Aid weight loss and muscle gain with this 'protein-packed' fruit
Protein is essential for the body and one delicious fruit could help you get more of it.
A protein-packed fruit could be a valuable ally in shedding pounds and developing muscle mass. This tasty fruit, which costs just 43p, contains almost as much protein as an egg.
As a naturally occurring macronutrient, protein plays a pivotal role in constructing and repairing bodily tissues, promoting growth, and fostering development. Furthermore, it supports the immune system, facilitates nutrient transportation, and serves as a vital energy source.
Recent studies have demonstrated that increased protein consumption can lead to prolonged feelings of fullness, aiding weight loss. Protein is therefore regarded as a fundamental component of a balanced and healthy diet.
The general guidelines suggest that most adults require approximately 0.75g of protein per kilogram of body weight daily (equivalent to around 45g for the average woman and 55g for men). According to British Heart Foundation (BHF) experts, this translates to roughly two daily portions of meat, fish, nuts, or tofu. However, for some individuals, particularly those with busy lifestyles, meeting the daily protein quota can be challenging.
Fortunately, a specific fruit may hold the solution. An article by Women's Health highlighted passion fruit as boasting the "most protein" globally.
Native to regions of South America, this fruit contains approximately five grams of protein per one-cup serving, closely rivalling the six grams of protein found in an egg. It even eclipses other popular fruits in protein content, outdoing avocados at 4.5 grams per cup and guava's estimated four grams.
In a chat with Women's Health, dietitian Jessica Cording shared the broad array of health benefits associated with passion fruit.
She explained: "It's a very nutrient-dense fruit with a lot of different health benefits. You're getting fibre, carbohydrates, vitamin C, vitamin A, and some potassium. It has a lot to offer."
According to Medical News Today, the composition of passion fruit includes:
- 11.5 mcg RAE of vitamin A
- 63 mg of potassium
- 5 mg of magnesium
- 5.4 mg of vitamin C
- 2 mg of calcium
- 0.29 mg of iron
- 1.9 g of fibre.
It also suggests that passion fruit could help promote a healthy heart, boost the immune system and even prevent anxiety.
Jessica advocated for blending passion fruit into smoothies and bowls, or simply consuming it fresh, yet she cautioned: "It is a little more calorie-dense than other fruits, so just be mindful of that."
The World Health Organisation (WHO) suggests a minimum intake of 400g of fruit and vegetables daily to maintain overall wellness and decrease the risk of chronic diseases, while the NHS recommends consuming at least five 80g portions each day.
Therefore, incorporating passion fruit into your regime can be a fitting approach to increase both your fruit consumption and protein levels. At the time of reporting, you could buy a three-pack of passion fruit from Tesco for £1.30, working out at around 43p each.