This delicious tropical fruit is packed with benefits – and could help your heart stay healthy

This delicious tropical fruit is packed with benefits – and could help your heart stay healthy

Several studies suggest this tangy fruit can help regulate blood pressure, aid digestion, and support your immune system.

Maz Gould

Senior Lifestyle Writer

Updated

Mon, January 19, 2026 at 11:00 AM UTC

3 min read

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Mango passionfruit smoothie bowl with natural greek yoghurt and chia seeds on white wood table, top view(istetiana via Getty Images)

Ever wondered if passion fruit is actually good for you? Beyond making a delicious cocktail or smoothie, passion fruit can also benefit your health.

Packed with nutrients like potassium, vitamin C and magnesium, studies suggest it may help regulate blood pressure, aid digestion, and support your immune system.

Grown mainly in tropical and subtropical regions around the world, passion fruit comes from a species of passion flower. The two main varieties of edible passion fruit we see are purple and yellow.

Passion fruit has a sweet yet tangy flavour profile that works brilliantly when blended into smoothies, mixed into salads, or stirred into cheesecakes, mousses or pavlovas. But what could eating more of it actually do for our bodies?

Here's everything you need to know about passion fruit, plus easy ways you can add it to your daily diet.

Passion fruit is packed with antioxidants that contribute to overall health. (Getty Images)(Thai Thu / 500px via Getty Images)

Little-known passion fruit health benefits

It could help regulate blood pressure and blood sugar

While bananas are known for being rich in potassium, passion fruit isn't far behind, and provides the added benefit of a richer nutrient profile, with higher levels of vitamin C, protein, and fibre.

Potassium is an essential mineral that helps balance sodium levels in the body, effectively helping keep blood pressure within a healthy range. Guidance from the British Heart Foundation, also links potassium-rich diets with good heart health.

A study in people with type 2 diabetes also found that passion fruit peel flour helped lower blood sugar and improve insulin resistance, suggesting that it could be beneficial when used alongside conventional treatments.

It could support your immune system

Passion fruit is bursting with antioxidants like vitamin C and beta-carotene, which help support the immune systen. Vitamin C, in particular, is a powerful antioxidant that helps the body fight infections, supports collagen production and increases the absorption of important nutrients like iron.

Eating one passion fruit supplies roughly 6–7% of the vitamin C your body needs in a day.

Passion fruit is also higher in protein than many other fruits – another vital macronutrient that supports a healthy immune system.

It's rich in antioxidants

A study from 2016 also analysed the properties of several tropical fruits. It found that passion fruit, compared with other tropical fruits like banana, mango, papaya, and pineapple, is richer in polyphenol antioxidants, giving it strong antioxidant power that may help protect cells from oxidative stress.

It could improve digestion

Fibre helps digestion by keeping bowel movements regular and supporting gut health. Passion fruit is particularly rich in fibre, especially in its seeds and pulp, making it a natural way to support healthy digestion.

It could help you sleep

Passion fruit is a great natural source of magnesium, which studies show may help support better sleep quality.

It could help you concentrate

There is also limited but promising evidence that passion fruit might support certain aspects of cognitive function.

One report found that, among healthy 20-30 yearolds, a single serving of passion fruit juice improved performance on short-term thinking tasks like memory and decision-making, as well as improved attention span.

A close-up view of a person slicing a fresh passion fruit beside a glass of juice and whole lemons on a wooden board, preparing a homemade citrus drink. — A fruit we don't eat enough of, there are lots of easy ways to integrate it into our diets. (Getty Images)(Pikusisi-Studio via Getty Images)

Easy ways to add more passion fruit to your diet

✔️ Eat it fresh as a snack✔️ Add it to your breakfast bowl✔️ Mix the pulp into fresh fruit juices, iced teas or sparkling water✔️ Make a tangy salad dressing ✔️ Bake it into your favourite cheesecake recipe

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