13 Incredible Health Benefits of Dragon Fruit and How to Eat it
Dragon fruit, commonly known as pitaya, a vibrant and exotic fruit that not only looks attractive but also delivers a tremendous punch in terms of health benefits. This tropical fruit, native to Central America, is gaining popularity around the world due to its distinct appearance and a variety of health benefits. This exotic fruit is available in various types, each with a distinct color and flavor profile. However, dragon fruit is notable for more than simply its aesthetic appeal; it is also loaded with necessary nutrients as well as compounds that support a healthier lifestyle. In this post, we’ll look at how to Eat Dragon Fruit to get all 13 Incredible Health Benefits of it.
Nutrient-Rich Composition of Dragon Fruit
Before we understand the 13 incredible health benefits of dragon fruit and how to eat it, let’s first look at nutrient rich composition of it. Dragon fruit is a nutritious powerhouse that is loaded with vitamins, minerals, and dietary fiber. It has antioxidants, vitamin C, B vitamins, iron, magnesium, and other nutrients that are essential for preserving overall well-being. It is low in calories and fat-free. All this can be very beneficial for your health.
According to the United States Department of Agriculture (USDA), a 100-gram (about the size of one dragon fruit) serving of dragon fruit contains the following nutrients: (1)
| Calories: | 60 Kcal |
| Protein: | 1.18g |
| Fat: | 0 g |
| Carbohydrates | 12.94 g |
| Fiber: | 2.9 g |
| Sugar: | 7.65 g |
| Vit C: | 2.5 mg |
| Iron: | 0.74 mg |
| Magnesium: | 40 mg |
| Calcium: | 18 g |
Incredible Health Benefits of Dragon Fruit
- Rich in Fiber
“Fiber can be good for cardiovascular and gastrointestinal health.” Adults should eat at least 25 gms of Fiber on a daily basis, and a single cup of dragon fruit has 5.6 gms of Fiber. Fiber not only benefits digestion but also helps manage blood sugar levels and provides a sensation of fullness. The Fiber in dragon fruit can help maintain your metabolic and gut health.
- Promotes Healthy Digestion
The Fiber in dragon fruit encourages a healthy digestive system. It promotes regular bowel motions and prevents constipation. Additionally, the fruit’s prebiotics promote the growth of good gut bacteria. According to the research published in the Electronic Journal of Biotechnology, eating dragon fruit has a prebiotic effect on the body which promotes digestion and nourishes gut bacteria. The prebiotics lactobacilli and bifidobacteria (healthy bacteria) in the stomach and intestines are believed to be stimulated by oligosaccharides, which are found in dragon fruit. Improved immune system performance, improved digestion, and a decreased risk of intestinal infections are all advantages of the prebiotics found in dragon fruit. (2)
- Abundant Antioxidants
Dragon fruit is known for its abundant antioxidant content. A study published in the African Journal of Biotechnology claims that the antioxidants- Betacyanins, Flavonoids, Phenolic acid, and Betaxanthins, are present in dragon fruit, which function to neutralize free radicals in the body. These antioxidants help your body to fight free radicals, that may cause oxidative stress and cell damage. Regular eating of dragon fruit may help to lower the risk of chronic diseases such as cardiovascular disease, diabetes and maintain a healthy body. Betacyanins and Betaxanthins have properties that can stop free radicals from doing more harm.(3)
- Beneficial for Diabetes
According to a study in the journal PLoS One, dragon fruit can help control your diabetes by regulating blood sugar levels. Animal studies show that dragon fruit has an anti-diabetic impact by rebuilding pancreatic-β cells and reducing fibroblast growth factor-21 (FGF-21) resistance. FGF-21 is a hormone that regulates metabolic activities. With its low glycemic index (GI 48-52) and Fiber content, dragon fruit is a fruit that can help you manage your blood sugar levels when consumed in moderation. Dragon fruit’s strong flavonoid and antioxidant content shields the pancreas from oxidative stress and damage, protecting both the beta cells and their function. Furthermore, Betacyanins found in its peel have been shown to alleviate insulin resistance.
Diabetic person should limit their daily dragon fruit intake to 100 gm. This will promote weight loss and lessen blood sugar spikes. 50gm can be consumed if they are paired with other fruits. (4)
- Regulates cholesterol
The dragon fruit’s tiny seeds are a substantial source of nourishment. These seeds are an excellent complement to a diet that promotes heart health since they include fatty acids, such as omega-3 and omega-9 fatty acids, as well as natural oils. It lowers fatty liver disease and helps control cholesterol levels because it is rich in Omega-3s and other minerals. Additionally, potassium and magnesium present in a significant amount, helps to control blood pressure.
- Boosts Immune System
Dragon fruit has the following nutrients: Magnesium, Phosphorus, Potassium, Vitamin A, Vitamin B2, Vitamin B3, Vitamin C, and Zinc. Copper and calcium, which the body also needs for optimum health, are present in the fruit in smaller levels. The outstanding vitamin and mineral abundance of dragon fruit, especially vitamin C, can help strengthen your immune system. A healthy immune system is essential for protecting your body from diseases and infections.
- Helps in Weight Management
Dragon fruit is low in calories and rich in fiber, making it an ideal choice for weight loss. Its fiber content can make you feel fuller for longer and less likely to overeat. It’s also low in calories, which makes it a good choice for individuals watching their weight.
- Improves Bone Health
Dragon fruit, rich in minerals like calcium, magnesium, and phosphorus, helps maintain bones strong and healthy. These minerals are crucial for the composition of bones and overall skeletal health. Adequate calcium consumption is essential for avoiding bone-related problems.
- Promotes Healthy Skin
Antioxidants like vitamin C, Beta-carotene, lycopene, and betalain are present in both the flesh and peel of dragon fruit. Dragon fruit’s vitamin C and antioxidants promote healthy, radiant skin. The high amount of vitamin C in dragon fruit is necessary for the synthesis of collagen, which is important in maintaining healthy skin. Regular consumption of dragon fruit may lead to a glowing complexion and also assist in reducing the formation of fine lines and wrinkles, keeping your skin appearing youthful.
- Improves Hydration and Electrolyte Balance
For overall health, it’s important to stay hydrated, and dragon fruit can help. Dragon fruit aids in adequate hydration and electrolyte balance due to its high-water content and necessary electrolytes. This is especially important for keeping energy levels up and supporting muscle function.
- Anti-Inflammatory Properties
Chronic inflammation can be associated with a wide range of health issues. Dragon fruit’s antioxidants and phytochemicals have anti-inflammatory properties that may assist in reducing inflammation in the body, supporting better overall health.
- Improves Cognitive Function
According to a 2014 animal study, red dragon fruit extract has a protective impact and increases learning ability and memory following lead exposure.(5) Dragon fruit has magnesium, which can help alleviate depression and improve brain function. (6) It also has a variety of nutrients that are beneficial to brain function, including vitamin B and antioxidants. These elements may help improve cognitive function and memory.
- Supports Red Blood Cells formation
Vitamin C and iron are abundant in dragon fruit. Red blood cells, which provide oxygen to different regions of the body, are formed with the help of iron. Along with supporting the body’s defense mechanisms, vitamin C aids in iron absorption. (7)
How to Eat Dragon Fruit
Green indicates an unripe dragon fruit. For the best flavor along with health benefits, choose a ripe dragon fruit. When selecting dragon fruit, check for vibrant color, firm texture, and few blemishes. Simply split the fruit in half, then use a spoon to scoop out the flesh. It’s ready to eat as a snack or add to a variety of dishes.
Including dragon fruit in your diet is simple and versatile. There are many inventive ways to incorporate dragon fruit into your diet, like adding it to smoothies, fruit salads, using it as a topping for yogurt and desserts, eating it on its own, or even using it as a unique garnish for different dishes. To receive its benefits in a delightful and entertaining way, experiment with dishes.
Also Read| Disadvantages of Dragon Fruit
Conclusion
Adding dragon fruit to your diet can be a tasty and healthy choice. It may provide a number of health advantages, including supporting the immune system, enhancing skin health, and improving digestion. It is a useful addition to a healthy lifestyle because of the variety of vitamins, antioxidants, and health-promoting qualities it possesses. Enjoy the exotic fascination of dragon fruit and discover the positive effect it may provide for your overall well-being.
Frequently Asked Questions
Q. Why is dragon fruit a Superfood?
A. Dragon fruit is a superfood because it is low in calories but packed with fiber, antioxidants, phytonutrients, vitamins, and minerals, as well as beneficial fatty acids and probiotics.
Q. Is dragon fruit good for skin?
A. Antioxidants like vitamin C, Beta-carotene, lycopene, and betalain are present in both the flesh and peel of dragon fruit. Antioxidants defend against free radicals and prevent oxidative stress on skin cells. As a result, it prevents the appearance of wrinkles, fine lines, dull skin, and other aging symptoms.
Q. How to Eat Dragon Fruit?
A. Simply split the fruit in half, then use a spoon to scoop out the flesh. It’s ready to eat as a snack or add to a variety of dishes. Including dragon fruit in your diet is simple and versatile. There are many inventive ways to incorporate dragon fruit into your diet, like adding it to smoothies, fruit salads, using it as a topping for yogurt and desserts, eating it on its own, or even using it as a unique garnish for different dishes.
Q. How can I select a ripe dragon fruit?
A. Look for bright color, slightly firm to touch, and skin that appears healthy. Avoid fruits with extensive blemishes or soft patches.
Q. Is dragon fruit suitable for diabetic individuals?
A. Yes, dragon fruit is a good choice for people with diabetes because of its high fiber content and low glycemic index.