Dragon fruit, a member of the cactus family, is originally from northern South America. Although there are multiple colors available, including yellow, red, white, and pink on the inside, there are no significant nutritional distinctions between them. These fruits are named after their outer appearance, which is covered in overlapping "fins" that resemble the scales of a dragon. They are also commonly known as pitaya.
Dragon fruit is abundant in fiber and antioxidants, which are connected to preventing cancer, diabetes, and heart disease, as well as respiratory, gastrointestinal, and urinary disorders.
Read on to learn more about the fruit's advantages and healthy methods to consume it.
Improves Digestive Health Dragon fruit can help enhance digestive health in two significant ways. The fruit is high in fiber, which encourages healthy
Dragon Fruit's Health Benefits also Include Protection Against Chronic Diseases
Dragon fruit contains oligosaccharides, which are prebiotics that promote the growth of beneficial gut microbes like Bifidobacteria and Lactobacillus. These probiotics have been shown to prevent or treat digestive issues like irritable bowel syndrome (IBS).
Due to its anti-inflammatory antioxidants, dragon fruit is associated with the prevention of diseases linked to inflammation. These include cancer, diabetes, heart disease, and metabolic syndrome (which involves having three or more of the following: high blood sugar, high blood pressure, a large waistline, high triglycerides, and low levels of "good" HDL cholesterol).
The betacyanins, which provide the red dragon fruit's flesh and skin with color, are antioxidants that help to reduce oxidative stress, a type of cell damage caused by free radicals.
Free radicals are generated when your body breaks down food, or when you are exposed to radiation or tobacco smoke. The accumulation of free radicals over time is mainly responsible for aging and health problems, such as cancer, heart disease, and even arthritis.
Both Red and White Dragon Fruits are Loaded with Phenolic Antioxidants, which Enhance Flavor, Color, and Health Benefits. A research report from 2021 reveals that red dragon fruit has the highest concentration of total polyphenols and antioxidant activity when compared to white and yellow varieties.
Regarding cancer, the shift in gut microbiome caused by prebiotic fermentation in dragon fruit is believed to lower the risk of colon cancer. Protection against other types of cancer may be attributed to other antioxidants, such as phenolic acids, flavonoids, and betacyanin.
Assists in Blood Sugar Regulation
While dragon fruits have natural sugars, they may help regulate blood sugar levels when consumed. Researchers speculate that red dragon fruit, in particular, has the potential to manage blood sugar levels. This is because natural compounds in the plant can regenerate beta cells in the pancreas, which produce and release insulin and amylin, two hormones that regulate blood sugar levels. Dragon fruit also has anti-inflammatory properties, and inflammation is a risk factor for type 2 diabetes development.
Dragon fruit has been found to have a significant effect on lowering fasting blood sugar levels in people with prediabetes, according to a 2017 research review analyzing four previously published studies. While this effect was not seen in people with type 2 diabetes, consumption of larger portions of dragon fruit was found to significantly reduce blood sugar levels.
In addition, consuming dragon fruit may help improve overall circulation or blood flow. A small study involving 18 young, healthy, non-smoking individuals looked at the effects of consuming 24g of whole dragon fruit powder daily, compared to a placebo with an equal amount of nutritious benefits. The study measured outcomes on blood flow, artery stiffness, and blood pressure at various intervals after consumption and after a 14-day period. The results showed that the group consuming dragon fruit had significant improvements in blood flow two, three, and four hours after ingesting the powder compared to the placebo group, and the effect was sustained over the two-week period.
This research suggests that regular consumption of dragon fruit may have a meaningful impact on heart disease risk due to the fruit's betalain pigment.
Dragon fruit has direct and indirect effects on supporting healthy immune function. It possesses anti-bacterial, anti-fungal, anti-viral, and antimicrobial properties. In addition, parts of the fruit have been shown to inhibit food-borne microorganisms. Furthermore, the shift in gut microbes triggered by eating dragon fruit helps activate and support the body's overall immune response.
In terms of nutrition, one cup of dragon fruit provides 103 calories, 0.252 g of fat, 0.648 g of protein, 27.4 g of carbohydrates, and 5.58 g of fiber (20% of the Daily Value). It also contains small amounts of sodium, potassium, and magnesium, and provides 8% of the Daily Value for vitamin C. Dragon fruit is particularly rich in fiber and antioxidants, both of which are associated with good digestive health and a reduced risk for a variety of diseases. Eating dragon fruit regularly may help fill the fiber gap in the diet.
Possible Risks
While rare, some people may be allergic to dragon fruit, which can cause symptoms such as vomiting, hives, a raised rash, and swelling of the tongue. Eating red dragon fruit may also cause urine to turn pinkish-red, but this is also uncommon. Urologists note that pseudohematuria, or reddish urine not caused by blood, can also result from consuming large amounts of other highly pigmented reddish foods, such as beets, berries, or rhubarb.
Tips for Incorporating Dragon Fruit into Your Diet
Dragon fruit can be stored at room temperature for a few days, but for longer-term storage, it's best to place it in a plastic bag and refrigerate.
Dragon fruit can be enjoyed in various ways, such as in beverages, meals, snacks, and as a unique garnish.
Here are some suggestions for incorporating dragon fruit into your diet:
- Scoop out the flesh from a halved dragon fruit and enjoy it as a snack.
- Blend the dragon fruit flesh into smoothies or smoothie bowls for a colorful and nutritious addition.
- Use pureed dragon fruit as a base for a fiber-rich mocktail and add fresh lime and mint.
- Create a layered parfait in mason jars with cubed dragon fruit, yogurt, nuts, granola, or oatmeal.
- Add dragon fruit to fruit salads or platters for added texture and flavor.
- Incorporate cut dragon fruit into garden salads, slaws, or chilled whole grain salads.
- Use dragon fruit balls, slices, or cubes as a unique garnish for any dish, such as baked tofu or black bean tacos.
- Blend dragon fruit flesh with plant milk and freeze it to make a refreshing and healthy mock ice cream.
- Thread cubed dragon fruit onto skewers with other fruits and serve them with melted dark chocolate for a fun dessert.
Here are a few ways to use dragon fruit balls or cubes as garnish: add them to chia pudding, chocolate avocado pudding, or brown rice pudding.
To summarize, dragon fruit is not only visually appealing but also packed with fiber and antioxidants that can help support gut and immune health, as well as improve circulation and reduce the risk of chronic diseases. However, if you have any concerns about whether dragon fruit is suitable for your health needs, it's best to consult your healthcare provider.
0 Comments