Dragon fruit, also referred to as pitahaya or strawberry pear, is a tropical fruit characterized by its striking red skin and sweet, seed-speckled pulp. This exotic fruit is prized for its nutritional profile, which includes a variety of nutrients, prebiotic fibers, and other beneficial compounds.
With its unique appearance and reputation as a superfood, dragon fruit has gained popularity among food enthusiasts and health-conscious individuals. The good news is that you don’t need to live in tropical regions to enjoy the many benefits of dragon fruit. Fresh or frozen dragon fruit can be readily found in supermarkets worldwide.
Despite being low in calories, dragon fruit is rich in essential vitamins and minerals. It also provides a significant amount of dietary fiber, making it a nutritious addition to any diet.
Nutrition
Here are the key nutrients you’ll find in a one-cup serving (227 grams) of dragon fruit (1):
Calories: 136
Protein: 3 grams
Fat: 0 grams
Carbohydrates: 29 grams
Fiber: 7 grams
Iron: 8% of the Recommended Daily Intake (RDI)
Magnesium: 18% of the RDI
Vitamin C: 9% of the RDI
Vitamin E: 4% of the RDI
In addition to these essential nutrients, dragon fruit also provides beneficial plant compounds such as polyphenols, carotenoids, and betacyanins.
How to Enjoy Dragon Fruit
Although the thick, leathery skin of dragon fruit may seem daunting, eating this fruit is straightforward once you find one that is perfectly ripe.
Look for a dragon fruit that is bright red in color, indicating ripeness. While some spots are normal, excessive bruise-like splotches may suggest that it’s overripe. A ripe dragon fruit should feel soft but not mushy, similar to avocado or kiwi.
Here’s a simple guide to eating fresh dragon fruit:
- Use a sharp knife to cut the fruit in half lengthwise.
- Scoop out the fruit with a spoon, or create cubes by making vertical and horizontal cuts into the pulp without piercing the peel. Push the back of the skin to expose the cubes and then remove them with a spoon or your fingers.
- Enjoy dragon fruit by adding it to salads, smoothies, yogurt, or simply eating it on its own.
Alternatively, you can find dragon fruit in the frozen section of some grocery stores, already peeled and cubed. This is a convenient option for a nutritious and delicious snack.
Benefits of Dragon Fruits
1. Enhances Immune Function
Your body’s ability to combat infections is influenced by various factors, including dietary quality. Studies shows that dragon fruit, rich in vitamin C and carotenoids, can boost your immune system by protecting your white blood cells from damage caused by free radicals . White blood cells are crucial components of the immune system responsible for identifying and destroying harmful substances.
As potent antioxidants, vitamin C and carotenoids neutralize free radicals, thereby safeguarding white blood cells and supporting immune function.
2. May Help Fight Chronic Disease
Dragon fruit, rich in antioxidants, can be beneficial in combating chronic diseases by counteracting free radicals, unstable molecules that cause cell damage and inflammation.
Antioxidants found in dragon fruit neutralize free radicals, thereby preventing cell damage and inflammation. Research suggests that diets high in antioxidants may help prevent chronic diseases like heart disease, cancer, diabetes, and arthritis.
Dragon fruit contains various potent antioxidants, including (2):
- Vitamin C: Observational studies have linked higher vitamin C intake with reduced cancer risk, such as head and neck cancer (3).
- Betalains: Studies indicate that betalains can combat oxidative stress and potentially suppress cancer cells (4).
- Carotenoids: Dragon fruit’s vibrant color comes from beta-carotene and lycopene, both of which are carotenoids linked to a lower risk of cancer and heart disease (5).
It’s important to consume antioxidants naturally through food rather than supplements, as antioxidant supplements may have adverse effects when taken without medical supervision.
3. Supports Gut Health
The human gut is inhabited by over 100 trillion diverse microorganisms, including more than 400 species of bacteria (7). Research suggests that the balance of these microorganisms may influence health outcomes, with imbalances linked to conditions like asthma and heart disease.
Dragon fruit contains prebiotics, which can potentially enhance the balance of beneficial bacteria in the gut. Prebiotics are a type of fiber that promotes the growth of healthy bacteria in the digestive system. While the human gut cannot digest prebiotics, the gut bacteria can metabolize them as fuel for growth, thereby benefiting overall gut health.
Dragon fruit particularly supports the growth of two important families of healthy bacteria: lactic acid bacteria and bifidobacteria. Regular consumption of prebiotics may reduce the risk of digestive tract infections and diarrhea by promoting the growth of beneficial bacteria, which can potentially outcompete harmful bacteria (8). Some studies also suggest that prebiotics may alleviate symptoms of inflammatory bowel disease and colon cancer, although the evidence is inconsistent.
Although research on prebiotic activity in dragon fruit is primarily based on test-tube studies, more research is needed to determine its specific effects on the human gut.
4. Abundant in Fiber
Dietary fibers, which are non-digestible carbohydrates, offer numerous potential health benefits. Health guidelines suggest a daily intake of 25 grams of fiber for women and 38 grams for men (6). It’s worth noting that fiber from food sources provides distinct health advantages compared to fiber supplements.
Dragon fruit is an excellent whole-food source of fiber, providing 7 grams per one-cup serving. While fiber is commonly associated with digestive health, research indicates it may also contribute to heart disease prevention, type 2 diabetes management, and maintenance of a healthy body weight. Although further research is required, observational studies suggest that fiber-rich diets may offer protection against colon cancer.
While dragon fruit itself hasn’t been directly linked to these health conditions, its high fiber content can assist in meeting daily recommended values. However, it’s important to approach high-fiber diets cautiously, particularly if transitioning from a low-fiber diet. Gradually increasing fiber intake and staying hydrated can help prevent digestive discomfort.
5. Excellent Source of Magnesium
Dragon fruit provides a higher amount of magnesium compared to most fruits, offering 18% of your recommended daily intake (RDI) in just one cup. Despite the relatively small quantity present in the body (about 24 grams on average, or roughly one ounce), magnesium plays an important role in over 600 vital chemical reactions within every cell.
Magnesium is essential for processes such as energy production from food, muscle contraction, bone formation, and DNA synthesis. While more research is needed, some studies suggest that higher magnesium intake may lower the risk of heart disease and stroke.
Additionally, adequate magnesium in the diet is associated with better bone health, according to several studies.
6. May Improve Iron Levels
Dragon fruit stands out among fresh fruits as a source of iron. Iron is essential for transporting oxygen throughout the body and aiding in energy production from food (9). Unfortunately, iron deficiency is widespread, affecting an estimated 30% of the global population (10).
To address low iron levels, it’s important to consume a diverse range of iron-rich foods such as meats, fish, legumes, nuts, and cereals. Dragon fruit can also contribute to iron intake, providing 8% of the recommended daily intake (RDI) per serving. Additionally, the vitamin C content in dragon fruit enhances iron absorption in the body.
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