Dragon fruit is a delicious tropical fruit that’s definitely worth trying. Dragon fruit has 2 other name are Pitahaya and Cactus fruit. This is a fruit that you may have never heard of before. However, it’s an exotic fruit with some definite health benefits.
Pitahaya has several different colors:
- The most widely found pitahaya has a white flesh and black seeds.
- Others may have a red flesh.
- And still others have a yellow skin with a white flesh.
Though it may look strange and have strange names, it’s a great source of antioxidants, is rich in important nutrients, and contains lots of different vitamins essential to good health. Even better than that, it’s got a great taste.
Called a tropical superfood by some, the dragon fruit may appear to be a mix between a kiwi and a pear. It’s like a kiwi because the seeds also contain a ton of nutrients like omega 3s and omegas 6s—the good fats.
Nutrition In A Cup (227 Grams) Dragon Fruit:
Dragon fruit is low in calories but packed with essential vitamins and minerals. It also contains a substantial amount of dietary fiber.
- Calories: 136
- Protein: 3 grams
- Fat: 0 grams
- Carbohydrates: 29 grams
- Fiber: 7 grams
- Iron: 8% of the RDI
- Magnesium: 18% of the RDI
- Vitamin C: 9% of the RDI
- Vitamin E: 4% of the RDI
The fruit’s flesh is high in Vitamin C which contributes to a strong and healthy immune system. It’s also a good source of carbohydrates and even fiber. Although not as high in complex B vitamins, the dragon fruit does contain some B1, B2, and B3, along with calcium, iron, and phosphorus.
Finally, lycopene, with its cancer fighting properties, also makes an appearance, in our list of important vitamins found in the pitahaya.
Table of contents:
- Strengthens Your Immune System
- Fights Diabetes
- Aids in Proper Digestion
- Promotes Healthy Skin
- Good Source of Magnesium
- Promotes a Healthy Heart Too
- Controls Cholesterol
- Works to Prevent Cancer
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8 Health Benefits Of Dragon Fruit (Pitaya)
1. Strengthens Your Immune System
The vitamin C and carotenoids in dragon fruit may boost your immune system and prevent infection by protecting your white blood cells from damage
As potent antioxidants, vitamin C and carotenoids can neutralize free radicals and defend your white blood cells against harm.
2. Fights Diabetes
First, the pitahaya can assist in controlling our blood sugar. It’s a fantastic food for diabetes because of its low glycemic index.
But, it doesn’t just help those already diagnosed with diabetes. It also could help prevent the development of diabetes in those who don’t have it.
In laboratory rats, it was discovered that the pitahaya reduced one of the risk factors for diabetes.
3. Aids in Proper Digestion
Because it’s a good source of dietary fiber, the pitahaya helps keep you regular. The fiber makes sure that our digestive system is operating properly and prevents constipation.
The fiber that the Dragon fruit contains is a soluble fiber, so it slows the absorption of sugar and stabilizes blood sugar levels. Additionally, it may lower LDL levels, the bad cholesterol, and provide an extra full feeling which could also aid in weight loss.
4. Promotes Healthy Skin
The Vitamin C found in the pitahaya is great for your skin. It’s been shown to slow the aging process and fights the effects of over-exposure to the sun. This great fruit makes your skin feel good, but it also makes it look good too.
Related article: 9 Anti-Aging Foods To Eat When You’re Over 40 That Help To Look Younger And Restore Youthful Body
5. Good Source of Magnesium
Dragon fruit offers more magnesium than most fruits, with 18% of your RDI in just one cup.
On average, your body contains 24g of magnesium, or roughly one ounce.Despite this seemingly small amount, the mineral is present in every one of your cells and takes part in over 600 important chemical reactions within your body.
More studies are needed, but some indicate that higher intakes of magnesium may reduce the risk of:
- heart disease
- stroke
- and support bone
6. Promotes a Healthy Heart Too
The dragon fruit has flavonoids that have been proven to lower the risk of heart disease. Various studies have found that foods rich in flavonoids are extremely important for a healthy heart. However, the high Vitamin C levels also contribute to our cardiovascular health by lower the risk of strokes, according to the American College of Clinical Nutrition.
Related article: 8 Heart Healthy Foods Help To Clean Arteries Naturally And Prevent A Heart Attack
7. Controls Cholesterol
Pitahayas contain betalains, which are pigments that give the fruit its rich colors. But that’s not all the pigments do. They are principally responsible for maintaining lower levels of the bad cholesterol, that has already been mentioned.
8. Works to Prevent Cancer
Because of the high level of antioxidants and anti-carcinogens found in the Dragon fruit, it’s able to work to fend off certain cancers. Add it to the list of great-tasting fruits that are also rich in antioxidants for a healthy lifestyle.
How to pick a perfect dragon fruit
While you can’t eat the peel of a pitahaya, you need to pay attention to this peel when you’re at the market picking out your fruit.
It’s best to pick a firm one and let it ripen at home for a juicy pulp with a great taste.
You can also find dragon fruit in the frozen section of some grocery stores, pre-peeled and cut into cubes. This is a convenient option for a tasty snack that packs a nutrient-dense punch
How to eat dragon fruit
- Using a sharp knife, cut it in half lengthwise.
- Scoop out the fruit with a spoon, or cut it into cubes by cutting vertical and horizontal lines into the pulp without cutting into the peel. Push on the back of the skin to expose the cubes and remove them with a spoon or your fingers.
- To enjoy, add it to salads, smoothies and yogurt, or simply snack on it by itself.
If you’re looking for a way to add some variety to your fruit intake, dragon fruit is a delicious option with many potential health benefits.
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Wishing you health, wealth and happiness. See you in the next topics.