Health Benefits of Dragon Fruit

Dragon fruit is a tropical fruit that has become increasingly popular in recent years.

Though people primarily enjoy it for its unique look and taste, evidence suggests it may provide health benefits as well.

Dragon fruit grows on the Hylocereus cactus, also known as the Honolulu queen, whose flowers only open at night.

The two most common types have bright red skin with green scales that resemble a dragon — hence the name.

The most widely available variety has white pulp with black seeds, though a less common type with red pulp and black seeds exists as well.

Nutrition Facts:

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Dragon fruit contains small amounts of several nutrients. It’s also a decent source of iron, magnesium, and fiber.

Here are the nutrition facts for a serving of 3.5 ounces, or 100 grams

Calories: 60

Protein: 1.2 grams

Fat: 0 grams

Carbs: 13 grams

Fiber: 3 grams

Vitamin C: 3% of the RDI

Iron: 4% of the RDI

Magnesium: 10% of the RDI

How to Eat It:

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Though it may look intimidating, dragon fruit is very easy to eat.

Select a ripe fruit with bright red, evenly colored skin that gives slightly when squeezed.

Use a sharp knife and cut straight through the fruit, slicing it in half.

You can use a spoon to eat the fruit out of the skin or peel the skin off and slice the pulp into small pieces.

Ideas for serving dragon fruit:

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Simply slice it up and eat it as is.

Chop it into small pieces and top with Greek yogurt and chopped nuts.

Include it in a salad.

Provides Several Antioxidants:

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Dragon fruit contains several types of antioxidants.

These are compounds that protect your cells from unstable molecules called free radicals, which are linked to chronic diseases and aging

These are some of the main antioxidants contained in dragon fruit pulp

Betalains: Found in the pulp of red dragon fruit, these deep red pigments have been shown to protect “bad” LDL cholesterol from becoming oxidized or damaged.

Hydroxycinnamates: This group of compounds has demonstrated anticancer activity in test-tube and animal studies.

Flavonoids: This large, diverse group of antioxidants is linked to better brain health and a reduced risk of heart disease.

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