All The Health Benefits of Yellow Dragon Fruit
Yellow Dragon Fruit Benefits: A Golden Elixir for Your Health
(Benefits of Yellow Dragon Fruit)
Have you ever wondered why dragon fruit is named “Dragon” fruit? It’s because its shape is much like a dragon’s egg, and its outer texture resembles a dragon’s back—that’s why it was named Dragon Fruit. Pretty interesting, right? What’s even more fascinating is that this fruit isn’t just visually appealing; its health benefits are as potent as the mythical dragon itself.
For this reason, the importance of dragon fruit has been steadily increasing among health-conscious people. Among the different varieties, the yellow-colored dragon fruit is comparatively more delicious and packed with nutrients.
So, today, let’s delve deep into this golden-hued fruit to analyze—its benefits, nutritional value, and how it can bring about a revolutionary change in our daily lives. First, let’s briefly try to learn about the history of dragon fruit.
History of Yellow Dragon Fruit
The yellow dragon fruit, scientifically known as Hylocereus megalanthus or Selenicereus megalanthus, is a member of the cactus family (1234). Its native home is the northern region of South America, particularly Colombia and Ecuador (56). Its bright yellow outer peel and the scale-like texture on it are what gave it the name “dragon fruit.”
The biggest attraction is its taste. Other dragon fruit varieties, such as the white-fleshed fruit with red skin, often taste somewhat bland or watery. This is where the yellow dragon fruit sets itself apart. It is the sweetest and juiciest of all dragon fruit varieties ( 1234 ). This exceptional sweetness is a major factor in its high popularity among the general public. In addition, its nutritional value is an added bonus.
Nutritional Value of Yellow Dragon Fruit
Yellow dragon fruit is called a “superfood” not just for its taste, but as soon as you look at its nutritional profile, you’ll understand why it is so beneficial for health. It is a low-calorie fruit, yet it is loaded with vitamins, minerals, and fiber (123). The notable nutrients in yellow dragon fruit include:
Macronutrients: It provides carbohydrates in the form of natural sugars, which supply energy to the body. However, its most important component is dietary fiber. It contains only a small amount of protein and is practically fat-free. (12).
Vitamins and Minerals: Yellow dragon fruit is an excellent source of Vitamin C. It also contains essential minerals such as potassium, magnesium, calcium, iron, phosphorus, and zinc.
Antioxidants: This fruit is rich in powerful antioxidants like polyphenols and flavonoids.
In addition, the approximate nutritional value per 100 grams of yellow dragon fruit is given below:
Name | Value (Approximate)
- Calories | 50–60 kcal
- Carbohydrates | 10–13 grams
- Dietary Fiber | 2–5 grams
- Sugar | 7–13 grams
- Protein | 0.4–2 grams
- Fat | 0.1–0.2 grams
- Vitamin C | 4–25 milligrams
- Potassium | 98–270 milligrams
- Magnesium | 16–68 milligrams
- Calcium | 11–31 milligrams
- Iron | 0.12–21 milligrams
- Phosphorus | 17–22.5 milligrams
- Zinc | 0.34–4.35 milligrams
- Niacin | 0.2–0.6 milligrams
Note: These values are compiled from various sources and may vary slightly based on the fruit’s ripeness and size.(123)
Health Benefits of Yellow Dragon Fruit
1.Boosts Digestion and Relieves
Constipation: Dragon fruit is rich in both soluble and insoluble fiber. The soluble fiber dissolves in water to form a gel-like substance that softens the stool. On the other hand, insoluble fiber increases stool bulk, making its passage through the intestines easier. This dual action is highly effective in preventing and treating constipation.
In addition to fiber, the fatty acids and sorbitol (a type of natural sugar alcohol) found in its seeds act as a mild laxative, stimulating the bowels and regulating bowel movements.
Furthermore, yellow dragon fruit contains carbohydrates called oligosaccharides, which act as prebiotics. They serve as food for beneficial bacteria in our gut, such as Lactobacillus and Bifidobacteria’s food. These good bacteria improve the digestion process, boost immunity, and collectively create a healthier gut microbiome.
2.Benefits of Yellow Dragon Fruit to Boost Immunity
As mentioned earlier, dragon fruit is a good source of Vitamin C. Vitamin C plays a crucial role in the production of white blood cells and enhancing their functionality. These white blood cells fight against bacteria and viruses in our body, keeping us healthy.
The antioxidants present in it also protect the body from the harmful effects of free radicals. Free radicals are unstable molecules that damage cells and cause inflammation. Yellow dragon fruit protects against this cellular damage and indirectly strengthens the immune system.
3.Helps with Weight Loss
Yellow dragon fruit is an ideal food for those who are trying to lose weight. This is because the fruit is very low in calories but packed with fiber and water. Additionally, due to its high fiber and water content, yellow dragon fruit helps you feel full for a longer time, reducing hunger. This prevents overeating and helps lower the total calorie intake throughout the day, which is essential for weight management.
Some studies suggest that dragon fruit contains a component called tyramine, which activates the hormone glucagon. This hormone helps convert stored sugar and fat into energy in the body.
4.Enhances Skin Radiance
Dragon fruit is very beneficial for healthy and glowing skin. We know that collagen, a protein, is essential for skin tautness and elasticity. The Vitamin C in yellow dragon fruit directly aids in this collagen production. Thus, regular consumption can quickly start resolving issues like wrinkles and fine lines.
Moreover, sun exposure and pollution generate free radicals on our skin, leading to premature aging. The antioxidants in yellow dragon fruit fight against free radicals, helping to keep the skin young and fresh.
It also helps to keep the skin hydrated from the inside and retain moisture. Furthermore, its anti-inflammatory properties are very helpful for reducing acne and other skin irritations.
5.Benefits of Yellow Dragon Fruit for Good Heart Health
Heart disease is one of the world’s major current health issues, and yellow dragon fruit is very effective in keeping the heart healthy. The soluble fiber in it binds with bad cholesterol (LDL) in the intestines and helps eliminate it from the body. This keeps blood cholesterol levels under control (12)
Again, yellow dragon fruit is a good source of potassium. And this potassium helps relax blood vessels and reduces the effect of sodium in the body. This keeps high blood pressure under control.
In addition, the small black seeds of the yellow dragon fruit contain a high amount of healthy polyunsaturated fats, such as Omega-3 and Omega-9 fatty acids. These fats help reduce inflammation and keep the cardiovascular system healthy overall.
6.Highly Beneficial for Diabetics
Diet is crucial for diabetic patients. In this context, yellow dragon fruit can be a safe and beneficial option. This is because the fruit has a low Glycemic Index (GI), typically ranging between 48–52. (12) This means that consuming it does not cause a sudden spike in blood sugar levels; instead, the increase is gradual. This helps in blood sugar control. (34)
Moreover, its rich fiber content slows down the absorption of sugar into the bloodstream, which prevents blood sugar spikes after meals.
A study conducted on some animals suggests that dragon fruit extract helps regenerate damaged pancreatic cells, which are responsible for producing insulin. However, more research is needed to confirm its effect on humans.
7.Helps Maintain Bone Health
We know that minerals like calcium, magnesium, and phosphorus are very important for strong bones. Yellow dragon fruit is rich in all three of these mineral components, which helps strengthen the structure of bones and teeth and reduces the risk of diseases like osteoporosis.
Note: The benefits of yellow dragon fruit do not work in isolation. Rather, they combine to create a comprehensive health protection cycle. Especially, its role in preventing Metabolic Syndrome (a cluster of problems like high blood pressure, high blood sugar, excess weight, and abnormal cholesterol) is undeniable.
Yellow vs. Red Dragon Fruit: Which is More Beneficial?
Generally, two types of dragon fruit are commonly found in the market: yellow and red. Many people wonder which one is more beneficial. Let’s do a comparative analysis:
Both yellow and red fruits are packed with nutrients, but there are some key differences. For example, yellow dragon fruit is most famous for its sweet taste, which establishes it as an enjoyable fruit. It’s an excellent alternative for those who find other dragon fruit varieties bland.
On the other hand, the red-fleshed red dragon fruit is rich in powerful antioxidants called betalains, which are responsible for its deep red color. This betalain reduces inflammation and is particularly effective in protecting cells.
Thus, the choice is essentially one of “Sweetness vs. Antioxidant Power.” If your primary goal is to maximize antioxidant intake and reduce inflammation, the red dragon fruit might be more suitable for you. But if you want a delicious, sweet fruit that aids digestion and that everyone in the family, especially children, will enjoy, there is no substitute for the yellow dragon fruit. However, both are equally beneficial.
A Delicious Yellow Dragon Fruit Recipe
Various recipes can be made with yellow dragon fruit. Among them, one recipe is very delicious and healthy—which I often make and eat myself.
Recipe Name: Quick Refreshing Smoothie
Ingredients:
- Flesh of 1 yellow dragon fruit (chilled in the freezer)
- 1 ripe banana (chilled in the freezer)
- 1 cup coconut milk or almond milk
- Optional: 1 teaspoon Chia seeds
Instructions
Put the dragon fruit flesh, banana, and coconut milk, in short, all the ingredients together in the blender. Then, blend until completely smooth. Since yellow dragon fruit is sweet enough, extra sugar is not necessary. Once completely smooth, pour it into a glass, sprinkle Chia seeds on top, and serve.
FAQ
Que: 1. How many yellow dragon fruits are safe to eat per day?
Answer: Generally, eating one yellow dragon fruit per day is completely safe and beneficial. However, due to its strong laxative effect, it is better for those with sensitive digestion or who are accustomed to low-fiber diets to start with half a fruit 123.
Que: 2. Does yellow dragon fruit cleanse the stomach?
Answer: Yes, it helps cleanse the stomach. It doesn’t literally “detox” the body, but its high fiber, water, and prebiotic components aid in regular bowel movements and relieve constipation. This naturally keeps the stomach clean 123.
Que: 3. Can eating too much yellow dragon fruit cause any side effects?
Answer: Yes, consuming it in excessive quantities can lead to some side effects. The most common issues are digestive upsets such as diarrhea, bloating, and gas, which are caused by its high fiber content.
Que:4. Can pregnant mothers eat yellow dragon fruit?
Answer: Yes, this fruit contains many nutrients necessary for pregnancy. However, digestion issues often occur during pregnancy, so it is best to eat it in moderation. Also, it is wise to consult a specialist doctor before adding any new food to the diet during pregnancy.
Final Word
Yellow dragon fruit is undoubtedly an extraordinary gift from nature. Behind its appealing look and unique taste lies a vast treasure trove of nutrition and health benefits. As a Diploma Medical Assistant (DMA), I advise a friend of mine to regularly eat yellow dragon fruit (one half in the morning, and half at night every day) and drink plenty of water to prevent constipation.
About 20 days later, he gave me some interesting feedback. According to him, the problem of constipation has decreased, and at the same time, the beauty of his skin has increased, and physical weakness has noticeably reduced. You too can include dragon fruit in your diet to stay healthy.
