10 Things You Need To Know About Health Benefits Of Dragon Fruit Today

Dragon fruit is a tropical fruit that has gained immense popularity in recent years, thanks to its numerous health benefits and unique taste. 

With its vibrant pink skin, white or red flesh, and tiny black seeds, dragon fruit is not only visually appealing but also packed with essential nutrients that can do wonders for your health.

From its impressive nutritional value to its many culinary uses, we’ll cover everything you need to know to make the most of this exotic superfood

Let’s dive into the top 10 things you need to know about the health benefits of dragon fruit. 

What Is Dragon Fruit? 

It also known as pitaya, is a tropical fruit that comes from several species of cactus native to Mexico and Central and South America. 

Dragon fruit has a unique appearance, with vibrant pink or yellow skin that resembles dragon scales, and white or red flesh dotted with tiny black seeds. 

It is high in fiber, antioxidants, and vitamins such as vitamin C, B vitamins, and vitamin E. It also contains minerals such as iron, calcium, and phosphorus. 

These nutrients have been linked to various health benefits, including improved digestion, immune system support, and anti-inflammatory effects.

10 Health Benefits Of Dragon Fruit

Dragon fruit has been used in traditional medicine for centuries to treat various ailments, including high blood pressure, diabetes, and skin problems. Dragon Fruit flowers only bloom at night and are pollinated by nocturnal creatures such as bats and moths.

1. Improved Digestion

Dragon fruit is rich in fiber, which can help regulate bowel movements and promote digestive health. Fiber also helps prevent constipation and other digestive problems. A 2019 study published in the Journal of Food Science and Technology found that dragon fruit fiber had a positive effect on gut microbiota in rats and improved their digestive function.

2. Boosted Immune System

Dragon fruit is a good source of vitamin C, which is essential for a healthy immune system. Vitamin C helps protect cells from damage caused by free radicals and supports the production of white blood cells. A 2017 study published in the Journal of Food Science and Technology found that dragon fruit had antioxidant and immune-boosting properties.

3. Anti-inflammatory Effects

Dragon fruit contains antioxidants that help reduce inflammation in the body. Inflammation is a herbal reaction to damage or infection, however, persistent irritation can make a contribution to the improvement of sicknesses consisting of cancer, diabetes, and coronary heart disease. A 2019 study published in the Journal of Food Science and Technology found that dragon fruit extract had anti-inflammatory effects in rats with induced colitis.

4. Improved Heart Health

Dragon fruit contains compounds that can help lower cholesterol levels and improve heart health. A 2017 study published in the Journal of Agricultural and Food Chemistry found that dragon fruit extract reduced cholesterol levels in rats fed a high-fat diet.

5. Reduced Cancer Risk

Dragon fruit contains antioxidants that help protect cells from damage caused by free radicals, which can contribute to the development of cancer. A 2020 study published in the journal Food and Chemical Toxicology found that dragon fruit extract had anti-cancer properties in breast cancer cells.

6. Better Blood Sugar Control

Dragon fruit is low in sugar and high in fiber, which can help regulate blood sugar levels. A 2012 study published in the Journal of Pharmacognosy and Phytochemistry found that dragon fruit extract had a hypoglycemic effect in rats with induced diabetes.

7. Improved Skin Health

Dragon fruit contains vitamin C and other antioxidants that can help protect the skin from damage caused by free radicals. A 2018 study published in the Journal of Cosmetic Dermatology found that a topical cream containing dragon fruit extract improved skin hydration and reduced the appearance of wrinkles in human subjects.

8. Increased Energy Levels

Dragon fruit is a good source of iron, which is essential for energy production. Iron helps transport oxygen to the cells and tissues of the body, which can help improve energy levels. A 2014 study published in the journal Nutrients found that dragon fruit consumption increased iron levels in healthy volunteers.

9. Reduced Risk Of Osteoporosis

Dragon fruit contains calcium, which is essential for bone health. Calcium helps build and maintain strong bones and can help prevent osteoporosis. A 2017 study published in the Journal of Food Science and Technology found that dragon fruit had a positive effect on bone density in rats.

10. Improved Cognitive Function

Dragon fruit contains antioxidants that can help protect the brain from damage caused by free radicals. A 2018 study published in the journal Nutrients found that dragon fruit extract had neuroprotective effects in rats with induced Alzheimer’s disease.

More about the health benefits of dragon fruit SEE HERE

Nutritional Value of Dragon Fruit

Dragon fruit is a nutrient-dense fruit that is packed with essential vitamins, minerals, fiber, and antioxidants that can help improve your health.

Here is the nutrition table for this super healthy fruit. 

Dragon Fruit Recipes 

Dragon fruit, also known as pitaya, is a tropical fruit that not only looks exotic but also packs a powerful nutritional punch. 

This superfood is loaded with essential vitamins, minerals, and antioxidants, making it a fantastic addition to any healthy diet. 

One of the best things about dragon fruit is its versatility in the kitchen – from smoothie bowls and salads to popsicles and margaritas, there are so many delicious and healthy ways to incorporate this fruit into your meals.

Here are some delicious and healthy dragon fruit recipes to try:

1. Dragon Fruit Smoothie Bowl

Blend frozen dragon fruit chunks, banana, and almond milk until smooth. Pour the mixture into a bowl and top with sliced kiwi, raspberries, and granola.

Ingredients:

• 1 cup frozen dragon fruit chunks
• 1 banana
• 1/2 cup almond milk
• 1 kiwi, sliced
• 1/2 cup raspberries
• 1/4 cup granola

2. Dragon Fruit Salad

Mix diced dragon fruit, mango, and pineapple in a bowl. Add a squeeze of lime juice and a drizzle of honey. Top with chopped mint leaves and serve.

Ingredients:

• 1 dragon fruit, diced
• 1 mango, diced
• 1 cup pineapple, diced
• 1 lime, juiced
• 1 tablespoon honey
• 2 tablespoons chopped mint leaves

How To Make? 

1. In a large bowl, combine the diced dragon fruit, mango, and pineapple.
2. Add the lime juice and honey to the bowl, and toss to combine.
3. Sprinkle the chopped mint leaves over the top of the fruit mixture.
4. Serve and enjoy!

3. Dragon Fruit Salsa

Combine diced dragon fruit, red onion, jalapeno, and cilantro in a bowl. Add a squeeze of lime juice and a pinch of salt. Serve with tortilla chips or as a topping for grilled chicken or fish.

Ingredients:

• 1 dragon fruit, diced
• 1/4 cup red onion, diced
• 1 jalapeno, seeded and finely chopped
• 2 tablespoons chopped cilantro
• 1 lime, juiced
• Salt, to taste

How To Make? 

1. In a medium bowl, combine the diced dragon fruit, red onion, jalapeno, and cilantro.
2. Add the lime juice and salt to the bowl, and stir to combine.
3. Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld together.
4. Serve with tortilla chips or as a topping for grilled chicken or fish.

4. Dragon Fruit Popsicles

Blend dragon fruit, coconut milk, honey, and lime juice in a blender until smooth. Pour the mixture into popsicle molds and freeze until solid.

Ingredients:

• 1 dragon fruit, peeled and diced
• 1 cup coconut milk
• 2 tablespoons honey
• 1 lime, juiced

How To Make? 

1. In a blender, combine the diced dragon fruit, coconut milk, honey, and lime juice. Blend until smooth.
2. Pour the mixture into popsicle molds.
3. Freeze for several hours, or until the popsicles are solid.
4. Enjoy!

5. Dragon Fruit Smoothie

Blend dragon fruit, banana, Greek yogurt, and honey in a blender until smooth. Add a handful of spinach for an extra boost of nutrients.

Ingredients:

• 1 cup dragon fruit, diced
• 1 banana
• 1/2 cup Greek yogurt
• 1 tablespoon honey
• Handful of spinach (optional)

How To Make? 

1. In a blender, combine the diced dragon fruit, banana, Greek yogurt, honey, and spinach (if using).
2. Blend until smooth.
3. Pour into a glass and enjoy!

6. Dragon Fruit Sorbet

Blend dragon fruit, honey, and lemon juice in a blender until smooth. Pour the mixture into a shallow dish and freeze for several hours, stirring occasionally, until firm.

Ingredients:

• 2 cups dragon fruit, peeled and diced
• 1/4 cup honey
• 1/4 cup lemon juice

How To Make? 

1. In a blender, combine the dragon fruit, honey, and lemon juice. Blend until smooth.
2. Pour the mixture into a shallow dish.
3. Freeze for several hours, stirring occasionally, until firm.
4. Scoop into bowls and serve.

7. Dragon Fruit Margarita

Blend dragon fruit, tequila, lime juice, and agave nectar in a blender until smooth. Serve in a salt-rimmed glass and garnish with a slice of lime.

Ingredients:

• 1 cup dragon fruit, peeled and diced
• 1/2 cup tequila
• 1 lime, juiced
• 1 tablespoon agave nectar

How To Make? 

1. In a blender, combine the dragon fruit, tequila, lime juice, and agave nectar. Blend until smooth.
2. Rim a glass with salt.
3. Pour the mixture into the glass and garnish with a lime slice.
4. Enjoy responsibly!

More about dragon fruit recipes HERE

How to choose and store dragon fruit?

Choosing and storing dragon fruit is easy once you know what to look for. By following these tips, you can ensure that your dragon fruit is ripe, fresh, and delicious. 

So, the next time you’re at the grocery store or farmers’ market, pick up some dragon fruit and enjoy its many health benefits! Here are some tips:

Choosing Ripe Dragon Fruit

1. Look for bright, even-colored skin: 

The skin of a ripe dragon fruit should be bright and even in color. It can be pink, yellow, or red, depending on the variety. Avoid fruits with dark spots or patches, as this may indicate that the fruit is overripe or has been damaged.

2. Check the texture: 

A ripe dragon fruit should be slightly soft to the touch. Gently press the skin with your finger – it should give a little bit, but not be too mushy.

3. Check the stem: 

The stem of a ripe dragon fruit should be dry and brown. If it is green or moist, the fruit may not be fully ripe.

Storing Dragon Fruit:

1. Store at room temperature: 

Dragon fruit should be stored at room temperature until it is ripe. Once it is ripe, it can be stored in the refrigerator for up to 5 days.

2. Keep it dry: 

Dragon fruit is prone to mold and decay if it gets too wet. To prevent this, make sure the fruit is dry before storing it. If the fruit is wet, pat it dry with a paper towel.

3. Store in a plastic bag: 

To help maintain its freshness, store the dragon fruit in a plastic bag in the refrigerator. This will help prevent moisture loss and keep the fruit from getting too cold.

4. Cut and store properly: 

If you have already cut the dragon fruit, store it in an airtight container in the refrigerator. It will only last for 2-3 days once it has been cut, so make sure to eat it soon after.

FAQS

The Bottom Line

In conclusion, dragon fruit is a superfood that offers a wide range of health benefits. 

From its high fiber content to its abundance of vitamins, minerals, and antioxidants, dragon fruit can help improve digestive health, boost immunity, and lower the risk of chronic diseases. 

By incorporating dragon fruit into your diet, you can enjoy its many health benefits while adding some exotic flair to your meals.

Disclaimer: The information provided in this article is for educational purposes only and should not replace professional medical advice. If you have any underlying health conditions or concerns, please consult with a healthcare professional before making any significant changes to your diet or lifestyle.