Dragon fruit is a sultry fruit that has grown frequently popular in recent years.
Though people truly experience it for its different look and taste, evidence implies it may contribute health benefits of dragon fruit as well.
This article needs a look at dragon fruit, including its nutrition, benefits, and how to consume it.
What Is Dragon Fruit?
Dragon fruit plants on the Hylocereus cactus, furthermore recognized as the Honolulu queen, whose flowers completely open at night.
The plant is indigenous to southern Mexico and Central America. Today, it is developed all over the world.
It operates by many names, including pitaya, pitahaya, and strawberry pear.
The two several conventional models have bright red skin with green scales that reflect a dragon hence the name.
The most generally available type has white pulp with black seeds, though a less popular type with red pulp and black seeds survives as well.
Another variety connected to yellow dragon fruit has yellow skin and white pulp with black seeds.
Dragon fruit may look exotic, but its characteristics are similar to other fruits. Its flavor has been described as an insignificantly sweet cross between a kiwi and a pear.
SUMMARY
Dragon fruit is a sultry fruit native to Mexico and Central America. Its taste is like a mixture of a kiwi and a pear.
Nutrition Facts
Dragon fruit includes small amounts of several nutrients. It’s also a satisfactory source of iron, magnesium, and fiber.
Here are the nutrition facts for a portion 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
Given the high number of fiber and magnesium, as well as the remarkably low-calorie content, dragon fruit can be deemed a highly nutrient-dense fruit.
SUMMARY
Dragon fruit is a low-calorie fruit that is important in fiber and presents a good amount of several vitamins and minerals.
Provides Several Antioxidants
Dragon fruit incorporates different types of antioxidants.
These are compounds that secure your cells from sensitive molecules called free radicals, which are related to chronic diseases and aging.
These are unusual of the main antioxidants involved in dragon fruit pulp:
Betalains: Located in the pulp of red dragon fruit, these dark red pigments have been conferred to protect “bad” LDL cholesterol from growing oxidized or damaged.
Hydroxycinnamates: This group of composites has demonstrated anticancer activity in test-tube and animal studies.
Flavonoids: This great, diverse group of antioxidants is connected to better brain health and a reduced risk of heart disease.
One research distinguished the antioxidant properties of 17 tropical fruits and berries.
While dragon fruit’s antioxidant role was not especially high, it was determined to be best at defending individual fatty acids from available radical damage.
SUMMARY
Dragon fruit includes several antioxidants that shield your cells from damage. These incorporate betalains, hydroxycinnamates, and flavonoids.
Potential Health Benefits
Animal studies suggest that dragon fruit may present various health benefits.
Several of these are possible due to their fiber and antioxidant content.
Both red and white stripes of dragon fruit have been given to reduce insulin resistance and fatty liver in obese mice.
In one research, mice on a high-fat diet who obtained an extract of the fruit gained less weight and had decreases in liver fat, insulin resistance, and inflammation, which were connected in part to beneficial changes in gut bacteria.
Dragon fruit includes a prebiotic fiber that promotes the growth of beneficial bacteria in your gut potentially promoting metabolic health.
Although this fruit may enhance certain features of metabolic syndrome a condition connected with type 2 diabetes, not all outcomes may be favorable.
In a study in mice on a high-fat, high-carb diet, the organization that received dragon fruit juice had more normal blood sugar responses and decreases in some liver enzyme markers, while different liver enzyme markers significantly increased.
In another research, rats with diabetes treated with an infusion from the fruit had a 35% decrease in malondialdehyde, a marker of free-radical damage. They likewise had less arterial stiffness, connected to the control group.
Study results on the importance of dragon fruit on type 2 diabetes in people are variable, and more investigation is required to confirm these beneficial effects.
SUMMARY
Animal studies recommend that dragon fruit may increase insulin resistance, liver fat, and heart health. However, the consequences of human studies are inconsistent.
Adverse Effects
Overall, dragon fruit seems to be safe. However, people may produce an allergic reaction in some exceptional cases.
In two cases, women with no account of food allergies developed anaphylactic reactions after eating a fruit mixture that included dragon fruit. Testing proved that they had antibodies next dragon fruit in their blood.
These are the only two related allergic reactions at this point, but other people may be allergic to this fruit externally identifying it.
SUMMARY
To date, there exist sustained two recorded examples of a severe allergic acknowledgment to dragon fruit.
How to Eat It
Though it may seem intimidating, dragon fruit is really easy to eat.
Here’s how to eat dragon fruit:
- Choose a ripe fruit with bright red, uniformly colored skin that yields slightly when squeezed.
- Utilize a sharp knife and cut straight into the fruit, slicing it in half.
- You can practice a spoon to eat the fruit out of the skin or peel the skin off and slice the pulp into little pieces.
Ideas for serving dragon fruit:
- Just slice this up and eat this as does.
- Chop it into tiny pieces and top with Greek yogurt and cut nuts.
- Add it to a salad.
SUMMARY
Dragon fruit is simple to prepare and can be experienced on its own or paired with other foods in healthy recipes.
The Bottom Line
Dragon fruit is a low-calorie fruit that holds less sugar and less carbs than usual other tropic fruits.
It may offer any health benefits, but human studies are required to verify this.
Overall, dragon fruit is different, incredibly tasty, and can append variety to your diet.
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