Dragon fruit, also known as pitahaya or strawberry pear, is a low calorie tropical fruit known for its vibrant red skin and sweet, seed-speckled pulp. It contains nutrients, prebiotic fibers, and other healthy substances.
Here are some health benefits of dragon fruit, all based on evidence.
High in Nutrients
Dragon fruit is low in calories but packed with essential vitamins and minerals. It also contains a substantial amount of dietary fiber. Dragon fruit is low in calories but rich in vitamins, minerals and beneficial plant compounds such as polyphenols, carotenoids and betacyanins.
May Help Fight Chronic Disease
Free radicals are unstable molecules that cause cell damage, which may lead to inflammation and disease. One way to combat this is by eating antioxidant-rich foods like dragon fruit. Antioxidants work by neutralizing free radicals, thus preventing cell damage and inflammation.
Loaded With Fiber
Dietary fibres are nondigestible carbohydrates that boast an extensive list of potential health benefits. Health authorities recommend 25 grams of fiber per day for women and 38 grams for men. Although fibre is probably most well-known for its role in digestion, research has suggested it may also play a role in protecting against heart disease, managing type 2 diabetes and maintaining a healthy body weight.
Promotes a Healthy Gut
Many researchers believe this community of microorganisms may impact your health. Both human and animal studies have associated imbalances in your gut to conditions like asthma and heart disease Given that dragon fruit contains prebiotics, it can potentially improve the balance of good bacteria in your gut. Prebiotics are a specific type of fiber that promotes the growth of healthy bacteria in your gut. Like all fibers, your gut cannot break them down. However, the bacteria in your gut can digest them. They use the fiber as fuel for growth, and you reap the benefits.
Strengthens Your Immune System
Your body’s ability to fight infection is determined by several different factors, including the quality of your diet.
The vitamin C and carotenoids in dragon fruit may boost your immune system and prevent infection by protecting your white blood cells from damage. The white blood cells in your immune system attack and destroy harmful substances. However, they are extremely sensitive to damage by free radicals.
May Boost Low Iron Levels
Dragon fruit is one of the few fresh fruits that contain iron. Iron plays a crucial role in transporting oxygen throughout your body. It also plays an important role in breaking down food into energy.
Good Source of Magnesium
Dragon fruit offers more magnesium than most fruits, with 18% of your RDI in just one cup.On average, your body contains 24g of magnesium, or roughly one ounce. Despite this seemingly small amount, the mineral is present in every one of your cells and takes part in over 600 important chemical reactions within your body. An unripe dragon fruit will be green. Look for one that is bright red. Some spots are normal, but too many bruise-like splotches can indicate that it’s overripe. Like avocado and kiwi, a ripe dragon fruit should be soft but not mushy.
Good for Heart
Dragon fruit with red coloured pulp contains betalains (creates red colour inside the fruit) that reduces bad cholesterol (LDL cholesterol). The tiny dark black seeds inside the fruit are rich in omega-3 and omega-9 fatty acids that are good for the heart and reduce the risks of cardiovascular diseases.
Fights Ageing Skin
Faster ageing can be caused due to stress, pollution and other factors such as poor diet etc. However, it’s a rich source of antioxidants that can treat sunburn, dry skin and acne. Its content of vitamin C can aid in brighter skin. You can prepare dragon fruit juice and drink it once a day for radiant skin.
Good for Hair
Need thick, black and shiny hair? Try dragon fruit powder mixed with a glass of milk (250ml) once every day and this will do you good. The high source of nutrients found in this fruit extract powder reduces hair damage caused by artificial hair colouring and improves hair texture, thus, leaving it soft and shiny. All you need to do so is to consume this once a day and you will witness changes.
How to eat a fresh dragon fruit:
Using a sharp knife, cut it in half lengthwise. Scoop out the fruit with a spoon, or cut it into cubes by cutting vertical and horizontal lines into the pulp without cutting into the peel. Push on the back of the skin to expose the cubes and remove them with a spoon or your fingers. To enjoy, add it to salads, smoothies and yogurt, or simply snack on it by itself. You can also find dragon fruit in the frozen section of some grocery stores, pre-peeled and cut into cubes. This is a convenient option for a tasty snack that packs a nutrient-dense punch.
Conclusion:
Dragon fruit is surprisingly simple to prepare and can be eaten by itself or added to salads, smoothies and yogurt to give them a hint of fresh taste and a twist of health benefits.