Eye-opening facts about fruits

Fruits and vegetables contain essential vitamins and minerals that cannot be found in other types of foods or they may contain high levels of these nutrients than other foods.  Different coloured fruits contain different antioxidants which prevent diseases earlier mentioned.

One fruit that is extremely rich in Vitamin A and C and natural potassium is Passion fruit. Native to subtropical wild regions of South America probably originated from Paraguay. Over 500 cultivate types exist; however, two main types; purple and yellow types are widely cultivated. The most common variety in the US is egg-shaped and about three inches long. When ripe, it has a dimpled, deep-purple skin and a soft golden flesh dotted with tiny edible black seeds.

It has its seeds very high in fibre which is needed to keep bowel movements, lower cholesterol, prevent constipation, bowel cancer and other illnesses of the bowel and intestines such as diverticulosis. Lung and oral cancers are also prevented when we consume this fruit.

Do not think too far because this fruit grows in Ghana and has an average life span of 5-7 years. This fruit is good in vitamin C, providing about 30 mg per 100 g. Vitamin-C (ascorbic acid) is a powerful water soluble anti-oxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against flu-like infectious agents and scavenge harmful, pro-inflammatory free radicals. Asthmatic persons should seek and find this fruit.

Undoubtedly, it contains very good levels of vitamin-A (provides about 1274 IU per 100 g), and flavonoid antioxidants such as β-carotene and cryptoxanthin-β. Current research studies suggest that these compounds have antioxidant properties, and along with vitamin A are essential for good eye-sight. My brethren looking for a lasting solution to poor vision should now have some calm now that they know this fruit.

Vitamin A is also required in maintaining healthy mucus membranes and skin. My sisters with skin issues can now rejoice.

This pleasant fruit is very rich in potassium. 100 g fruit pulp has about 348 mg of potassium, which is an important component of cells and body fluids, and helps regulate heart rate and blood pressure.

The edible part of a passion fruit lies under a leathery, dark purple, bitter-tasting skin. Its intense, tropical-flavoured orange pulp and seeds are excellent in fruit desserts, sorbets, beverages and seafood sauces.

Article by Charles Kwadwo Adu

The writer is a (biotechnologist) with the Technical Department of Blue Skies Products Ghana Limited, Doboro-Nsawam. e-mail: This email address is being protected from spambots. You need JavaScript enabled to view it.