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Amazing 6 health benefits of Dragon fruit.

What is Dragon Fruit?

Dragon fruit is a tropical fruit belonging to the climbing cacti family.1 While some refer to dragon fruit as pitaya, pitahaya and strawberry pear2, we think dragon fruit sounds a lot cooler. The fruit comes in a few different varieties, including pitaya blanca, pitaya roja, and pitaya amarilla. Obviously, the obvious differences are pitaya blanca has white flesh, pitaya roja has red flesh and pitaya amarilla has yellow skin.Also, as far as taste goes, people have compared dragon fruit to a combination of kiwi and pear. If you enjoy these fruits, you should like dragon fruit.3

While the origin of the fruit is unknown, we do know they are likely native to Central America. However, there is an ancient Chinese legend saying a dragon created dragon fruit when it blew a burst of fire containing the fruit.3 But we will leave it up to you to decide which story is true.

Today, farms growing the fruit are located primarily in Asia, Mexico, Central America, and South America.For instance, our U.S. grocer, Whole Foods, gets their dragon fruit from a farm in Hawaii.These fun little fruits have grown in popularity recently, so you can hardly read a health blog without seeing one. Some may wonder, just because they taste and look good, does it mean they are also good for you?

Nutrition Facts

Because several species of dragon fruit are grown all around the world, nutrition values can vary depending on the variety, ripeness, when and how the fruit was grown, and how it was handled after harvesting.

Dragon fruit comes in different sizes but only about 60% of the whole fruit that makes the inner flesh is edible. The edible part of a small dragon fruit (100g) can contain.

Calories: 60cal – 264cal
Fat: 0
Protein: 1.2g – 3.6g
Carbohydrates: 12.9g – 82.1g
Fiber: 1.8g – 2.9g
Sugar: 7.7g – 82.1g
Although dragon fruit is often considered a low-calorie food, more ripe fruits can be high in calories and sugar. If you’re buying the frozen variety, check the product label for the exact calorie count.

The following nutrients are found in dragon fruit in significant amounts.

The fruit also contains low levels of omega-3  and omega-6 fatty acids; their levels are much higher in the seeds, and especially in the seed oil.

It also contains some vitamin C and  carotenoids (provitamin A), but not to a significant extent.

Health Benefits Of Dragon Fruit.

High Source Of Vitamin C.

If you thought that lemons and oranges were the highest sources of vitamin C, you might need to rethink it. Dragon fruits are naturally rich in vitamin C. Vitamin C has multiple benefits, one of them being the protection of cells from free radicals and boosting immunity and another one is reducing the risk of heart diseases.

Reduces Signs Of Aging.

Laden with vitamin C and antioxidants, dragon fruits protect the fatty acids and the cell membranes from free radicals. This helps fight early signs of aging skin like loss of elasticity and wrinkles. Also, other vitamins present in dragon fruits help repair cell damage and keeps skin young and wrinkle-free!

Helps in Digestion 

The cactus family fruit has a lot of fibre present in it which helps in the elimination of constipation and IBS. It contains one gram of fibre on every 100 grams of the fresh fruit. According to research published in the journal 3 Biotech, “the functional compounds like prebiotics in the diet helps in getting rid of obesity, cancer, hypersensitivity, vascular diseases and digestive ailments.”

How to Use: To get rid of those digestive issues, you can make a dragon fruit salad for yourself. Take a dragon fruit, lettuce, olives, cucumbers, cherry tomatoes. Mix them well with olive oil and vinegar. Add a few chilli flakes and your Dragon fruit salad is ready!

Prevents Diabetes

A study published in the Journal of Pharmacognosy Research found that dragon fruit benefits insulin resistance and found that eating dragon fruit can help in reducing the risk of diabetes. The presence of fibre in dragon fruit can help in maintaining normal blood sugar levels.

 How to Use: Yogurt contains a lot of fibre, so you can take your favourite yogurt and put some slices of dragon fruit over it to reduce the risk of diabetes. Also, it will give you a sweet taste which can satiate your cravings.

Rich in Iron

Iron, present in dragon fruits, is good for boosting the hemoglobin levels in anemic individuals. [15] It also aids in the production of red blood cells (RBCs), which then helps in the proper oxygenation of vital organs.

Improves Cardiovascular Health.

Dragon fruit contains no unhealthy saturated fats.This leads to higher levels of HDL (“good” cholesterol) and lower levels of LDL (“bad” cholesterol) in the body. The chances of developing plaque in the arteries and veins are less, thereby reducing your chances of suffering from atherosclerosis, heart attacks, and strokes.


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