10 Health Benefits Of Dragon Fruit

What Is Dragon Fruit?

Dragon fruit is an oval-shaped, exotic-looking tropical fruit that is commonly known as Pitaya, pearl fruit, or strawberry pear. This superfood is available in various color combinations and shades, primarily grown in Asia, Mexico, Central America, and South America. 

This tropical fruit is also popular for its distinctive exterior, which is bright and resembles the scales of a dragon and contains fleshy and juicy inside that is flecked with tiny black seeds. Dragon fruits can vary from white (with pink or yellow skin) to hot pink or deep red flesh.

How Does It Taste?

In contrast to its look, its flavors are similar to other fruits and have been described as a slightly sweet cross between a kiwi, watermelon, and pear fruit. When ripe, it has a mildly sweet flavor and a soft texture similar to ripe kiwi.

However, the under-ripe dragon fruit basically tastes bland and contains no flavor. Dragon fruit's sweet and crunchy flesh can be scooped out and can be incorporated into various recipes including salads, and smoothies, or can be consumed in breakfast. Overall, eating a dragon fruit gives a nice tropical and refreshing feeling.

Nutritional Value

Dragon fruit offers a variety of important nutrients, is low in calories, and contains a decent amount of magnesium, iron, and dietary fiber. Here is an overview of it's nutritional content per 100 grams:

• Calories: 51 kcal
• Carbohydrates: 12.38 grams
• Sugar: 9.61 grams
• Fiber: 1.7 grams
• Protein: 0.78 grams
• Fat: 0.38 grams
• Dietary fiber: 2.9 grams
• Calcium: 18 milligrams(mg)
• Magnesium: 10% of the Recommended Daily Intake (RDI)
• Vitamin C: 3% of the RDI
• Iron: 4% of the RDI

Varieties Of Dragon Fruit

Basically, there are five kinds of dragon fruit, and they are further subdivided into various other variations. Here is the list of different kinds of dragon fruits:

1. Sour Dragon Fruit: This particular type of dragon fruit is mainly found in the dry regions throughout different regions of America. This type of fruit is refreshing with a more spicy and sour taste.

2. White Dragon Fruit: As the name suggests, they have white flesh with pink skin and is the most common type of dragon fruit. They taste exotic and sweet and are considered more delicious when chilled.

3. Red Dragon Fruit: Also termed Pitaya Roja, this dragon fruit comes with red flesh and red skin. It is a sweeter type of fruit with a texture similar to a kiwi fruit and is best enjoyed by combining in salads.

4. Yellow Dragon Fruit: This dragon fruit variety possesses a yellow-skinned scaling pattern along with firm white flesh and tiny edible seeds. This native fruit to South America is the tastiest version and comes only in one variety.

5. Pink Dragon Fruit: Pink dragon fruit falls under the red type, but their flesh is distinct. They have edible flesh that is soft to hot pink and is easily adaptable to different types of climate and soil.

Now, let's dive deep into the health benefits of dragon fruit and why you should consider implementing it in your everyday life.

1. Boost Iron Levels

One of the main nutrients found in this tropic fruit is Iron. Iron helps to transport oxygen throughout the body and helps break down food into energy. Unfortunately, many people do not get enough iron and almost 30% of the world's population suffers from iron deficiency.

To boost the iron level, it is crucial to include enough iron-rich food in your diet. There are several sources of food available in the market that combat low iron levels and consuming can be the best option. In one serving this fruit provides 8% of your recommended daily intake (RDI). Moreover, dragon fruit also contains vitamin C, which helps your body to absorb iron.

2. Enhanced Immune System

People who have a weak immune system are more prone to a variety of illnesses including the common cold, flu, and infections. But the good thing about dragon fruit is it contains vitamin C, which can boost your immune system and defend against germs, bacteria, and free radicals.

The carotenoids in dragon fruit usually get converted into vitamin A and work as an important aspect to fight infections. Apart from carotenoids, this exotic fruit also contains other antioxidant properties such as betaxanthins and polyphenolic compounds that promote the growth of white blood cells.

3. Rich In Antioxidant

Dragon fruits are rich in antioxidants, especially Hydroxycinnamates and Betalains. The skin as well as the pulp harbors different antioxidants that have the ability to neutralize free radicals. These free radicals have the potential to harm DNA and may create heart problems and cancer if left untreated.

Moreover, these unpaired molecules, a result of persistent oxidative damage, cause aging. The antioxidants found in dragon fruit can prevent oxidation, a form of bad cholesterol, and therefore control cell damage. Overall, dragon fruit antioxidants protect cells linked to chronic diseases and aging as well as rejuvenate the overall health condition.

4. Beneficial For Digestive Health

Prebiotics are special fibers that are naturally found in dragon fruit. The fiber present in this fruit works as a fuel for gut bacteria and improves the growth of bifidobacteria and lactobacilli in your stomach. These bacteria provide the essential compounds that our body cannot synthesize.

Dietary fiber found in this tropical fruit also improves bowel movement and treats conditions such as constipation, irritable bowel syndrome (IBS), and gastrointestinal-related issues. Therefore, consuming dragon fruit on a regular basis decreases the chance of digestive infection and improves overall health.

5. Helps Managing Weight

Dragon fruit can be your new tasty and healthy option to shed that extra pound as they are low in calories but high in fiber which makes you feel full and satisfied. Also, the natural sweetness, water content, and fiber will help you fulfill those sugary cravings.

These superfoods are not just tasty but will help you provide essential nutrients that your body requires while trying to lose weight. In several studies, it has been observed that disturbed gub microbiota can lead to obesity and intestinal microorganisms play a crucial role in hunger, bowel movement, and digestion. Metabolic disorders may increase your body weight but thankfully betacyanins in dragon fruit help to keep the gut in healthy condition.

6. Improves Heart Health

The tiny seeds of dragon fruit are a great source of essential unsaturated fatty acids such as Omega-3 (alpha-linolenic acid) and Omega-6 (linoleic acid). These fats present in grapefruit can lower the level of bad cholesterol in the body and help to regulate properly.

Medical researchers have also proved that bad or saturated fatty acids damage arteries, which leads to cardiovascular issues. A photo nutrient named Lycopene present in dragon fruit helps to prevent heart-related problems. Incorporating dragon fruit into a heart-healthy diet contributes to the overall function of cardiovascular well-being.

7. Control Diabetes

The fiber found in dragon fruit helps people with type 2 diabetes and lower blood sugar. There are various studies that suggest the benefits of consuming dragon fruit for diabetic patients as this fruit reduces fasting plasma sugar.

Similarly, dragonfruit has a glycaemic index value of around 50 and is also packed with hypoglycaemic properties; therefore a great superfood for people with borderline diabetes. However, people who are using insulin should consult their doctor for the quantity they can consume.

8. Benefits The Skin

Dragon Fruits are packed with antioxidants that have anti-aging properties. These fruit extracts are used in traditional skin care remedies to treat acne as it has antimicrobial properties. Similarly, vitamin C, along with other vitamins and minerals present in dragon fruit can reduce sunburn.

Not only that but vitamin C in dragon fruit is proven to lighten skin tone, reduce hyperpigmentation, and improve skin complexion and is also essential for collagen synthesis. It is also high in water and helps with hydration which can moisturize your skin and keep it healthy and supple.

9. Great For Hair Health

Various studies have suggested that consuming dragon fruit every day with milk reduces hair damage that is caused by artificial color and pollution. This fruit also makes our hair soft and shiny and enhances its beauty.

Furthermore, it contains a good quantity of iron which is good for hair. Increased levels of iron mean more oxygen is preserved by your hair follicles and as a result, it promotes hair growth. It also benefits the damaged hair that becomes unhealthy due to several chemical products and improves hair texture. So, it is safe to consider your day with a bowl of dragon fruit to get the visible result.

10. Good During Pregnancy

Dragon fruits are a rich source of fats and help maintain high energy levels in the body and provide required assistance in the development of the foetal brain. Additionally, it helps in cell regeneration and fiber in dragon fruit prevents gastric disease in pregnant women.

Consumption of dragon fruit for pregnant women will help elevation of hemoglobin levels as the iron in the fruit helps improve the blood cells' capacity to carry oxygen which is extremely important for pregnant women. Further, magnesium helps to battle against several postmenopausal complications in women's health.