Health Benefits of Sweet Granadilla or Grenadia

Sweet granadilla or grenadia is a highly nutritious and flavorful fruit, with an orange to yellow skin when ripe. It is native to countries in Central and South America, including Mexico. Today, sweet granadilla grows in Ecuador, Peru, Colombia, Bolivia, Venezuela, Costa Rica, and Argentina. It is also an exotic fruit to tropical regions in Australia, Africa, the United States, New Zealand, India, Southeast Asia, Israel, Brazil, and Papua New Guinea. Sweet granadilla is scientifically referred to as Passiflora ligularis and is a close relative of the passion fruit (purple granadilla).

The fruit is not as popular as purple passion fruit. Sweet granadilla somewhat resembles the yellow passion fruit on the outer shell in terms of color. However, sweet granadilla and yellow passion fruit are completely different fruits based on their species and pulp characteristics. Besides, the skin of a sweet granadilla is thick and leathery, with white specks or spots.

A whole sweet granadilla and two halves displaying a sweet transparent pulp with black seeds
Sweet granadilla pulp and black seeds

Health benefits of sweet granadilla

Sweet granadilla is a less known species of passion fruits. People do not consume it for its good flavor alone. Sweet granadilla is certainly a nutritionally-dense fruit with many health benefits.

Sweet granadilla has a high nutritional value

Sweet granadilla is rich in calcium, potassium, phosphorus, and iron. The fruit is also a source of vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B9 (folate), C, E, and K. Sweet granadilla is a high-fiber fruit, with a significant amount of antioxidants and proteins. These nutrients contribute to the various health benefits associated with consuming sweet granadilla.

Sweet granadilla promotes red and white blood cell production

Sweet granadilla is a valuable source of the vitamin B complex, iron, phosphorus, and potassium, all of which play a crucial role in boosting the manufacture of red and white blood cells in the body. Thus, sweet granadilla can help maintain a normal blood cell count, promoting health and preventing diseases such as anemia. Besides, the nutrients found in a sweet granadilla might help improve platelet count, thus preventing thrombocytopenia.

Sweet granadilla improves cardiovascular health

Sweet granadilla contributes to better heart health when consumed regularly. The fruit contains minerals and vitamins that play a vital role in regulating heart rate and blood pressure. For instance, potassium, a nutrient available in high amounts in sweet granadilla, helps regulate the heartbeat and prevents cardiovascular diseases when consumed in adequate quantities.

Sweet granadilla leads to better gut health.

Sweet granadilla has a high fiber content that accelerates digestion and improves bowel movements. Thus, sweet granadilla can help reduce and prevent constipation. Additionally, this fruit’s fiber provides a substrate for good stomach bacteria that eradicate the harmful ones that cause gastrointestinal diseases. Sweet granadilla is also beneficial for people with ulcers and hiatal hernia due to the wound-healing properties attributable to its high vitamin C content.

Sweet granadilla improves visual health

Sweet granadilla nourishes the body with vitamin A, which helps promote eye health and vision. On this note, the fruit can serve as a good source of vitamin A for people with poor eyesight and vision problems.

Sweet granadilla relieves anxiety and insomnia

Sweet granadilla is a known natural relaxant. The calming properties associated with this fruit help reduce anxiety. Sweet granadilla also induces sleepiness due to its mild sedative properties. As a result, consuming this fruit can help alleviate insomnia in people with sleep disturbances.

Sweet granadilla prevents cancer

Consuming sweet granadilla introduces potent antioxidants into the body. As a result, these antioxidants help get rid of free radicals that cause cellular and tissue damage. Normally, the presence of free radicals in the body might trigger cell mutations, causing cancer. On this account, the antioxidant properties of the compounds in sweet granadilla can help prevent cancer.

Sweet granadilla improves immunity

Eating sweet granadilla makes the immune system stronger by providing essential vitamins and minerals to the body. Specifically, the fruit is a good source of vitamin C, a micronutrient known to boost immunity when included in the diet.

How to eat sweet granadilla

Scoop the soft sweet-tasting pulp and seeds of sweet granadilla after cutting the fruit or breaking the thick leathery outer shell. You can eat the pulp right from the shell. Sweet granadilla is sometimes added to ice-cream, pavlova, and yogurt to provide a distinct flavor and improve the nutritional profile.

How does sweet granadilla taste?

Sweet granadilla has a transparent jelly-like pulp, with hard black seeds. The fruit is aromatic, with a distinctive soft sweet taste. Sweet granadilla also has a better and less acidic flavor than other varieties of passion fruits.

  28 comments for “Health Benefits of Sweet Granadilla or Grenadia

  1. November 18, 2020 at 11:10 pm

    I’ve never heard If this fruit before. 😀

    Liked by 3 people

    • November 19, 2020 at 12:17 am

      It is there. Now that you know it exists, I am sure it will be easier to find. 😀

      Liked by 1 person

  2. November 20, 2020 at 9:44 am

    Wonderful post
    Congratulations for 300 followers

    Liked by 3 people

  3. November 22, 2020 at 1:48 pm

    Your blog is amazing 🙂

    Liked by 2 people

  4. November 23, 2020 at 3:04 pm

    Good one!

    Liked by 2 people

  5. November 30, 2020 at 6:57 pm

    Its benefits for gut health alone are enough for me to add this fruit into may daily diet!

    Liked by 3 people

    • November 30, 2020 at 8:19 pm

      I am glad your found a reason to add sweet granadilla to your diet. You will definitely get to enjoy more of its benefits once you integrate it into your daily diet.


  6. Ena
    December 2, 2020 at 6:36 pm

    Thank you for choosing to follow my blog! You are my 900th follower so thank you for getting me to that mile stone! I really appreciate your support and I’m looking forward to reading more about your blog.

    Liked by 1 person

    • December 2, 2020 at 6:50 pm

      Thank you! I also appreciate your support and look forward to providing more valuable content.

      Liked by 2 people

  7. December 11, 2020 at 7:41 pm

    Does it help in general gastric issues, such as gas and bloating?

    Liked by 2 people

    • December 11, 2020 at 8:56 pm

      Yes, sweet granadilla can help relieve gastrointestinal problems such as constipation because it has fiber.


  8. January 4, 2021 at 11:58 am

    We had a lot of sweet granadilla at our grandmother’s home town. I did not know it had many health benefits. Anyways, thanks for sharing great information.

    Liked by 1 person

    • January 4, 2021 at 1:04 pm

      Thank you! I am delighted you found my post on sweet granadilla helpful. You should eat more of this fruit because you now understand the benefits.


  9. January 7, 2021 at 6:24 am

    I saw this fruit in the shops for the first time the other day. I didn’t know what they were, thought they were all over ripe purple passion fruits. Thank you for your informative post. I enjoyed it.

    Liked by 1 person

  10. David Weiss
    January 30, 2021 at 8:47 pm

    Thank you for this post.

    I have been very curious and I love granadillas!
    I’m told they blend them up with the fibrous pulp surrounding the seeds to make refreshing beverages here in Guatemala.

    Liked by 1 person

    • February 6, 2021 at 11:59 pm

      You should definitely try this one. It is very nutritious and you eat the pulp and seeds together.


  11. February 7, 2021 at 8:17 am

    Reblogged this on .

    Liked by 1 person

  12. Asim Hanif
    February 16, 2021 at 2:35 pm

    Nice and informative

    Liked by 1 person

  13. February 23, 2021 at 2:07 pm

    Iam heard first time that fruit. Anyway good Nice informative post
    To read about lemon


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