(Health Benefits of Dragon Fruit)
Dragon fruit is a type of cactus species with the scientific name Hylocereus undatus. In China, it is known as “fire dragon fruit” and “dragon pearl fruit.” In Thailand, it is called “dragon crystal,” in Vietnam “sweet dragon,” and in Indonesia and Malaysia, it is known as “dragon fruit.”
Dragon fruit is visually very attractive and captivating. This leafless fruit is oval-shaped and red in color. The most interesting aspect is that its outer peel resembles the back of a mythical dragon, which is why it is called dragon fruit.
It is primarily a well-known fruit from Central America, where it was introduced in the 13th century. In South Asia, particularly Malaysia, its cultivation began at the end of the 20th century. However, Vietnam is the largest commercial producer of this fruit. Currently, it is being cultivated in various countries, including South America, Southeast Asia, Southern China, Mexico, Israel, Thailand, and Indonesia.
This fruit comes in several colors. There are three main varieties of dragon fruit: red dragon fruit (pitaya), Costa Rica dragon fruit, and yellow dragon fruit. The red dragon fruit has red skin but white flesh. The Costa Rica variety has both red skin and red flesh. The yellow dragon fruit has yellow skin with white flesh. Due to its excellent shape and incredible nutritional value, this superfood has become quite popular in the daily diet of health-conscious individuals.
For this reason, today we will try to learn about all the health benefits of dragon fruit. Let’s dive into the main discussion.
1.Nutritional Value of Dragon Fruit
When you peel and cut a dragon fruit, you will find a priceless treasure trove of nutrients inside, which is very beneficial for your health. The nutritional content per 100 grams of edible dragon fruit is listed below:
- Water: 80-90 g
- Carbohydrates: 9-10 g
- Protein: 0.15-0.5 g
- Fiber: 0.33-0.90 g
- Energy: 35-50 kcal
- Fat: 0.10-0.6 g
- Calcium: 6-10 mg
- Iron: 0.3-0.7 mg
- Phosphorus: 16-35 g
Carotene (Vitamin A), Thiamine, Riboflavin: small amounts - Vitamin B3: 0.2-0.4 mg
- Vitamin B1: 0.05 mg
- Vitamin B2: 0.016 mg
- Vitamin C: 20.05 mg
2.Dragon Fruit for Pregnant Mothers
There is no substitute for nutritious food for pregnant mothers. Dragon fruit is especially beneficial for them because it supplies nutrients in healthy amounts. It is particularly important for meeting the increased demand for iron, fiber, and folic acid. Additionally, it provides the necessary nutrients for the growth of the fetus.
The presence of healthy fats is essential in the body of any pregnant woman. This is because it not only provides energy for various metabolic processes but also aids in the brain development of the fetus. Dragon fruit contains a good proportion of healthy fats, most of which are monounsaturated, making this fruit an excellent addition to your existing diet.
It is very risky for a fetus to be infected by germs present in the body, as these microbes can easily reach the baby through the placenta. Dragon fruit helps prevent infection through cellular regeneration and wound healing. It supplies anti-fungal and anti-bacterial compounds to combat any germs already present in the body. Therefore, dragon fruit is highly beneficial for both the pregnant mother and the fetus.
3.Boosts the Immune System
The body’s natural ability to fight against various diseases is known as the immune system, and dragon fruit possesses properties that can strengthen it. The Vitamin C and carotenoids in dragon fruit not only boost immunity but also prevent damage to white blood cells. These white blood cells are what fight against pathogens to build immunity. Furthermore, it helps alleviate mental depression and maintain beautiful skin.
It also contains several vitamins and minerals that are essential for human health. The seeds of this fruit contain Omega-3 fatty acids, which are crucial for staying healthy. Dragon fruit is rich in fiber. According to a study in the United States, consuming more fiber-rich foods significantly reduces the risk of cardiovascular disease and osteoporosis (bone loss). Being rich in iron, dragon fruit works wonders in increasing the red blood cell count. It also helps prevent anemia and other deficiency-related diseases.
Rich in Vitamin C, beta-carotene, lycopene, and betalain, dragon fruit plays a crucial role in preventing various chronic diseases. It is also believed to inhibit the formation of free radicals. Free radicals are unstable molecules that damage cells and cause various chronic illnesses and inflammation. To counter this, it is advised to consume antioxidant-rich foods, and dragon fruit plays an important role in meeting that need. Antioxidant-rich foods help prevent heart disease, cancer, diabetes, and arthritis. In short, we can say that the benefits of dragon fruit in boosting immunity are remarkable.
4.Helps Prevent Diabetes
Diabetes is a disease that one has to live with for a lifetime. Every year, more than a million people worldwide die due to this condition. Diabetes is largely related to dietary habits, and dragon fruit works excellently in preventing it.
Dragon fruit is very low in calories, so people with diabetes and heart disease can consume it. Regular consumption of dragon fruit helps keep blood glucose levels under control, making it an excellent fruit for diabetic patients.
Vitamin B3 lowers blood cholesterol and keeps the skin smooth. Research shows that potassium-rich foods help maintain good heart and kidney health in diabetic patients. Another study has shown that regular inclusion of dragon fruit in the diet can prevent diabetes-related complications.
Therefore, diabetic patients are often advised to eat this fruit regularly. Dragon fruit is a great source of dietary fiber, making it very effective in reducing blood pressure and weight. Moreover, it contains plenty of vitamins and minerals, which are highly beneficial for diabetics.
It also helps prevent asthma, colds, and coughs, alleviates depression, and keeps the skin beautiful. Fiber is essential for your child’s gut health and maintaining the digestive system. It also stabilizes blood sugar levels and aids in healthy weight gain, preventing obesity.
5.The Benefits of Dragon Fruit Help Maintain Healthy Skin.
Everyone desires bright and supple skin. We often do many things, especially to get radiant skin. Dragon fruit is a particularly effective ingredient for maintaining good skin and enhancing its brightness. In many families in Southeast Asia, this fruit is used as a home remedy to treat various common skin problems. It contains a high amount of antioxidants, which are extremely beneficial for our skin.
Dragon fruit is rich in Vitamin C, which is very important for the skin. It plays a crucial role in the growth and development of bones, muscles, and skin, and improves the circulatory system. The red-fleshed variety of dragon fruit contains a higher amount of Vitamin C.
Using cosmetics made from dragon fruit juice can delay the natural aging process. Additionally, it prevents skin wrinkles and reduces fine lines and blemishes, enhancing radiance. The paste of young dragon fruit shoots or raw dragon fruit is very beneficial for facial and skin care. Due to the presence of Vitamin C, dragon fruit is considered a good source of antioxidants, which helps you overcome acne problems. You can also benefit from applying the fruit’s juice and scrubbing it on acne scars or active acne areas. The paste of this fruit removes sun tans as well as acne marks.
Being high in Vitamin C, eating this fruit fulfills our body’s requirement for this vitamin. It also contains Vitamin B3, which lowers blood cholesterol and keeps the skin smooth. Currently, this fruit is also being used in the production of various cosmetic products.
6.Improves Digestion
A healthy digestive system is a very important aspect of good health. If it is obstructed or if any problem arises, the entire body can become sluggish. Dragon fruit plays a very significant role in enhancing this digestive power. Therefore, you can include dragon fruit in your daily diet.
Dragon fruit is very high in fiber, which helps the digestive process function properly and aids in digestion. The black seeds in this fruit contain laxatives and polyunsaturated fatty acids that assist in digestion. It also helps prevent constipation. Moreover, this dragon fruit is beneficial for relieving stomach ailments and for the liver.
Our intestines contain at least several billion microorganisms, along with more than four hundred species of beneficial bacteria. Many researchers believe that these microorganisms affect our health. Dragon fruit contains prebiotic elements that can improve the balance of good bacteria in your gut. Prebiotics are a specific type of fiber that increases the amount of healthy bacteria in our intestines.
Our gut cannot directly digest some fibers, but the bacteria in our stomach can. Some studies have also shown that prebiotics can reduce the symptoms of intestinal inflammation and the risk of colon cancer. Besides, dietary fiber helps in reducing body fat.
7.Benefits of Dragon Fruit to Prevent Bone Loss
Generally, osteoporosis, or bone loss disease, begins after the age of forty. Women are more commonly seen suffering from this disease. The risk of this problem increases after menopause in women. In this condition, bones become weak and brittle. Dragon fruit plays a very effective role in preventing bone loss.
Dragon fruit contains a large amount of magnesium, which converts food into energy. Additionally, it participates in necessary reactions for muscle contraction, bone formation, and even DNA synthesis.
Furthermore, dragon fruit is rich in fiber. A study from the United States shows that consuming more fiber-rich foods significantly reduces the risk of cardiovascular disease and osteoporosis. Dragon fruit is a good source of potassium. It contains plenty of essential minerals, especially being a great source of calcium, potassium, and phosphorus needed for bones. The seeds of dragon fruit contain Omega-3 and Omega-9 fatty acids, which are beneficial for the heart.
Keri Gans, a nutritionist from New York and author of The Small Change Diet, says that the Omega-3 fatty acids in dragon fruit have anti-inflammatory properties. This is why eating this fruit reduces the risk of heart disease and joint pain. Additionally, consuming dragon fruit may also reduce depression. Dragon fruit is also a good source of iron, so it strengthens teeth and helps keep the skin beautiful.
8.Fulfills Magnesium Requirements
Compared to other fruits, dragon fruit contains much more magnesium. It plays a role in breaking down food to produce energy, muscle contraction, and bone formation. Magnesium also reduces the risk of heart disease and stroke. One cup of dragon fruit supplies 18% of the daily magnesium requirement. On average, our body contains about 24 grams, or roughly one ounce, of magnesium. Although this may seem like a small amount, this mineral is present in every one of our cells and participates in over 600 important chemical reactions within our body.
Some studies indicate that higher magnesium intake can reduce the risk of heart disease and stroke. Research also proves that a diet rich in adequate magnesium plays a special role in bone formation. Dragon fruit contains plenty of essential minerals, especially being a great source of potassium and calcium needed for bones. It also plays a role in keeping the body’s nervous system functioning correctly. According to research from Shiga University of Medical Science in Japan, potassium-rich foods help maintain good heart and kidney health in diabetic patients.
9.A Fruit Full of Dietary Fiber
We all know, more or less, the importance of having fiber in our diet. Doctors advise eating more fiber-rich foods to lose weight, reduce blood sugar and fat, and prevent various diseases, including colon cancer. And dragon fruit is a great source of dietary fiber. Besides aiding in digestion, it also plays a role in preventing heart disease and colon cancer. Dietary fiber is also necessary for weight management. Low-calorie dragon fruit can be a great source of dietary fiber.
However, although there is no restriction on consuming high levels of fiber, it should be eaten according to the advice of a nutritionist. Also, do not forget to drink plenty of water every day.
Although fiber is best known for its role in digestion, research has shown that it also plays a special role in managing heart disease and Type-2 diabetes.
Some studies have also shown that a high-fiber diet can build resistance against colon cancer. Dietary fiber is a non-digestible carbohydrate with significant health benefits. For this reason, health ministries recommend a daily intake of 25 grams of fiber for women and 38 grams for men.
10.Helps Fulfill the Body’s Iron Deficiency
Dragon fruit is one of the most iron-rich fruits. Iron plays a crucial role in transporting oxygen throughout our body. It also plays an important role in converting food into energy. Unfortunately, many people have an iron deficiency. It is estimated that 30% of the world’s population has an iron deficiency, making it a widespread nutritional deficiency globally.
To overcome iron deficiency, it is very important to consume various iron-rich foods. Iron-rich foods include fish, beans, nuts, etc. Dragon fruit can be an alternative for fulfilling iron deficiency, as it contains 8% of the daily required iron. Additionally, it has adequate Vitamin C, which helps our body absorb iron.
11.Benefits of Dragon Fruit in Preventing Cancer
We all get scared when we hear the name cancer. This is because even the world’s leading expert doctors and scientists are still struggling to find a cure for cancer. However, thanks to the continuous advancement of science, it has been understood that the solution to cancer actually lies within our food. Similarly, dragon fruit is capable of fighting cancer. This fruit contains an element called carotene, which can destroy tumors in the body. Dragon fruit contains antioxidants like flavonoids, phenolic acid, and betacyanin, which destroy cancer cells.
Dragon fruit helps keep the heart healthy by lowering bad cholesterol. It also increases good cholesterol. A 2010 study showed that eating dragon fruit reduces the risk of high blood pressure and heart disease. A study published in the Asia Pacific Journal of Cancer Prevention in 2011 stated that not consuming an adequate amount of a nutrient called lycopene daily increases the risk of breast cancer.
Summary
We have already learned about the health benefits of dragon fruit. Dragon fruit is essentially a fruit with high nutritional value. It contains plenty of Vitamin C, minerals, and fiber. Of 100 grams of dragon fruit, 55 grams are edible. Since it is low in calories, people with diabetes and heart disease can eat it without worry. The red-fleshed variety, in particular, contains more Vitamin C, thus fulfilling the body’s need for it.
Due to its high iron content, it alleviates anemia. It keeps blood glucose under control, making it an excellent fruit for diabetic patients. Its slippery pulp relieves constipation.
The fruit’s high water content allows it to be made into juice, which prevents dehydration. The high amount of fiber helps to relieve various stomach ailments and keeps the liver healthy. In East and Southeast Asian countries, there is a tradition of eating this fruit as a dessert after meals. It also contains several other vitamins and minerals that are very necessary for the overall health of the human body.
