Dragon fruit would possibly sound like one thing out of Harry Potter, however this fruit is for actual. It’s additionally loaded with well being perks because of all of its essential vitamins. Right here’s a deep-dive into the seven finest advantages plus recommendations on learn how to eat it 🐉.
Dragon fruit (aka pitaya or strawberry pear) is a tasty tropical fruit. It’s identified for its vibrant crimson, yellow, or pink pores and skin and candy, juicy middle. Of us dig dragon fruit as a result of it’s yummy, nutritious, and really versatile. You’ll find it contemporary or frozen in grocery shops throughout the U.S.
Dragon fruit vitamin information
Based on the United States Department of Agriculture (USDA), a 100 gram (g) serving of dragon fruit has:
- Energy: 60 kcal
- Fats: 0 g
- Carbohydrate: 12.94 g
- Sugars (complete): 7.65 g
- Dietary fiber: 2.9 g
- Protein: 1.18 g
- Calcium: 18 milligrams (mg)
- Iron: 0.74 g
- Sodium: 0 mg
- Magnesium: 40 mg
- Vitamin C: 2.5 mg
- Ldl cholesterol: 0 mg
Pitaya packs a robust well being punch. Right here’s a rundown of the seven finest advantages.
1. Offers plenty of essential vitamins
Whereas it’s low in fats and energy, dragon fruit is chock-full of nutritional vitamins, minerals, and different important vitamins. This contains:
Searching for a one-stop-shop for many goodness? Dragon fruit has you coated.
2. Promotes a wholesome intestine
Dragon fruit’s prebiotic properties might be nice for intestine well being. Studies present that consuming prebiotics on the reg can cut back your danger of diarrhea and digestive tract infections 💩.
Some research additionally recommend that prebiotics can cut back your danger of colon cancer and enhance inflammatory bowel disease (IBD) signs. However we want extra analysis to show that’s legit.
3. Delivers plenty of fiber
Dragon fruit can assist you hit your Beneficial Dietary Allowances (RDA) of fiber — which is about 25 grams of fiber a day. A 200-gram serving has virtually 6 grams (not too shabby).
Fiber is nice for digestive well being and also can assist management blood sugar levels. There’s additionally an opportunity it will possibly lower your risk of:
4. Provides fatty acids to your food plan
Based on a 2018 study, dragon fruit is a good supply of fatty acids like omega-3 fatty acids. Research suggests these acids might cut back your danger of:
- heart disease
- inflammatory situations
- age-related macular degeneration (AMD)
- sure forms of most cancers (together with breast and colorectal most cancers)
There’s additionally an opportunity that getting sufficient omega-3 fatty acids can profit your psychological well being. A 2016 review of scientific research discovered that fish oil supplements helped enhance signs of depression. However TBH, we want extra analysis.
5. Helps your immune system
Dragon fruit is a stable supply of vitamin C and carotenoids. These antioxidants can assist pump up the amount in your immune system. Dragon fruit additionally boasts betacyanins and betaxanthins. These pigments can assist fight free radicals and defend your white blood cells from infections.
However wait, there’s extra! Based on a 2018 study, the antioxidants present in dragon fruit might also assist stave off inflammatory situations like arthritis and gout.
6. Improves iron ranges
Not like most contemporary fruits, dragon fruit comprises a good quantity of iron. That’s nice information since an estimated 10 millions folks within the U.S. are iron-deficient. Iron performs a major role in oxygen transportation in your physique and likewise helps flip meals into vitality.
If left unchecked, iron deficiency can result in anemia. Listed below are some symptoms to be careful for:
Bonus: Dragon fruit’s vitamin C content material can assist you take up iron extra effectively. Woot!
7. Provides magnesium
Dragon fruit is a stable supply of magnesium, a necessary mineral. A half-cup serving offers over 10 percent of the really helpful day by day worth for adults.
Magnesium helps your bod operate on fleek in plenty of methods. This includes:
BTW, some studies present that magnesium can cut back the chance of stroke and coronary heart illness. However we want extra analysis to point out that is for actual.
Typically, dragon fruit is taken into account suitable for eating. However it is best to cease consuming it ASAP when you have allergic reaction signs. This contains:
P.S. You may additionally need to keep away from dragon fruit when you have a tough time digesting seeds.
Dragon fruit can look intimidating AF. However when you get previous the thick pores and skin, consuming it’s tremendous easy. Right here’s learn how to prep your pitaya:
- Lower the fruit in half from high to backside.
- Scoop the flesh out with a spoon.
- Use a knife to slice off any additional pores and skin.
- Get pleasure from!
FYI: You would possibly be capable of discover ready contemporary dragon fruit on the grocery retailer. You may as well verify to see in case your native outlets have it within the frozen fruit part.
Dragon fruit is a nutrient dense fruit that’s loaded with nutritional vitamins, minerals, and different important great things. It’s a tasty addition to smoothies, playa bowls, and baked goodies. Nevertheless it’s additionally 10/10 scrumptious au naturel. You’ll find it contemporary, frozen, or in powder kind in most grocery shops.
