Dragon Fruit Benefits
are known for their antioxidant properties, which can help you slow down aging and prevent disease. They are also beneficial because they are naturally low in calories, contain dietary fiber, and aid to reduce weight.
In addition, these fruits have antibacterial effects against the Helicobacter Pylori bacteria which is found in stomach ulcers and enhances fat burning in your body.
Dragon fruit benefits are numerous, but what exactly is dragon fruit? Where does this delicious-looking exotic fruit come from? This article will answer these questions and more.
Unlike most other fruits, the dragon fruit or also known as pitaya has a light flesh that contains small black seeds that are edible. The flesh is white to light or dark magenta in color. The fruit, which has small thorns on the skin, looks like a pink cactus apple (Hylocereus undatus), but it is much longer and fleshier than that fruit.
Best time to eat dragon fruit:
According to the researchers, the white type of dragon fruit is more effective in helping with weight loss. It has also been claimed that this fruit reduces cholesterol levels and blood pressure. Dragon fruit can boost immunity against diseases, improve eyesight, prevents osteoporosis, fight cancer cells and reduce depression by providing heaps of nutrients needed for brain health.
The results showed a 25% reduction in LDL cholesterol and a 12 mg/dL decrease in triglyceride levels. The research was conducted on 16 healthy participants who were divided into two groups: the first one ate 1.5 oz (42 g) of white dragon fruit daily, while the other group ate 42 grams of dried plums or prunes for two months.
“White dragon fruit contains more water and fewer calories than red or purple varieties. It is rich in dietary fiber, minerals, and vitamins, including potassium, magnesium, calcium, zinc, and Vitamins A & C. Because of its low glycemic index (GI) rating it is safe for most diabetics, and it has been shown to lower cholesterol, protect against cancer and promote weight loss”.
Dragon fruit is a good source of minerals such as iron, magnesium, and potassium. It also contains small amounts of calcium and phosphorus.
The dragon fruit plant belongs to the cactus family and can reach a height of 10 meters (33 feet). The plant bears red-skinned fruits that look like pears or kiwi fruits. Depending on the variety, the inside of the fruit can be red, pink, white, or yellow. As a matter of fact, it is one of the most colorful and beautiful fruits you may ever see!
The content of beneficial nutrients in 100 grams (3.5 ounces) of fresh dragon fruit flesh is as follows:
• 45% water
• 14.4 g of protein
• 0.7 g of fat
• 7.7 g of carbohydrates, including 2.5 g of fiber
• 488 mg potassium (19% RDA)
• 136 mg magnesium (36% RDA)
• 30% Vitamin C
• 21% iron
• 14% Vitamin B-6
• 7% copper
• 6% manganese
• 5% Pantothenic Acid (Vitamin B-5)
Dragon fruit is low in calories yet provides an abundance of minerals necessary for good health. Just 100 grams of fresh dragon fruit flesh contains only 60 calories but provides 90% of the daily recommended value for Vitamin C. It is also a good source of dietary fiber.
The wonderful benefits of dragon fruit are due to its composition which includes both soluble and insoluble fibers that have great importance in maintaining intestinal health. Soluble fibers help reduce LDL cholesterol levels, maintain blood sugar levels within the normal range and help with weight loss. The insoluble fibers absorb water and help prevent constipation by making the stool softer and easier to pass.
Dragon fruit for cholesterol dragon fruit weight loss:
• Stabilizes blood sugar levels
• Reduces LDL cholesterol levels
• Maintains blood pressure at normal levels
• Is rich in soluble and insoluble fibers
• Keeps intestinal flora healthy
• Contains few calories yet provides a good amount of vital nutrients
According to recent research, dragon fruit boosts immunity against diseases and prevents cancer due to its antioxidant properties. It also promotes weight loss and reduces appetite thanks to the high content of fiber it contains.
It is believed that the fruit provides an excellent combination of phytonutrients, including lycopene, beta-carotene, and zeaxanthin. Dragon fruit also contains the highly beneficial amino acid L-arginine which plays a crucial role in the formation of nitric oxide (NO). This substance has numerous health benefits, among which are improved blood circulation, lower blood pressure, and healthier digestion.
• Lowers LDL cholesterol levels
• Helps prevent constipation by keeping intestinal flora healthy
• Supports immunity against diseases thanks to its antioxidant properties
• Reduces appetite thanks to its high content of fibers
• Contains amino acid L-arginine that helps promote weight loss
• Contains phytonutrients like lycopene and beta-carotene, which reduce the risk of cancer and cardiovascular disease
• Is a good source of minerals such as iron, magnesium, and potassium
• Provides an excellent combination of vitamins including Vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), and C
• Contains little amounts of calcium, phosphorus, manganese, copper, and zinc
Furthermore, dragon fruit is a very good source of vitamins A and C which have powerful antioxidant properties. They help protect the body against harmful free radicals that can damage cells, tissues, and DNA. Vitamin A is needed for proper eye health. Vitamin C supports the immune system by fighting infections and viruses.
Dragon fruit side effects:
The great number of benefits provided by dragon fruit has made it very popular among people who wish to stay healthy or maintain good health. Many consider it as one of the most nutritious and beneficial foods for human health. However, it may have some side effects that you should consider before eating it.
May lead to dental erosion:
Like all fruits with a high content of acid, dragon fruit may have a negative impact on the enamel of teeth. The consumption of this fruit in large amounts or over a long period may result in dental erosion if not combined with good oral hygiene and regular visits to the dentist.
Contains a small number of oxalates:
Oxalates are naturally occurring substances found in some foods, such as spinach and almonds. Although the content of oxalic acids is not high enough to cause health problems, those who suffer from kidney disorders, such as calcium oxalate stones, should avoid consuming this fruit or at least consult a doctor first.
Dragon fruit vitamins:
Has bitter skin and may cause allergies:
Dragon fruit contains certain allergens that can be hazardous to people with hypersensitivity. Depending on the sensitivity of one’s immune system, eating this fruit regularly can lead to itching or swelling of the mouth or throat.
May interfere with the absorption of some medications:
For people who are taking certain medications on a regular basis, it may be wise to consult with a doctor before eating dragon fruit. Since this fruit has the ability to interfere with the absorption of some medicines, combining it with prescription drugs or supplements can decrease its effectiveness.
Contains tyramine:
This substance, also known as L-tyrosine, is found in many foods including certain fruits. It boosts mood, increases libido, and maintains focus. However, it should be consumed in moderation because large amounts of tyramine can cause migraines, high blood pressure, nausea, vomiting, diarrhea, or other similar symptoms.
Calories in dragon fruit:
100 grams of dragon fruit contains just 30 calories, making it one of the lowest-calorie fruits in existence. This is very good news for people who want to lose weight and keep healthy in general.
However, it should be noted that this fruit has high sugar content. Compared to other low-calorie fruits such as apples, oranges, and blackberries that contain about 19 to 23 grams of sugar per 100 grams, dragon fruit is more sugary. Add this to the fact that it has a relatively small size, and you can see why a lot of people eat this tasty fruit in large quantities.
More than just being low in calories, dragon fruit is also low in sodium and rich in many important nutrients. It contains a wide variety of vitamins and minerals that are needed to maintain a healthy body. However, because this fruit has a high sugar content it should be eaten in moderation or combined with fiber-rich food such as oatmeal.
cholesterol dragon fruit:
Since this fruit is plant-based, it doesn’t contain any cholesterol. This means that eating it will not increase the level of LDL (low-density lipoprotein) or triglycerides in your blood [6]. Choosing foods without cholesterol is helpful to people with heart conditions, as well as those who want to prevent coronary heart diseases.
Contains vitamin C:
Dragon fruit is a rich source of vitamin C, containing almost 110% of the daily value per 100 grams. Vitamin C helps strengthen the immune system and slow down the aging process by increasing collagen production in the body. In addition, it directly contributes to healthier skin, teeth, bones, and gums.
Contains vitamin K:
This fruit also contains around 30% of the daily value for vitamin K per 100 grams. Vitamin K is responsible for blood coagulation and proper bone formation in children. It can also be used to treat certain conditions involving bleeding or bruising.
Contains B-complex vitamins:
In addition to vitamin C and K, dragon fruit also contains other B-complex vitamins such as niacin, riboflavin, thiamin, pyridoxine, and folic acid. These can be found in low concentrations though.
Has a decent amount of fiber:
Dragon fruit contains around three grams of fiber, or 10% of the daily value, per 100 grams. Fiber is an important dietary component that helps improve digestion. It also helps lower cholesterol levels by removing excess bile acids from the body. This in turn increases glucose metabolism and prevents diabetes.