Dragon fruit can be considered as a superfood, being low in calories but high in fibre, antioxidants, phytonutrients, vitamins and minerals, and containing healthy fatty acids and probiotics. Antioxidants are essential to protect cells from free radical damage, which cause chronic disease and ageing. Some of the major antioxidants found in dragon fruit are betacyanins, betaxanthins, hydroxycinnamates and flavonoids.
A phytochemical named captin, which is often used in heart medication, is present in dragon fruit as well. Lycopene, responsible for the fruit’s red colour, is known to lower the risk of developing prostate cancer.
Dragon fruit contains a significant amount of carotene, which can improve eyesight, vitamin C to boost the immune system (10 percent of the daily recommended value), B vitamins to aid carbohydrate metabolism, calcium to develop strong bones and teeth, iron for forming healthy red blood cells, and phosphorus to promote tissue and cell growth.
The tiny seeds present in the fruit are an excellent source of omega-3 and omega-9 fatty acids, which are known to lower the risk of cardiovascular disorders. The natural oils extracted from the seeds can serve as a mild laxative as well.
According to a study in the Electronic Journal of Biotechnology in 2014, dragon fruit nourishes gut bacteria which can have a probiotic effect on the body. A specific type of carbohydrate, called oligosaccharide, present in dragon fruit can also stimulate the growth of healthy bacteria in the stomach and intestines. Probiotics are excellent for improving digestion and immunity and for lowering intestinal infections.
Dragon Fruit is an excellent source of fiber. The daily recommendation for adults is at least 25 grams and dragon fruit packs 7 grams in a single 1-cup serving.
Peel and cut it into sections when you’re ready to eat it. Much like avocado, you eat the flesh an discard the skin. You could also cut it in half and scoop out the flesh with a spoon or melon baller. Dragon fruit is best eaten raw, but you can throw it on the grill like some other fruits. Enjoy it on its own or add it to:
- Cocktails
- Desserts
- Fish, especially cod, tuna and mahimahi
- Salad
- Smoothies
Epidemiological studies have shown that when consumed in adequate amounts on a regular basis, the various micronutrients and phytochemicals contained in fruit and vegetables can probably lower the risk of obesity and ward off many oxidative stress-related chronic diseases, including cardiovascular diseases, certain cancers, type 2 diabetes, chronic respiratory diseases, age-related cognitive decline or dementia, age-related eye diseases as well as rheumatoid arthritis. (PNFPKLM/NOIII/RNPC)
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