What is dragon fruit?
Dragon fruit, recognised as pitaya, is a unique tropical fruit from several cactus species. It has a vibrant appearance with its distinct shape and rich colours. The fruit has a thick, spiky outer skin that is usually bright pink or yellow, while the inside flesh can be white or shades of pink or red, dotted with tiny black seeds.
With a mild, subtly sweet taste, dragon fruit is often described as a cross between a kiwi and a pear. It is not only visually appealing but also packed with nutrients. It is a good source of vitamins, minerals, antioxidants, and fibre, making it a popular choice for adding a nutritious and exotic touch to smoothies, salads, and desserts.
Dragon fruit is gaining popularity among health-conscious individuals and those seeking exotic fruits. Thanks to its antioxidants and enzymes that help exfoliate and brighten the skin, it offers potential benefits for the skin. Although dragon fruit may not be widely available in India, its unique properties make it an intriguing option for those looking to incorporate new and beneficial ingredients into their skincare routine.
Dragon fruit nutrition
Here is the nutritional value of dragon fruit per 100 grams:
| Nutrient | Amount |
| Calories | 57 Kcal |
| Carbohydrates | 15.2 g |
| Protein | 0.36 g |
| Fat | 0.14 g |
| Fibre | 3.1 g |
| Vitamin C | 4.3 mg |
| Iron | 0.18 mg |
| Calcium | 9 mg |
| Potassium | 116 mg |
The benefits of dragon fruits
With its low-calorie content, dragon fruit is a suitable option for individuals mindful of their calorie consumption. It’s packed with essential nutrients like vitamin C, which helps keep your immune system strong, and fibre, which is good for digestion and can help you feel full. Plus, it’s rich in antioxidants that protect your cells from damage. Eating dragon fruit regularly can also help keep your skin healthy and your heart strong. Let’s look at the various health benefits of dragon fruits.
List of 13 Health Benefits of Dragon Fruit
- Anti-ageing property
- Boosts immunity
- Supports digestive health
- Improves gut health
- Helps to control blood sugar
- Lowers cholesterol
- Improves eyesight
- Supports healthy weight management
- Reduces cancer risk
- Benefits during pregnancy
- Good for bone health
- Good for skin health
- Improves hair growth
1) Anti-ageing property
Dragon fruit is a skin-friendly fruit that offers numerous benefits. It contains antioxidants like vitamin C, polyphenols, flavonoids, and betacyanins, which protect the skin from damage caused by free radicals, helping to prevent signs of ageing. These antioxidants also possess anti-inflammatory attributes that can help diminish the visibility of sunburn and acne.
2) Boosts immunity
With its rich vitamin C content, dragon fruit is crucial in enhancing the immune system and combating infections. Vitamin C is necessary for collagen production, which supports skin, hair, bones, and joint health. Incorporating dragon fruit into your diet can bolster your immune system and enhance overall well-being, as it offers a natural source of this essential vitamin.
3) Supports digestive health
Dragon fruit is a fibre-rich fruit that supports healthy digestion, promotes regular bowel movements, and helps prevent constipation, which is particularly beneficial during pregnancy. Its anti-inflammatory properties contribute to reducing gut inflammation.
The fibre content in dragon fruit also plays a role in lowering the risk of colon cancer. By incorporating dragon fruit into your diet, you can enjoy its digestive benefits and potentially reduce the risk of certain gastrointestinal conditions.
4) Improves gut health
Dragon fruit is rich in prebiotic fibre, which supports good bacteria in the gut. These beneficial bacteria ferment the prebiotic fibre in the large intestine, producing short-chain fatty acids (SCFAs). These SCFAs nourish the cells lining the gut and help reduce inflammation.
Furthermore, SCFAs contribute to maintaining a healthy pH level in the gut, creating an environment that promotes the growth of beneficial bacteria while impeding the growth of harmful bacteria.
5) Helps to control blood sugar
Dragon fruit is a diabetes-friendly superfood with a low glycemic index of 50, meaning it doesn’t cause significant spikes in blood sugar levels. It’s an excellent choice for individuals with diabetes or prediabetes. Dragon fruit’s high fibre content and antioxidants help slow down blood sugar absorption.
Additionally, the presence of flavonoids in dragon fruit enhances insulin sensitivity, contributing to better management of blood sugar levels. Including dragon fruit in your diet can be advantageous for promoting stable blood sugar levels.
6) Lowers cholesterol
Dragon fruit promotes heart health through its fibre content, which helps lower cholesterol levels and reduces the risk of heart attacks and strokes. Additionally, the fruit’s high potassium content counteracts the negative impact of sodium, thereby aiding in regulating high blood pressure.
7) Improves eyesight
Dragon fruit boasts a high content of vitamin A, which is crucial in maintaining healthy eyesight and preventing issues like blurred vision and age-related eye conditions. Moreover, carotenoids in dragon fruit protect the eyes against damage caused by blue light. Including dragon fruit in your diet can improve your eyes’ overall health and well-being, ensuring optimal vision and safeguarding against potential eye-related issues.
8) Supports healthy weight management
Dragon fruit is a low-calorie fruit. Furthermore, it contains a substantial amount of dietary fiber, aiding in the gradual absorption of carbohydrates within our bodies. The fruit is abundant in water, which promotes a feeling of fullness and helps reduce calorie intake, thus helping weight management.
9) Reduces cancer risk
Dragon fruit is enriched with potent compounds like betacyanins and carotenoids, which have the potential to inhibit the growth and spread of cancer cells. These compounds possess anticancer properties. Additionally, the vitamin C content in dragon fruit helps stabilise free radicals, which can otherwise contribute to cancer development.
10) Benefits during pregnancy
The benefits of dragon fruits include providing essential nutrients to the mother and the growing foetus during pregnancy. Its natural vitamin B, folate, and iron content help prevent birth abnormalities and support healthy development.
The fruit’s calcium content contributes to the strengthening of the baby’s bones, while the presence of magnesium can assist women in managing menopausal symptoms. Incorporating dragon fruit into the diet can be a nutritious choice to support maternal and foetal well-being during pregnancy.
11) Good for bone health
Dragon fruit comprises essential nutrients like calcium and phosphorus, crucial for upholding robust and healthy bones. These minerals contribute to bone density and play a role in preventing conditions such as osteoporosis.
12) Good for skin health
The elevated vitamin C content in dragon fruit stimulates collagen production, a crucial factor for maintaining healthy skin. Collagen improves skin elasticity, reduces the appearance of wrinkles, and enhances skin texture. Additionally, the antioxidant properties of dragon fruit help protect the skin from damage.
13) Improves hair growth
Dragon fruit serves as an amazing source of antioxidants, vitamins, and minerals that contribute to the health and growth of hair. The vitamin C in dragon fruit aids in producing collagen, strengthening hair strands, and preventing breakage. The fruit’s antioxidant properties also help protect the hair follicles from oxidative stress, promoting healthy hair growth.
Recipes: How to eat dragon fruit?
Besides the various health benefits of dragon fruits, they also offer nutritional benefits and add versatility to your culinary creations. Its delicate and sweet flavour can be incorporated into various dishes and beverages. You can enjoy dragon fruit as refreshing smoothies, vibrant summer drinks, colourful salads, and delightful desserts.
Let’s look at the various ways in which dragon fruit can be added to the diet.
- Raw delight: Cut the fruit in half and scoop the flesh with a spoon. Enjoy the juicy flesh or mix it with other fruits to create a refreshing fruit salad.
- Smoothie: Blend the dragon fruit flesh with other fruits like mango, banana, or berries to make a vibrant and nutritious smoothie. Add some coconut water or milk for a creamy texture.
- Dragon fruit bowl: Cut the fruit in half and use the hollowed-out centre as a bowl. Fill it with your favourite toppings like granola, nuts, seeds, and a drizzle of honey for a satisfying and visually appealing treat.
- Dessert magic: Incorporate dragon fruit into your desserts, such as sorbets, ice creams, and cakes. It’s subtle flavour and vibrant colour can enhance the overall appeal of your sweet creations.
- Salad: Add slices of dragon fruit to your green salad to bring a pop of colour and a touch of sweetness to your dish.
- Natural food colouring: Utilise dragon fruit flesh as a natural food colouring agent in recipes like cakes, frostings, and smoothie bowls. Its bright hue will make your dishes visually stunning.
- Refreshing drink: Blend the dragon fruit flesh with water, sugar, and a squeeze of lime juice to create a refreshing drink. You can strain the mixture for a smoother texture or leave it as it is for a thicker consistency.
- Herbal tea infusion: Boil 2-3 tablespoons of dragon fruit peel in water for 10-15 minutes to make a nourishing herbal tea. The peel contains anthocyanins, powerful antioxidants that offer additional health benefits.
Dragon Fruit Side Effect
It is generally safe to consume dragon fruit, but some individuals may experience specific dragon fruit side effects, albeit rare. Excessive consumption of dragon fruit may cause digestive issues such as bloating, diarrhoea, or abdominal discomfort due to its high fibre content. Additionally, individuals with fruit allergies may experience allergic reactions. Consuming dragon fruit in pregnancy may have side effects if you are allergic to it, so it’s essential to consult your healthcare provider before adding it to your diet.
- Generally safe to eat: Dragon fruit is safe for most people to consume.
- Rare side effects: While uncommon, some individuals may experience specific side effects from eating dragon fruit.
- Digestive issues: Eating too much dragon fruit can lead to digestive problems like bloating, diarrhoea, or abdominal discomfort because it’s high in fibre.
- Allergic reactions: People with fruit allergies may have allergic reactions to dragon fruit.
- Pregnancy considerations: If you’re pregnant and allergic to dragon fruit, consuming it may cause side effects. It’s essential to talk to your doctor before adding it to your diet.
Conclusion
Dragon fruit is a vibrant and nutritious fruit with numerous health benefits. Its rich array of vitamins, minerals, antioxidants, and fibre makes it a valuable addition to a balanced diet. From promoting digestion and heart health to boosting immunity and skin health, dragon fruit has proven beneficial for overall well-being.
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Frequently asked questions
Moderation in eating a dragon fruit is recommended for individuals with diabetes or following a low-carb diet due to its natural sugar content.
Yes, eating a dragon fruit is safe for most people unless they have specific allergies or sensitivities to it.
The number of calories in one dragon fruit can vary, but on average, it contains approximately 50-60 calories.
Dragon fruit is considered a superfood because of its rich nutrient profile, including high levels of vitamin C, antioxidants, and fibre, which contribute to various health benefits.
Dragon fruit may benefit liver health due to its antioxidant properties and potential ability to reduce oxidative stress. However, more research is needed to understand its effects on the liver fully.
There is no specific best time for eating a dragon fruit. It can be enjoyed at any time of the day as part of a balanced diet.
Consuming one dragon fruit daily can be a part of a healthy diet, but moderation is vital to a varied and balanced eating plan.
While dragon fruit contains some antioxidants that may contribute to skin health, no scientific evidence suggests it directly promotes skin whitening.
No direct evidence supports the claim that dragon fruit promotes hair growth. However, its nutrient content, such as vitamin C and antioxidants, may support overall hair health.
Dragon fruit juice may have similar benefits of eating a dragon fruit itself, providing nutrients, antioxidants, and hydration. However, it’s important to note that juicing can remove some dietary fibre from the fruit.
Dragon fruit can be a part of a weight-loss diet due to its low-calorie and high-fibre content, which can help promote feelings of fullness. However, weight loss ultimately depends on overall calorie intake and a balanced diet.
Dragon fruit contains natural sugars, but its overall sugar content is relatively low compared to other fruits. It can still be relished as part of a balanced diet, even for those monitoring their sugar intake.
Dragon fruit is low in fat, making it a suitable choice for individuals looking for a low-fat option.
Red dragon fruit provides various nutrients that can support the health of a developing foetus, including vitamins, minerals, and antioxidants. However, consulting a healthcare professional for personalised guidance during pregnancy is essential.
Dragon fruit can be a nutritious choice for pregnant women due to its nutrient content. However, individual dietary needs may vary, so it’s recommended to consult with a healthcare professional for personalised advice during pregnancy.
Disclaimer
The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.
References
- Nishikito DF, Borges AC, Laurindo LF, Otoboni AM, Direito R, Goulart RD, Nicolau CC, Fiorini AM, Sinatora RV, Barbalho SM. Anti-Inflammatory, Antioxidant, and Other Health Effects of Dragon Fruit and Potential Delivery Systems for Its Bioactive Compounds. Pharmaceutics. 2023 Jan 3;15(1):159. [Cited on 2023 July 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9861186/
- Paśko P, Galanty A, Zagrodzki P, Luksirikul P, Barasch D, Nemirovski A, Gorinstein S. Dragon fruits as a reservoir of natural polyphenolics with chemopreventive properties. Molecules. 2021 Apr 9;26(8):2158. [Cited on 2023 July 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8070077/
- Joshi M, Prabhakar B. Phytoconstituents and pharmaco‐therapeutic benefits of pitaya: A wonder fruit. Journal of Food Biochemistry. 2020 Jul;44(7):e13260. [Cited on 2023 July 18]. Available from: https://pubmed.ncbi.nlm.nih.gov/32378233/
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