflected not only in improving the taste and aroma of the final product, but also in increasing its benefits. In such yogurt, antioxidant activity increases due to an increase in the amount of polyphenols and other useful substances in the composition. [33]
Contraindications and possible harm to passion fruit juice
Given that the drink has a strong sedative effect [34] , drinking large amounts of passion fruit juice is not recommended for drivers before a long trip. Also, recent scientific studies have shown that certain foods, including passion fruit, can cause migraines. [35] If you notice that you sometimes get a headache
after drinking passionflower pulp or juice, you may be one of the people with an intolerance to this product. In this case, exotic fresh should be excluded from the diet.
Norms and recommendations for the use of passion fruit juice
Like other juices, passion flower fresh (another name for passion fruit) is recommended to be consumed between meals. Thus, nutrients are better absorbed and bring great benefits to the body.
For full saturation with all the necessary vitamins and minerals contained in the fruit, adults are recommended to drink at least one glass of fresh juice daily. For children, the rate can be reduced to 100 ml.
Recommendations for choosing passion fruit for juicing
A ripe and juicy edible passion flower should be weighty. The excessively light weight of the fruit indicates that it is dry inside, there is practically no useful juice in it. There should be no dark spots on the peel. Their presence indicates the beginning of the decay process. There is absolutely no benefit from eating such a fruit. But a slightly wrinkled skin means that the fruit is ripe and very sweet - you can take it! Passion fruit with a perfectly smooth skin can also add to your shopping list, but with the prospect of ripening to improve its palatability.
You can store passionfruit fruits for the purpose of ripening at room temperature about 25 degrees Celsius (up to 5 days). For a longer preservation of the fruit (up to 3 weeks), it is recommended to place it in a cool dark place (temperature about 11 degrees Celsius). [36]
How to Prepare and Store Passion Fruit Juice
To prepare juice, passionfruit fruits must be thoroughly washed, peeled first, then skip the peeled pieces of pulp along with seeds (the seeds contain linoleic acid and piceatannol - they provide additional anti-inflammatory, antibacterial and antioxidant effects [37]) through a juicer or kill them with a blender .
Like any other juice, fresh passionflower is best consumed immediately after preparation, before it has had time to oxidize from contact with air. But, as studies show, it does not lose its beneficial properties even after pasteurization. [37] Therefore, this option for processing and storing the drink can also be considered.
Expert comment
Tatyana Eliseeva, nutritionist
Passion fruit juice is a delicious and extremely healthy exotic drink that should certainly, at least periodically, be included in the family's diet. Such a fresh juice will help to fully strengthen the immune system, prevent the development of many dangerous diseases (from atherosclerosis to cancer and diabetes), and even restore the joy of life no worse than pharmacy antidepressants. Try and see for yourself the benefits of this unique natural medicine!
Literature
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Received 03.03.2023
Passion fruit juice - 7 scientific facts about the benefits of the exotic drink
Shelestun Anna, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: shelestun.a@edaplus.info, eliseeva.t@edaplus.info
Abstract. Passion fruit juice is a delicious and extremely useful exotic drink, which should definitely, at least periodically, be included in the family diet. Such a fragrance will help to strengthen the immune system, prevent the development of many dangerous diseases (from atherosclerosis to cancer and diabetes) and even return the joy of life no worse than pharmacy antidepressants.
