Health Benefits of Dragon Fruit

Dragon fruit, as the name suggests, resembles a dragon. It grows on climbing cactus known as Hylocereus, which can be found in tropical regions. The outer covering of dragon fruit is in shades of red and pink or yellow. Their leaves resemble a dragon and have spikes that shoot up like a flame around the fruit. Hylocereus originally grew in Southern Mexico, South & Central America, and the French brought it to Southern East Asia during the early 19th century.

The inside of a dragon fruit is white, semi-solid fruit that can be eaten with a spoon and has nutty seeds sprinkled all over it. It is juicy with a slightly sweet taste, whereas the seeds have a nutty flavour. There are many benefits of dragon fruit that we will discuss later in this blog. Let's first discuss its nutritional value.

Types of Dragon Fruit

Dragon fruit, also known as pitaya, comes in various types, each with its own unique characteristics. Here are the main types of dragon fruit:

• Yellow Dragon Fruit: It's sweet and tropical, loaded with vitamin C that helps your immune system and skin. Plus, it has fiber to help your tummy feel full and work well.
• Purple Dragon Fruit: This one looks cool and tastes great. It's full of vitamins and fiber too. And it's got antioxidants that fight off bad stuff in your body and help keep you healthy.
• Pink Dragon Fruit: It's sweet and a bit tangy, and it's good for your skin and digestion because it's full of vitamin C and fiber. And like the others, it's got antioxidants to keep you feeling good.
• Red Dragon Fruit: This one has bright red flesh and is packed with something called lycopene, which is super good for your heart and might even help prevent cancer. It's also got lots of vitamin C and fiber to keep you healthy.

Nutritional Value

170 gms of dragon fruit cubes contain:

Anti Oxidants in Dragon Fruit

Antioxidants found in dragon fruit serve various purposes:

• Betalains: These red pigments found in dragon fruit flesh help protect against bad cholesterol (LDL) by preventing its oxidation and damage.
• Hydroxycinnamates: This group of antioxidants in dragon fruit is linked to anti-cancer benefits. Studies on cells in a lab and animals suggest they can prevent or reduce cancer growth.
• Flavonoids: Dragon fruit contains flavonoids, which are also found in many other fruits and vegetables. These antioxidants are associated with better brain health and function, as well as a reduced risk of cardiovascular diseases.

Health Benefits of Dragon Fruit

Since it is rich in micronutrients, let us now have a look at the ten vital health benefits of dragon fruit.

1. Reduces Risk of Diabetes
Dragon fruit is known to control diabetes. It is partly due to the fibre contained in the fruit that avoids sugar spikes. Some researchers also attribute this benefit to its ability to replace damaged pancreatic cells. The pancreas produces insulin that breaks down sugar. Hence, dragon fruit is attributed to controlling sugar. 

2. Reduces Risks of Cancer
Dragon fruit is rich in antioxidants, flavonoids, phenolic acid, and betacyanin, which inhibit the damage by free radicals. Free radicals are the substances that cause cancer and premature ageing. One of the majorly occurring antioxidants is vitamin C which prevents chronic diseases such as diabetes, Alzheimer's, Parkinson's, etc. This is one of the major health benefits of dragon fruit.

3. Helps Boost Immunity
As enunciated above, dragon fruit is a major source of Vitamin C. Vitamin C is a powerful antioxidant that helps prevent diseases and boosts your immunity. Some studies suggest eating 200 grams of dragon fruit every day to ward off diseases.

4. Improves Digestion
Dragon fruit contains prebiotics such as oligosaccharides which encourages the growth of good gut bacteria. These prebiotics help in the digestion of food since they reside in the lower digestive tract, where they encourage the growth of good gut bacteria. Gut bacteria help break down food by making them easily absorbed. They also provide vitamins that protect the body against various diseases

5. Improves Heart Health
Our body contains Haemoglobin (Hb) which is an iron-rich cell. These Hb cells help in transporting oxygen from the heart to other body parts. Dragon fruits are a rich source of iron and hence aid in the manufacture of haemoglobin. 
The dragon fruit with red-coloured pulp contains betalains, which are unique nitrogen-containing pigments. Betalains are uniquely known to lower the bad cholesterol in the body. 

Apart from that, the fruit also contains black seeds that are abundant in omega-3 and omega-9, which are good for the heart and lower the chances of cardiovascular diseases.

6. Fights against Ageing Skin
As enunciated above, dragon fruit contains antioxidants that help fight ageing from pollution, stress, poor diet, etc. Vitamin C in dragon fruit also brightens the skin.

7. Good for Hair
Studies suggest that taking dragon fruit every day with milk reduces hair damage caused by pollution and artificial colours. It also makes our hair soft and shiny, enhancing its beauty.

8. Healthy Bones
Dragon fruit contains magnesium that strengthens bones, helping us avoid injury and pain associated with old age. Hence, it is highly recommended that individuals who are at a higher risk of bone diseases consume dragon fruit regularly.

9. Good For Eyes
This fruit contains beta-carotene, which breaks down into Vitamin A. The human eye lens is rich in lutein, zeaxanthin, and meso-zeaxanthin, which help maintain eye health and prevent ophthalmic diseases. Research suggests that humans should take 3 milligrams to 6 milligrams of beta carotene every day to prevent eye diseases.

10. Good During Pregnancy
Dragon fruit helps during pregnancy in the following ways: -

• Rich source of fats - 

Good fats help maintain high energy levels in the body and also assist in the development of the foetal brain.

• Guards against infections - 

Dragon fruit safeguards one against infections and helps in cell regeneration.

• Relief from constipation - 

Fibres in dragon fruit prevent constipation and other gastric diseases in pregnant women.

• Elevation of haemoglobin levels - 

The iron in the dragon fruit helps improve the blood cells' capacity to carry oxygen, thereby boosting haemoglobin levels, which is highly essential for pregnant women.

How to Eat Dragon Fruit

To eat dragon fruit, follow these steps:

1. Choose Ripe Fruit: Look for dragon fruit that is brightly colored, evenly colored, and slightly soft to the touch. Avoid fruits with brown or moldy spots.

2. Wash and Cut: Rinse the fruit under cold water, then use a clean knife to cut it in half lengthwise.

3. Scoop or Peel: You can eat dragon fruit in two ways:

• Scoop: Use a spoon to scoop out the flesh, which is usually white or red with tiny black seeds, from the skin.
• Peel: If the skin is thick and tough, you can peel it away with a knife and then cut the flesh into cubes.

4. Serve: Dragon fruit can be enjoyed on its own, added to fruit salads, blended into smoothies, or used as a garnish for various dishes.

5. Optional: Squeeze some fresh lime or lemon juice on top for added flavor. You can also chill the fruit before serving for a refreshing treat.

Side Effects of Dragon Fruit 

Dragon fruit, known for its vibrant appearance and potential health perks, is generally safe when eaten in moderation. However, like many foods, it can trigger adverse effects in certain people. They frequently consist of:

• Allergic Responses: For some, dragon fruit can induce allergic reactions, manifesting as itching, swelling, hives, or even more severe symptoms. Those with a history of food allergies should approach dragon fruit with caution.
• Digestive Discomfort: Excessive consumption of dragon fruit may lead to gastrointestinal issues. Its high fiber content can cause diarrhea, abdominal pain, or bloating in susceptible individuals.
• Mild Laxative Effect: The fiber in dragon fruit can act as a gentle laxative. While beneficial for combating constipation, overconsumption may result in unwanted laxative effects.
• Medication Interactions: Dragon fruit might interact with certain medications. Those on medication for conditions like high blood pressure or diabetes should consult their healthcare provider before incorporating dragon fruit into their diet, as it could affect medication efficacy.
• Kidney Stone Risk: Some individuals with a history of kidney stones should consume dragon fruit in moderation. It contains oxalates, which could contribute to the formation of kidney stones.

Conclusion

Till now, we have seen that dragon fruit has innumerable health benefits. Easy ways to eat dragon fruit are to have it with salad, use it as a topping for greek yoghurt, squeeze it in juices, or put it in ice cream. Eating dragon fruit on a regular basis will help you ward off diseases and improve your health.

FAQs

1. Is dragon fruit good for the skin?

Dragon fruit is a source of antioxidants like vitamin C, which can help fight free radicals, reduce signs of aging, and promote healthy, glowing skin.

2. Can dragon fruit be included in a balanced diet?

Yes, dragon fruit can be part of a balanced diet and a healthy lifestyle. It can be enjoyed as a snack, added to fruit salads, and smoothies, or even used as a garnish in various dishes.

3. Can I eat dragon fruit after surgery?

Yes, you can eat dragon fruit after surgery if it aligns with your surgeon's dietary recommendations and doesn't cause discomfort or adverse reactions.

4. Is dragon fruit rich in iron?

Dragon fruit is not particularly rich in iron; it contains a minimal amount of iron compared to other foods. It's not a significant source of dietary iron.

5. Can I eat dragon fruit every day?

Yes, you can eat dragon fruit every day as part of a balanced diet, as it provides essential nutrients and is generally considered safe for regular consumption.

6. Are dragon fruit seeds digestible?

Yes, dragon fruit seeds are indeed digestible. They are small and contain healthy fats, protein, and dietary fiber.

7. What does dragon fruit contain?

Dragon fruit contains various nutrients including vitamin C, vitamin B, antioxidants, fiber, and several minerals like calcium, magnesium, and iron.

8. Will dragon fruit cause a cold?

No, dragon fruit itself does not cause a cold. In fact, its high vitamin C content may actually help boost your immune system and protect against colds and other illnesses.

9. Is dragon fruit good for pregnancy?

Yes, dragon fruit can be a beneficial addition to a pregnant woman's diet. It provides essential nutrients such as folate, which is important for fetal development, as well as other vitamins and minerals that support overall health during pregnancy. However, it's always a good idea to consult with a healthcare provider for personalized dietary recommendations during pregnancy.