Dragon Fruit: Nutritional Value And Health Benefits
Published on: 09-Nov-2022
10 min read
Updated on : 02-Nov-2023
Dragon Fruit: Nutritional Value And Health Benefits
This fruit got its name because it resembles a dragon. You can cut it in half and use a spoon to consume the inside layer. You can also make a delicious dragon fruit smoothie.
Let us start with knowing what dragon fruit is.
Table Of Contents
1. What Is Dragon Fruit In Tamil?
2. Nutritional Value Of Dragon Fruit
3. Health Benefits Of Dragon Fruit
4. Recipes With Dragon Fruit
5. Dietitian’s Recommendation
6. The Final Say
What Is Dragon Fruit In Tamil?
Dragon fruit, also known as Pitaya in Hindi and Tirakan Palam in Tamil.
It is a tropical fruit with a distinct appearance, crunchy texture, and sweet flavour. A fire-breathing dragon inspires its appearance. Its high antioxidant content is important in lowering your risk of cancer and diabetes.
Dragon fruit tastes like a cross between pear and kiwi because of its white pulp and tiny black seeds. This fruit may appear to be an oreo smoothie the first time you cut it open. However, this tropical fruit has numerous health benefits, so you should incorporate it into your daily diet.
Nutritional Value Of Dragon Fruit
Dragon fruit has antioxidant properties. It is high in fibre, as well as minerals and vitamins that are good for our health. In this section, we have outlined the nutritional value of dragon fruit using tables to help you understand its health benefits.
A 100 g serving of dragon fruit contains the following nutrients:
- Calories- 60 kcal
- Protein- 2g
- Carbohydrates- 9g
- Fat- 2g
- Fibre-1.5 g
Health Benefits Of Dragon Fruit
An intriguing fact about this fruit is that the Chinese believe a dragon's fire created it during a battle. So let us look at how dragon fruit can benefit us.
1. Lowers The Risk Of Diabetes
This fruit contains a lot of fibre, which helps people with diabetes maintain their blood sugar levels and avoid spikes. Regular consumption of this fruit can help people with diabetes balance their blood sugar levels and avoid further medical complications.
2. Lowers The Risk Of Cancer
This fruit has anti-cancerous food properties that can lower the risk of colon cancer. Moreover, it is high in vitamin C, which helps to boost the immune system. Vitamin C is an antioxidant that prevents chronic diseases such as diabetes, Alzheimer's, Parkinsons', and cancer.
3. Aids In Immune Boosting
This fruit is high in vitamin C, which boosts immunity and keeps you healthy. More vitamin C means that your body can fight potentially fatal infections. You must consume 1 cup (200g) of this fruit daily and stay healthy.
4. Beneficial For Digestion
This fruit is high in oligosaccharides (a carbohydrate), promoting beneficial bacteria such as flora and aiding digestion. Moreover, it is high in fibre, which helps with digestive health and lowers the risk of cancer and cardiovascular disease.
5. Good For Heart
Dragon fruit contains betalains which create a red colour inside the fruit, which also lowers bad cholesterol (LDL cholesterol). In addition, the fruit's tiny dark black seeds are high in omega-3 and omega-9 fatty acids, which are good for the heart and lower the risk of cardiovascular disease.
6. Prevents Skin Ageing
Pollution, stress, and other factors such as poor sleep routines and diet can all contribute to faster ageing. It is, however, high in antioxidants, which can help treat sunburn, dry skin, and acne. Great food for healthy skin; Its vitamin C content can help to brighten the skin. For glowing skin, make dragon fruit juice and consume it once a day.
7. Good For Hair
Do you want thick, black, and shiny hair? Try a teaspoon of dragon fruit powder with a glass of milk once a day. This fruit extract powder's high nutrient content reduces hair damage caused by artificial hair colouring and improves hair texture, leaving it soft and shiny. All you have to do is consume this once daily, and you will notice a difference.
8. Strong Bones
Good bone health can help with many things, including avoiding injuries and joint pain. This superfruit contains 18% magnesium and helps to build stronger bones and maintain good bone health. You only need to consume one glass of dragon fruit smoothie per day.
9. Good For Eyes
This fruit contains beta-carotene (the pigment responsible for the fruit's colour), which helps to prevent eye problems such as cataracts and macular degeneration. One cup (220 grams) of dragon fruit daily would be beneficial.
10. Good During Pregnancy
This fruit is high in vitamin B, folate, and iron, making it an excellent choice for pregnant women. B vitamins and folate help prevent birth defects and increase energy levels during pregnancy.
Its calcium content is responsible for foetal bone development. Its magnesium content aids in treating postmenopausal complications in women and is considered a healthy diet during pregnancy.
Recipes With Dragon Fruit
The dragon fruit is best for your immune system and is naturally fat-free; it is the best one can incorporate into their healthy diet plan. Scroll down to find delicious and healthy dragon fruit recipes by ToneOp.
1. Dragon Fruit Shake
To welcome a healthy lifestyle, making yourself a dragon fruit shake every breakfast can be the right choice.
- Banana- 1 cut into small pieces
- Dragon fruit- 1 full
- Milk- 1 glass (250ml)
- Water- 4 ½ glass
- Stevia- As per taste
- Cashews (Optional)- 1 handful
1. Put the sliced banana and dragon fruit into the blender.
2. Pour a glass of milk into a blender and add stevia. Blend till it turns smooth. (If it appears thick, add water or more milk).
3. Pour it into a glass and add crushed cashew to give it the final touches.
2. Dragon Fruit Salad
A dragonfruit bowl reduces the risks of heart disease and type II diabetes and manages weight to a great extent. On the contrary, the dragon fruit bowl can consist of other healthy fruits such as strawberries, watermelons, bananas, pineapple and black grapes.
- Dragon fruits- 2 neatly sliced
- Watermelon- ½ sliced into small pieces
- Banana- 1 cut into small pieces
- Black grapes- 1 cup
1. Add sliced dragonfruit, bananas, watermelon and grapes to a bowl.
2. Sprinkle pepper mix and some salt (optional).
3. You could add a scoop of ice cream to give you a rich taste.
Dragon fruit is a nutritional powerhouse with numerous health-promoting properties. Furthermore, it is low in calories, cholesterol-free, and antioxidants. As it is widely available in the Indian market, make the most of it by incorporating it into your diet. It can be used in several ways in various recipes.
- Dietitian Lavina Chauhan
The Final Say
Dragon fruit is a unique exotic fruit with numerous health benefits. Superfood dragon fruit can improve your overall health and well-being by treating cancer, improving cardiovascular health, boosting immunity, assisting digestion, and more. The best part is that you can eat dragon fruit - raw, in smoothies, salad dressing, or any other way you like.
1. Can I eat dragon fruit every day?
Yes! Dragon fruit can be eaten daily as it contains vitamins and minerals. However, do not go overboard as it is high in fibre. Introducing high fibre suddenly into your diet can cause flatulence, bloating, and diarrhoea.
2. Is the dragon fruit peel good for you?
The peel of dragon fruit has some nutraceutical properties as it is reported to contain pectin, betanin, and other phytochemicals. However, it is not edible unless commercially processed.
3. Is dragon fruit full of sugar?
“As with most fruits, dragon fruit does contain natural sugars,” but there is nothing to worry about. One serving provides about eight grams of sugar, less than many other tropical fruits.
4. Does dragon fruit make you sleepy?
“Dragon fruit contains more magnesium than most fruits, which can help to support health". Low magnesium levels may increase insomnia, so adding dragon fruit to the diet may help improve sleep.
5. What is the best time to eat dragon fruit?
Morning is the best time to eat fruits as the digestive system breaks down the sugar present in fruit quickly and provides our body with all the nutrients.
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