13 Health Benefits of Eating Dragon Fruits And Nutrition Facts

What is dragon fruit?

Dragon fruit, recognised as pitaya, is a unique tropical fruit from several cactus species. It has a vibrant appearance with its distinct shape and rich colours. The fruit has a thick, spiky outer skin that is usually bright pink or yellow, while the inside flesh can be white or shades of pink or red, dotted with tiny black seeds. 

With a mild, subtly sweet taste, dragon fruit is often described as a cross between a kiwi and a pear. It is not only visually appealing but also packed with nutrients. It is a good source of vitamins, minerals, antioxidants, and fibre, making it a popular choice for adding a nutritious and exotic touch to smoothies, salads, and desserts.

Dragon fruit is gaining popularity among health-conscious individuals and those seeking exotic fruits. Thanks to its antioxidants and enzymes that help exfoliate and brighten the skin, it offers potential benefits for the skin. Although dragon fruit may not be widely available in India, its unique properties make it an intriguing option for those looking to incorporate new and beneficial ingredients into their skincare routine.

Dragon fruit nutrition

Here is the nutritional value of dragon fruit per 100 grams:

The benefits of dragon fruits

With its low calorie content, dragon fruit is a suitable option for individuals mindful of their calorie consumption. Let’s look at the various health benefits of dragon fruits.

Anti-ageing property

Dragon fruit is a skin-friendly fruit that offers numerous benefits. It contains antioxidants like vitamin C, polyphenols, flavonoids, and betacyanins, which protect the skin from damage caused by free radicals, helping to prevent signs of ageing. These antioxidants also possess anti-inflammatory attributes that can help diminish the visibility of sunburn and acne. 

Boosts immunity

With its rich vitamin C content, dragon fruit is crucial in enhancing the immune system and combating infections. Vitamin C is necessary for collagen production, which supports skin, hair, bones, and joint health. Incorporating dragon fruit into your diet can bolster your immune system and enhance overall well-being, as it offers a natural source of this essential vitamin.

Supports digestive health

Dragon fruit is a fibre-rich fruit that supports healthy digestion, promotes regular bowel movements, and helps prevent constipation, which is particularly beneficial during pregnancy. Its anti-inflammatory properties contribute to reducing gut inflammation.

The fibre content in dragon fruit also plays a role in lowering the risk of colon cancer. By incorporating dragon fruit into your diet, you can enjoy its digestive benefits and potentially reduce the risk of certain gastrointestinal conditions.

Improves gut health

Dragon fruit is rich in prebiotic fibre, which supports good bacteria in the gut. These beneficial bacteria ferment the prebiotic fibre in the large intestine, producing short-chain fatty acids (SCFAs). These SCFAs nourish the cells lining the gut and help reduce inflammation.

Furthermore, SCFAs contribute to maintaining a healthy pH level in the gut, creating an environment that promotes the growth of beneficial bacteria while impeding the growth of harmful bacteria.

Helps to control blood sugar

Dragon fruit is a diabetes-friendly superfood with a low glycemic index of 50, meaning it doesn’t cause significant spikes in blood sugar levels. It’s an excellent choice for individuals with diabetes or prediabetes. Dragon fruit’s high fibre content and antioxidants help slow down blood sugar absorption. 

Additionally, the presence of flavonoids in dragon fruit enhances insulin sensitivity, contributing to better management of blood sugar levels. Including dragon fruit in your diet can be advantageous for promoting stable blood sugar levels.

Lowers cholesterol

Dragon fruit promotes heart health through its fibre content, which helps lower cholesterol levels and reduces the risk of heart attacks and strokes. Additionally, the fruit’s high potassium content counteracts the negative impact of sodium, thereby aiding in regulating high blood pressure.

Improves eyesight

Dragon fruit boasts a high content of vitamin A, which is crucial in maintaining healthy eyesight and preventing issues like blurred vision and age-related eye conditions. Moreover, carotenoids in dragon fruit protect the eyes against damage caused by blue light. Including dragon fruit in your diet can improve your eyes’ overall health and well-being, ensuring optimal vision and safeguarding against potential eye-related issues.

Supports healthy weight management

Dragon fruit is a low-calorie fruit. Furthermore, it contains a substantial amount of dietary fiber, aiding in the gradual absorption of carbohydrates within our bodies. The fruit is abundant in water, which promotes a feeling of fullness and helps reduce calorie intake, thus helping weight management.

Reduces cancer risk

Dragon fruit is enriched with potent compounds like betacyanins and carotenoids, which have the potential to inhibit the growth and spread of cancer cells. These compounds possess anticancer properties. Additionally, the vitamin C content in dragon fruit helps stabilise free radicals, which can otherwise contribute to cancer development. 

Benefits during pregnancy

The benefits of dragon fruits include providing essential nutrients to the mother and the growing foetus during pregnancy. Its natural vitamin B, folate, and iron content help prevent birth abnormalities and support healthy development. 

The fruit’s calcium content contributes to the strengthening of the baby’s bones, while the presence of magnesium can assist women in managing menopausal symptoms. Incorporating dragon fruit into the diet can be a nutritious choice to support maternal and foetal well-being during pregnancy.

Good for bone health

Dragon fruit comprises essential nutrients like calcium and phosphorus, crucial for upholding robust and healthy bones. These minerals contribute to bone density and play a role in preventing conditions such as osteoporosis.

Good for skin health

The elevated vitamin C content in dragon fruit stimulates collagen production, a crucial factor for maintaining healthy skin. Collagen improves skin elasticity, reduces the appearance of wrinkles, and enhances skin texture. Additionally, the antioxidant properties of dragon fruit help protect the skin from damage.

Improves hair growth

Dragon fruit serves as an amazing source of antioxidants, vitamins, and minerals that contribute to the health and growth of hair. The vitamin C in dragon fruit aids in producing collagen, strengthening hair strands, and preventing breakage. The fruit’s antioxidant properties also help protect the hair follicles from oxidative stress, promoting healthy hair growth.

Recipes: How to eat dragon fruit?

Besides the various health benefits of dragon fruits, they also offer nutritional benefits and add versatility to your culinary creations. Its delicate and sweet flavour can be incorporated into various dishes and beverages. You can enjoy dragon fruit as refreshing smoothies, vibrant summer drinks, colourful salads, and delightful desserts.

Let’s look at the various ways in which dragon fruit can be added to the diet.

• Raw delight: Cut the fruit in half and scoop the flesh with a spoon. Enjoy the juicy flesh or mix it with other fruits to create a refreshing fruit salad.
• Smoothie: Blend the dragon fruit flesh with other fruits like mango, banana, or berries to make a vibrant and nutritious smoothie. Add some coconut water or milk for a creamy texture.
• Dragon fruit bowl: Cut the fruit in half and use the hollowed-out centre as a bowl. Fill it with your favourite toppings like granola, nuts, seeds, and a drizzle of honey for a satisfying and visually appealing treat.
• Dessert magic: Incorporate dragon fruit into your desserts, such as sorbets, ice creams, and cakes. It’s subtle flavour and vibrant colour can enhance the overall appeal of your sweet creations.
• Salad: Add slices of dragon fruit to your green salad to bring a pop of colour and a touch of sweetness to your dish.
• Natural food colouring: Utilise dragon fruit flesh as a natural food colouring agent in recipes like cakes, frostings, and smoothie bowls. Its bright hue will make your dishes visually stunning.
• Refreshing drink: Blend the dragon fruit flesh with water, sugar, and a squeeze of lime juice to create a refreshing drink. You can strain the mixture for a smoother texture or leave it as it is for a thicker consistency.
• Herbal tea infusion: Boil 2-3 tablespoons of dragon fruit peel in water for 10-15 minutes to make a nourishing herbal tea. The peel contains anthocyanins, powerful antioxidants that offer additional health benefits.

Side effects of eating a dragon fruit

It is generally safe to consume dragon fruit, but some individuals may experience specific dragon fruit side effects, albeit rare. Excessive consumption of dragon fruit may cause digestive issues such as bloating, diarrhoea, or abdominal discomfort due to its high fibre content. Additionally, individuals with fruit allergies may experience allergic reactions. Consuming dragon fruit in pregnancy may have side effects if you are allergic to it, so it’s essential to consult your healthcare provider before adding it to your diet.

Conclusion

Dragon fruit is a vibrant and nutritious fruit with numerous health benefits. Its rich array of vitamins, minerals, antioxidants, and fibre makes it a valuable addition to a balanced diet. From promoting digestion and heart health to boosting immunity and skin health, dragon fruit has proven beneficial for overall well-being.

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Frequently asked questions

Disclaimer 

The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.

References

• Nishikito DF, Borges AC, Laurindo LF, Otoboni AM, Direito R, Goulart RD, Nicolau CC, Fiorini AM, Sinatora RV, Barbalho SM. Anti-Inflammatory, Antioxidant, and Other Health Effects of Dragon Fruit and Potential Delivery Systems for Its Bioactive Compounds. Pharmaceutics. 2023 Jan 3;15(1):159. [Cited on 2023 July 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9861186/
• Paśko P, Galanty A, Zagrodzki P, Luksirikul P, Barasch D, Nemirovski A, Gorinstein S. Dragon fruits as a reservoir of natural polyphenolics with chemopreventive properties. Molecules. 2021 Apr 9;26(8):2158. [Cited on 2023 July 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8070077/ 
• Joshi M, Prabhakar B. Phytoconstituents and pharmaco‐therapeutic benefits of pitaya: A wonder fruit. Journal of Food Biochemistry. 2020 Jul;44(7):e13260. [Cited on 2023 July 18]. Available from: https://pubmed.ncbi.nlm.nih.gov/32378233/