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Dragon Fruit Health Benefits

Unlock the Secret Health Benefits of Dragon Fruit and Its Exotic Flavor 

Dragon fruit—also called pitaya, pitahaya, or strawberry pear—is an oval-shaped tropical fruit. It grows on vining cactus plants of the Hylocereus or Selenicereus genus.1 

Dragon fruit grows to the size of a baseball. It is covered with pointy green shoots resembling a dragon's spikes. While you can't consume the skin of a dragon fruit, its juicy flesh is tasty. Dragon fruit provides many nutrients with few calories. It can be eaten raw or cooked in many ways.

7 Benefits of Eating Dragon Fruit

1. Boosts Your Immune System

Dragon fruit is rich in vitamin C, flavonoids, and antioxidants. It can also contain vitamin B and minerals like calcium and phosphorus. Together, these nutrients can support the development of a strong immune system by regenerating and increasing your white blood cells, which defend your body against bacteria, viruses, and free radicals (chemicals that can potentially damage cells).2 

2. Improves Cardiovascular Health

Dragon fruit seeds contain antioxidants that provide your body with omega-3 and omega-9 fatty acids that may help improve cardiovascular health and reduce your risk of stroke and heart attack. Its benefits may also reduce total cholesterol, including low-density lipoprotein ( LDL) cholesterol (“bad” cholesterol).33. Helps Digestion

Dragon fruit is rich in dietary fiber made up of oligosaccharides. While not digested in your stomach, they act as prebiotics, promoting the growth of healthy bacteria like bifidobacteria and lactobacilli. They assist in the digestive process.3 

4. Lowers Blood Sugar in Type 2 Diabetes

The fiber in dragon fruit helps people with type 2 diabetes feel fuller longer, lose weight, and normalize blood sugar levels. Research indicates that some people with type 2 diabetes who are not dependent on insulin may be able to decrease blood sugar levels by at least 19% when dragon fruit is consumed daily.4 

5. Aids in Reducing Cancerous Cells

Red dragon contains lycopene, a strong antioxidant that can help reduce cancerous cells in the body. Evidence shows that extract from red dragon fruit may help prevent and treat breast cancer.5 

6. Reduces Inflammation

The anti-inflammatory properties of dragon fruit may help with pain and swelling. This may help reduce chronic pain, inflammation, and tenderness from rheumatoid arthritis.6 

7. Supports Skin Health

The vitamin C and antioxidants in dragon fruit may help treat acne and slow the progression of premature aging of the skin. These nutrients may also help repair cell damage and help you achieve a more youthful appearance.2 

Dragon fruit taste and texture can vary among species and their many varieties. Generally, dragon fruit taste is described as a lightly sweet combination of a kiwi and a pear, with a slight taste of a barely ripe watermelon. Some varieties may be slightly sour.7 

The texture of a dragon fruit is comparable to a ripe pear or kiwi. It can be a little grainy and somewhat crunchy with a slightly watery quality. All dragon fruit have red, pink, or white fruit with black seeds, similar to tiny kiwi seeds.7 

Flavor can vary with the color of the flesh, as follows:8 

• White dragon fruit typically has a mild taste.
• Darker, redder dragon fruit flesh tends to be juicier and sweeter. 

While most varieties of dragon fruit are tasty, those that are underripe can taste bland. Most varieties are picked before they ripen to prevent spoilage during transportation, making them more susceptible to being underripe at purchase.7

Types of Dragon Fruit

Dragon Fruit Nutrition Breakdown

Dragon fruit is nutritious. It is rich in vitamins, minerals, dietary fibers, complex carbohydrates, and antioxidants while low in dragon fruit calories.10 

According to the U.S. Department of Agriculture (USDA), the nutrition profile of a 100 gram (g) portion (approximately 3.5 ounces) of dragon fruit delivers the following:12 

• Calories: 60
• Protein: 1.18 g
• Total lipid (fat): 0 g
• Carbohydrates: 12.9 g
• Total dietary fiber: 2.9 g
• Sugars: 7.65 g
• Calcium: 18 milligrams (mg)
• Iron: 0.74 mg
• Magnesium: 40 mg
• Sodium: 0 mg
• Vitamin C: 2.5 mg
• Thiamin (B1): 0 mg
• Riboflavin (B2): 0.1 mg
• Niacin (B3): 0.353 mg
• Vitamin A: 59 international units (IU)
• Total saturated fatty acids: 0 g
• Cholesterol: 0 g

Slicing, Storing, and Preparing

Slicing, storing, and preparing dragon fruit does not involve special procedures. Dragon fruit is commonly consumed raw. 

To slice dragon fruit, cut it in half and slice each section. You can leave the skin on and eat each piece as you would a slice of watermelon with the rind attached. Since the flesh is usually soft and juicy, cutting it in half and eating it out of the skin is the easiest way to consume it.9 

You can also cut off the rind from each side. Or, you can scoop the flesh with a spoon and slice it into bite-size pieces. 

Dragon fruit does not continue ripening once it is picked. Most dragon fruit can last up to four weeks when stored in containers in the refrigerator. The fruit will last four to five days at room temperature.8 

Dragon fruit can be eaten raw in the following ways: 

• Cut in slices or shapes
• Put in fruit salads
• Ingredient in smoothies and other drinks like margaritas 

Dragon fruit can also be consumed in the following prepared foods:9 

• Energy and fruit bars
• Ice cream
• Jelly
• Marmalade and preserves
• Juice
• Pastries
• Pulp
• Yogurt
• Frozen puree
• Frozen fruit cubes

 Where to Find Dragon Fruit

You can find dragon fruit in markets worldwide, primarily in tropical and subtropical regions. The primary season for dragon fruit is June through September. However, some varieties thrive during the winter months of November through February.1 

Dragon fruit is native to and grown in Mexico, Central America, and South America. Countries producing the most dragon fruit in these regions are Nicaragua and Ecuador.8 

Dragon fruit is also grown in Asia, and Vietnam is the region's top producer. It is also grown in other Asian countries, including Malaysia, the Philippines, Sri Lanka, Taiwan, and Thailand, to grow dragon fruit. Other countries that produce dragon fruit include Israel and Australia.8 

In the United States, dragon fruit is imported primarily from Southeast Asia. Domestic dragon fruit is only grown commercially in California, Florida, and Hawaii.11 As dragon fruit has grown in popularity, you can often find it in local grocery stores' produce departments or frozen food sections. 

Allergy Symptoms and Side Effects

While eating dragon fruit seems safe for most people, there have been rare reports of allergic reactions. Allergy symptoms are typical of other types of food allergies and can include the following:1314 

• Swelling of the tongue
• Hives
• Vomiting and/or stomach cramps
• Shortness of breath
• Wheezing
• Repetitive cough
• Shock or circulatory collapse
• Trouble swallowing or tight throat
• Weak pulse
  
  
• Dizziness or feeling faint
• Pale or blue skin color
• Anaphylaxis (a severe and potentially life-threatening reaction that can send your body into shock and impair breathing) 

While dragon fruit is generally safe to eat daily, overconsumption can cause potential problems:15 

• Gastrointestinal problems due to consuming too much dietary fiber: bloating, gas, diarrhea, and constipation
• Overconsumption of antioxidants resulting in cell damage
• Interference with blood sugar levels and the function of the diabetes drug metformin because of the impact of dragon fruit on blood sugar
• Increased risk of gestational diabetes
• Increased risk of low blood pressure
• Weight gain when consumed in place of other healthy foods

Dragon fruit, also called pitaya, pitahaya, or strawberry pear, is a sweet and crunchy tropical fruit. It is an oval baseball-sized fruit that grows on vining cactus plants. 

There are many versions of dragon fruit. The flesh ranges from white to red, while the skin is often pink, red, or yellow. All types of dragon fruit have tiny, edible black seeds on the flesh.

A dragon fruit provides many health benefits and is rarely linked to allergies. However, when too much is consumed, some people may have adverse effects.

Reference: Verywell Health:Anna Giorgi