Dragon Fruit Benefits

Have you ever wandered around your grocery store and been entranced by a striking, extraterrestrial fruit, that resembles an artichoke that is on fire?  That, my friend, is called dragon fruit, or pitaya depending on the region.  While its outer scale-like layer dazzles, a future focus is on the wealth of dragon fruit benefits for health, and a light flavor.

Once a dieter’s secret, this incredible tropical fruit is suddenly but not surprisingly easily available year around.  Dragon fruit, of course, is not just a beautiful fruit, but this fruit houses many nutrients, vitamins, antioxidants, and fiber. 

So whether you are a health food nut, or considering opening one more exotic fruit to diet, this comprehensive guide will explain everything there is to know about the benefits of dragon fruit, encompassing its nutritional values and how to eat it so you can impress your friends.

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What is Dragon Fruit?

Before we start going into the dragon fruit benefits let’s make sure we are familiar with the fruit. Dragon fruit is the fruit of a climbing cactus, Hylocereus; mostly from Central America, but now cultivated all over the world,  (Southeast Asia, South America). There are multiple varieties of dragon fruit, which are categorized by their leaders and flesh colors, however, they all have that distinct leafy skin.

How to Eat Dragon Fruit

It’s easier than it looks! Just cut the fruit in half lengthwise. From there, you can:

• Scoop out the flesh with a spoon and eat it, right out of the skin.

• Use a melon baller to make pretty spheres for fruit salad.

• Peel off the skin and slice or cube the flesh.

• Blend it into a smoothie, clocktail, or salsa to liven up the color.

10 Dragon Fruit Benefits

The moment we’ve all been waiting for! Here are ten science-backed reasons to enjoy dragon fruit and consume dragon fruit benefits.

1. Boosts Your Immune System

High in Vitamin C, as well as carotenoids, makes dragon fruit benefits an ideal immune booster. Vitamin C supports the production and performance of the body’s primary defense white blood cells.

2. Promotes a Healthy Gut

With a high amount of dietary fiber and prebiotic oligosaccharides, dragon fruit benefits helps feed the healthy bacteria in the gut. Healthy bacteria help relieve constipation, promote regular bowel movements, and create a balanced gut microbiome, and a balanced gut microbiome has been connected to everything from mood to immunity.

3. Supports Radiant Skin

Antioxidants like Vitamin C and betalain can help alleviate the damage caused by free radicals, a major contributor to the skin’s premature aging (like wrinkles and sun spots). There is even research suggesting that dragon fruit benefits extract may protect skin cells from UV damage.

4. Promotes Heart Health

The tiny black seeds found in dragon fruit benefits are a source of omega-3 and omega-6 fatty acids, which can support a healthy cardiovascular system by lowering bad cholesterol (LDL) and increasing good cholesterol (HDL). Fiber can also improve cholesterol levels.

5. Regulate Blood Sugar

Dragon fruit benefits high amount of fiber can slow sugar absorption, which reduces spikes in blood sugar levels after a meal. Some studies done in animals suggest the fruit can help regenerate pancreatic cells, but more human studies are needed.  In the meantime, because it is low on the glycemic index, it is safe to eat in moderation if you have diabetes.

6. High in Iron

Iron is important for transporting oxygen to the body and preventing anemia. Dragon fruit benefits are a plant-based source of iron, and its high Vitamin C content helps with the absorption of iron as well—a perfect nutritional pairing!

7. Full of Antioxidants

The bright color of the flesh is a dead giveaway: dragon fruit benefits are high in antioxidants! The red-fleshed species of dragon fruit includes betalains (the same antioxidants found in beets), and they are believed to have potent anti-inflammatory effects! These antioxidants can also neutralize free radicals, dragon fruit benefits helps protect your cells from free radical damage.

8. Improve Bone Health

Although it doesn’t have the same reputation for providing it as dairy does, dragon fruit benefits contains a small but worthwhile quantity of magnesium and calcium—two important minerals for building strong, healthy bones and reducing the risk.

9. Helps Boost Energy

As a source of carbohydrates and B vitamins, which are essential for converting food into energy, a serving of dragon fruit benefits can be a great natural pick-me-up, making it an ideal pre-workout snack.

10. May Help Reduce Your Risk Of Cancer

Although no one food can prevent cancer development, it is generally understood that if you eat a lot of foods high in antioxidants, research points to a lower risk of development. In particular, the antioxidants in dragon fruit benefits have been studied in test tubes for their anti-cancer benefits. Some antioxidants—hydroxycinnamates, for example—have a robust history of being studied. However, more research is needed.

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Dragon Fruit Nutrition

So, what makes this fruit so good for you? Let’s review its notable nutritional resume. Dragon fruit benefits are low in calories but high in vitamins, minerals, and beneficial plant compounds.

A one-cup (approx. 200g) serving of diced dragon fruit gives you an excellent source of:

• Fiber: Important for digestive health and satiety.

• Vitamin C: A powerful antioxidant that promotes your immune response and health of skin.

• Iron: Essential for the transport of oxygen in your blood.

• Magnesium: A mineral that is important for hundreds of biochemical reactions including the production of energy and movement of muscle.

• Antioxidants: In particular betalains (in red flesh), hydroxycinnamates, and flavonoids.

It’s this unique mix of nutrients that can result in its long list of benefits.

Dragon Fruit Calories

Dragon fruit is a great option. That same one-cup serving only contains around 104 calories. Dragon fruit benefits are nutrient-dense, meaning you will get a very large amount of vitamins, minerals, and fiber at a low caloric cost, making this a wonderful snack or addition to a weight-managing diet.

Dragon Fruit Taste

The million-dollar question for most new dragon fruit eaters. The flavor of dragon fruit is mildly sweet and refreshing; it is comparable to a hodgepodge of both kiwi and pear flavors, but more subtle. The mouth feel is a real standout, being wonderfully creamy with little hard, edible, black seeds floating around, similar to kiwi. 

Yellow dragon fruit (yellow skin, white flesh) is generally thought to be the sweetest variety. The most typical dragon fruit is white-fleshed (pink skin, white flesh) dragon fruit, which may be the mildest flavor. Note that if you expect dragon fruit to be an explosion of sweetness like a mango, the flavor can be a bit anticlimactic. However, the real magic about dragon fruit benefits are its nutritional value and how it takes on other flavors in smoothies and salads.

Dragon Fruit Plant

The dragon fruit plant is just as interesting as the actual fruit. It is a vining cactus that can grow against other structures and can yield fruit for as many as 30 years! One of the more enchanting qualities of the plant is its habits for flowering. The vining cactus produces large, beautiful, fragrant flowers that bloom for one night only.

The flowers are sometimes called “moon flowers” or “lady of the night.” They are typically pollinated by bats and moths in the wild after flowering. After being pollinated, it usually takes around 30-50 days for the fruit to mature. This flowering that only lasts a single night makes the guaranteed fruit so much more special!

Dragon Fruit Red

You may be curious whether the eye-catching dragon fruit that is red fleshed is better than its cousin that is white fleshed. The response— at least from the nutrition perspective— is a cautious yes.

The deep magenta color comes from a surprising concentration of betalain pigments, which are powerful antioxidants you do not find in the white variant; therefore, the red dragon fruit benefits has a marginally higher antioxidant capability giving it increased anti-inflammatory properties.

It may be a tad sweeter at times as well; however, both dragon fruit benefits are still extremely healthy, and please do not abandon the white one; it is still a terrific option!

Dragon Fruit Price

The cost of dragon fruit can be a bit of a “shock” in comparison to apples or bananas. There are several reasons why:

• Labor-Intensive Growing Process: The plants grow on trellises, and in some areas, they require hand-pollinating to set fruit well! The labor for all this is costly.

• Perishable Product: As a fresh fruit, it has a relatively short shelf life, and careful handling along with fast shipping can drive up the price.

• Demand: It is becoming more popular to eat dragon fruit, especially if it’s organic. Fair enough, but dragon fruit will only be as good as the product that you purchased. Exotic varieties like yellow pitaya will be more expensive than the standard pink-skinned variety.

In general, you can expect to pay anywhere from $3 to $7 per fruit, depending on where you live, the time of year, and the variety.

Dragon Fruit Side Effects

For the majority of individuals, the consumption of dragon fruit is safe and nutritionally beneficial. However, there are a couple of rare considerations:

• Allergenic response: While uncommon, allergies to dragon fruit can occur. If you have an allergy to other cacti fruit, it is recommended that you exercise caution with its consumption.

• Red urine or stool: Don’t panic! If you consume a lot of the red dragon fruit, it can temporarily cause your urine and/or stool to turn red. This harmless condition, often called pseudohematuria, is similar to what occurs after eating beets.

• Overconsumption: Like any high-fiber food, too much of anything can cause a little digestive discomfort after eating too much in one sitting. Enjoy your dragon fruit in moderation as part of a nutritionally balanced diet.

Conclusion

A dragon fruit benefits are not just a hit on the social media scene, it is actually a fantastic food to include in your healthy diet. It has a very strong list of vitamins, minerals, antioxidants and even fiber to support everything from your gut to your heart. Although the flavor is modest, it will help you really take care of your health.

So, go ahead, the next time you see that bright pink and spiky ball in the produce section, don’t think twice, grab one, cut it open and eat your way to better health. Your body will appreciate it!

Have you tried dragon fruit? What’s your favorite way to eat it? Share your thoughts in the comments below!

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