Dragon fruit benefits come from its rich combination of antioxidants, vitamins, and minerals that help promote weight loss, support skin health, and strengthen bones. This tropical fruit is also packed with fiber and natural compounds that protect cells and boost the immune system.
Also known as pitaya, dragon fruit comes in several varieties, with red, white, or yellow skin and a sweet, refreshing flavor. Its high levels of vitamin C, calcium, magnesium, and polyphenols contribute to healthy digestion, improved metabolism, and stronger bones and teeth.
Because of these dragon fruit benefits, it can be a great addition to a balanced diet, helping regulate cholesterol and blood sugar levels while reducing inflammation. Eating dragon fruit regularly supports overall wellness and may help prevent chronic conditions linked to oxidative stress.
Health benefits
Dragon fruit benefits include:
1. Promoting weight loss
Due to its low calorie and carb content, dragon fruit can help with weight loss when incorporated into a healthy diet. In addition, it is rich in fiber that helps to keep you full and reduce over-eating at mealtimes.
Also recommended: 15 Best Fruits For Weight Loss: Low-Calorie Options for Diets tuasaude.com/en/best-fruit-for-weight-lossDragon fruit also contains a substance called betacyanin, which according to some studies, can help with weight loss and improve lipid profile. Betacyanin can also decrease insulin resistance as well as your risk for fatty liver disease.
It also possesses a substance called tiramin, which activates the glucagon hormone and stimulates the bodt to use its sugar and fat resources for energy.
2. Protecting cells
Dragon fruit is a fruit that is rich on polyphenols, flavonoids, betacyanins and vitamin C, all which have anti-inflammatory and antioxidant action. These help to prevent cellular damage caused by free radicals, as well as the development of some chronic illnesses, like cancer and rheumatoid arthritis.
In addition, it can also prevent early aging due to the vitamin C it contains, as well as promote the formation of collagen in the skin (an important component in skin firmness and elasticity). Check-out other vitamin C foods that you can incorporate into your diet.
3. Promoting skin health
Regular consumption of dragon fruit helps to prevent premature aging of the skin. It is a natural source of vitamin C, which promotes the formation of collagen in the body and is an important component for maintaining the firmness and elasticity of the skin. This can prevent the appearance of wrinkles and expression lines.
4. Strengthening the bones
Dragon fruit provides lots of calcium, magnesium and phosphorus to the body, which are minerals that play in important role in strengthening the bones and teeth. This makes dragon fruit an excellent option for people with a history of osteoporosis or osteopenia. It can also be a good choice for children, as it promotes skeletal growth and development.
Also recommended: 25 Magnesium Rich Foods to Prevent Deficiency tuasaude.com/en/magnesium-rich-foods5. Improving digestion
Recent studies suggest that dragon fruit acts like a probiotic, which means that the fibers found in the fruit are no fully digested in the intestines. They are, instead, fermented, which increases the activity of food bacteria in the intestinal flora, and also regulates the growth of bacteria that can cause damage.
These probiotics promote intestinal flow and increase fecal production, which can help with constipation and improve overall digestion. In addition, dragon fruit can also help to prevent colon cancer, strengthen the immune system, reduce the risk of metabolic syndrome and reduce the development of neurodegenerative illnesses. See a list of other probiotic foods that you can help to regulate digestion.
6. Regulating blood sugar levels
Dragon fruit, especially the red type, is able to decrease insulin resistance to its high fiber and antioxidant content. These components help to regulate blood sugar levels and improve conditions like pre-diabetes, preventing the development of diabetes.
Because this fruit acts on sugar levels, it is important to avoid eating this fruit if you are taking medication for diabetes, as both consumed together can cause hypoglycemia.
7. Reducing cholesterol
Eating dragon fruit as part of a healthy diet can help to reduce cholesterol levels, preventing the development of cardiovascular disease. This is due to its high fiber content, which prevents the absorption of cholesterol in the small intestine.
In addition, it possess antioxidants and saponins, which are organic compounds that promote the excretion of cholesterol through the stool.
Read about other natural ways to lower cholesterol.
8. Boosting immunity
Because it is rich in antioxidants and vitamin C, eating dragon fruit can help to strengthen the immune system. It is able to increase the body’s immune response to viruses like dengue, fungus like Candida albicans, and bacteria like Staphylococcus aureus e Pseudomonas aeruginosa.
9. Preventing anemia
Dragon fruit is rich in iron, which is a mineral that is essential for the transportation of oxygen throughout the body. This can prevent or improve anemia. Because it also contains vitamin C, it also improves the absorption of iron in the intestines, especially iron that is consumes from fruits and veggies.
Nutritional information
The following table outlines the nutrients found in 100 g of dragon fruit, organized according to the color of its pulp:
To obtain all of the health benefits that dragon fruit has to offer, it should be incorporated into a healthy, balanced diet and active lifestyle.
Types of dragon fruit
The main types of dragon fruit include:
1. Red or pink dragon fruit
Red or pink dragon fruit (Hylocereus polyrhizus) has a pinkish-red or white pulp and a bright pink outer skin. It has a mildly sweet and refreshing flavor.
2. Yellow dragon fruit
Yellow dragon fruit (Hylocereus megalanthus) is known for its yellow skin with small spines and white flesh that is very sweet.
3. White dragon fruit
White dragon fruit (Hylocereus undatus) has reddish-pink skin and white pulp. It’s one of the most popular varieties due to its pleasant, delicate taste.
Dragon fruit properties
Dragon fruit is rich in fiber, vitamin C, iron, magnesium, phosphorus, calcium, and antioxidants such as polyphenols, flavonoids, and betacyanins.
Thanks to this combination of nutrients, dragon fruit provides several health benefits. It has antioxidant, anti-inflammatory, appetite-regulating, blood sugar–lowering, thermogenic, immune-boosting, antibacterial, prebiotic, digestive, cholesterol-lowering, heart-protective, and rejuvenating properties.
These dragon fruit benefits make it a nutritious option that supports digestion, heart health, and overall wellness, while helping protect the body from oxidative stress and inflammation.
How to eat it
Although there is no specific daily amount of dragon fruit that is recommended, you should aim for 2 to 3 servings of fruit per day. This corresponds to one small dragon fruit which weighs approximately 200g.
Dragon fruit pulp can be consumed raw or used in preparations for salads, juices, smoothies, ice creams, ice creams and desserts. To eat dragon fruit pulp, cut the fruit in half and, using a spoon, scoop out the pulp from the skin.
How to choose dragon fruit
When choosing dragon fruit, look for fruits with vibrant, even-colored skin that doesn’t have dark or dry spots.
It’s also best to select fruits that feel slightly soft but not mushy when gently pressed, as this indicates they are ripe and ready to eat.
How to cut dragon fruit
To cut dragon fruit, start by washing it thoroughly. Place it on a cutting board and slice it lengthwise. Then, scoop out the flesh with a spoon, separating it from the skin.
Another option is to make a shallow cut along the skin, lengthwise, and peel it off with your fingers. Once peeled, place the fruit on a cutting board and cut it into cubes or slices, depending on how you want to serve it.
Dragon fruit powder
Dragon fruit powder is a supplement prepared from dehydrated dragon fruit. It can be used as food coloring or added to juices, smoothies and yogurts. The quantity that is considered to be safe for consumption is not yet known, however. Although dragon fruit is rich in antioxidants, more studies are needed to prove its safety and how it can be consumed.
Healthy dragon fruit recipes
Some ways you can use dragon fruit include:
1. Dragon fruit sorbet
Ingredients:
- 2 cups of dragon fruit pulp
- Sweetener, in powder, to taste
- 1 cup of skim milk
- 4 egg whites, beaten until fluffy white
Preparation:
Mix the ingredients and place in a container with a lid. Place in the freezer for about 2 hours. Then beat with a mixer again and place in the freezer once more, until ready to serve.
In addition to helping with weight loss, dragon fruit is beneficial for regulating intestinal flow and helping with digestion.
2. Dragon fruit juice with lemon
Ingredients:
- 2 dragon fruits
- 2 lemons
- 1/2 cup of water
Preparation:
Cut the dragon fruits n half and remove the pulp. Then chop up the pulps and place in a blender with the lemons and water. Then add ice and sweeten with stevia if necessary.
3. Dragon fruit yogurt
Ingredients
- 1/2 banana
- 3 raspberries
- 2 strawberries
- 1 pineapple slice
- 1 dragon fruit
- 4 walnuts
- 1 tablespoon of chia seeds
- 1 teaspoon of oats
- Greek yogurt
Preparation:
Cut up all the fruits and place in a bowl. Then add the yogurt, chia seeds and oats. Mix together and eat.
4. Dragon fruit jam
Ingredients:
-
6 tablespoons of demerara or brown sugar
-
Pulp of 4 peeled dragon fruits, diced into small cubes
-
Juice of 1 lemon
Preparation:
Add the sugar, dragon fruit pulp, and lemon juice to a saucepan. Cook over medium heat, stirring constantly, until the mixture thickens and reaches a jam-like consistency.
Allow it to cool slightly before serving. This dragon fruit jam can be enjoyed with toast, yogurt, sauces, or used as a filling for cakes and pies.
FAQ
Some common questions about dragon fruit include:
1. How can I tell if dragon fruit is ripe?
A ripe dragon fruit has bright, evenly colored skin. When gently pressed, it should feel slightly soft but not mushy. The tips of the scales also turn brown and wilt as the fruit ripens.
2. Does dragon fruit make you poop?
When eaten in large amounts, dragon fruit may have a mild laxative effect, increasing bowel movements and softening stools.
However, when consumed in moderation with enough water, dragon fruit helps regulate digestion and can prevent both constipation and diarrhea.
3. How many calories are in a dragon fruit?
A dragon fruit weighing around 300 g (about 10.5 oz) contains approximately 129 to 147 calories. The exact number of calories may vary depending on the size and variety of the fruit.
4. Can pregnant women eat dragon fruit?
Yes, pregnant women can eat fresh dragon fruit safely.
However, dragon fruit supplements should only be taken during pregnancy if specifically recommended by a doctor.
5. Can people with diabetes eat dragon fruit?
Yes, people with diabetes can eat dragon fruit because it’s a good source of dietary fiber.
Still, since dragon fruit contains carbohydrates like other fruits, those with diabetes should eat it in moderation and follow their doctor’s or nutritionist’s advice.