Vitamins in passion fruit

Passion fruit mainly enjoyed for its juice. It grows on vines in the South American tropics.

Ripe fruits are yellow or purple with hard shiny skin that wrinkles as it ripens. The sweet and tart, pulpy flesh is sharply aromatic and laden with crunchy, edible seeds.

Key vitamin in passion fruit include vitamin C, vitamin B6, vitamin A, vitamin E, vitamin B2 (riboflavin) and vitamin B3 (niacin).

Yellow and purple passion fruit are good sources of pro-vitamin A, niacin, riboflavin and ascorbic acid. Vitamin C in passion passion fruit is between 20 to 30 mg while 1,272 IU of vitamin A per 100 g of fresh fruit.

The fruit provides 1.5 mg of vitamin B12 per 100 g.

Lots of vitamin C and some vitamin A means better immunity and possible cancer protection. Passion fruit pulp is a good source of vitamin A. Research at the University of Florida support the fruit juice as a cancer fighting substance.

With some B vitamins and magnesium, passion fruit contribute to healthy skin, nerves and muscles.
Vitamins in passion fruit

Healthy benefits of avocado

The attractiveness of the avocado as a subsistence and modern food is due to good vitamin and mineral content, high energy content derived principally from mono-unsaturated fats, and good supply of soluble and insoluble fibers, all of which make it one of the most nutritious fruit available.

Avocado contains a monosaturated fat called oleic acid, this is believed to lower total and LDL cholesterol levels and promote the good HDL cholesterol, it also protects against breast cancer.

Avocados can help to protect against high blood pressure, heart disease and stroke because of they have a high content of the mineral potassium which guards against these diseases. Avocado also high in iron and magnesium.

The high concentration of carotenoids and tocopherols within avocados are known to protect against prostrate cancer. The Aztecs used the avocado for its aphrodisiac qualities and believed or could improve sexual prowess when consumed.

There was unconfirmed reports tell about the successful use of avocado an an aphrodisiac by lower Amazon Basin who prefer the fruit to more readily available marijuana. Half of an average size avocado contains about 180 calories and can be used in salads, dips, garnishes, soups sandwiches or just eaten plain with a fork or spoon.  
Healthy benefits of avocado