The dragon fruit, otherwise referred to as pitaya or pitahaya is one of the most vibrant and nutrient-dense fruits that can be found today. Dragon fruits have become a subject of interest among researchers, chefs, and health food enthusiasts around the world due to its distinctive flavor, speckled flesh, and deep pink or yellow hue. 

Aside from its unique look, however, dragon fruit has several health benefits, an interesting botanical history, and is now being more broadly cultivated and consumed across the world. MEDIAHEALTHGROUP in this post investigates every aspect of dragon fruit, including its health benefits and best way to consume it. 

Dragon fruit is the fruit consumed by many cactus species, principally Hylocereus undatus (white-fleshed pitaya), Hylocereus costaricensis (red-fleshed pitaya), and Selenicereus megalanthus (yellow pitaya). The vine, a hemiepiphyte which develops in soil or rooted on trees, originated in the tropical areas of Mexico and Central America. Similar to grapevines, its vine-like, climbing stems are supported on trellises or posts to maximize fruit production.

Dragon fruits have been cultivated from their natural range to Asia, Australia, Israel, and the US, particularly in regions of warm, frost-free temperatures. The use of warm, frost-free temperatures for cultivation describes the conditions under which the plant flowers in waves during summer, with each flower opening for one night. Bats, moths, or hands (where commercially grown) are commonly used to pollinate the plant. 25 to 45 days after flowering, fruits are ready to be harvested because they develop so quickly. To have optimal productivity and fruit quality, the vines should be properly pruned and trained.

Dragon fruit is renowned for being so beautiful with its stunning appearance. The fruit is pear- or oval-shaped and has leathery skin, often being yellow or bright pink and covered in scale-like protrusions. It has tiny, tasty black seeds scattered on the flesh that are sometimes white, red, or dark magenta. The flesh is pear- or kiwi-like in texture and has a mildly sweet taste.

Dragon fruit is low in calories as a serving of 100 grams has just about 60 calories. Dragon fruits are nutritious but low in calories:

• Vitamin C: It’s a good antioxidant and immunity factor.
• Potassium and Magnesium: They are responsible for healthy nerves, muscles, and heart.
• Iron and Folate: They are necessary for maintaining healthy blood and energy.
• Dietary fiber: Encourages satiety and digestive health.
• Antioxidants: Vitamin C, betalains, carotenoids, and flavonoids are a few of the antioxidants that combat oxidative stress.

Nutrient (per 100g): Calories

• Amount: ~60

Nutrient (per 100g): Fiber

• Amount: 2-3g

The Nutrient (per 100g): Vitamin C

• Amount: 3-6mg

Nutrient (per 100g): Magnesium

• Amount: 10-14mg

Nutrient (per 100g): Potassium

• Amount: 200-300mg

The Nutrient (per 100g): Iron

• Amount: 0.3-0.7mg

• Antioxidants like vitamin C, betalains, and carotenoids are present in dragon fruit in large amounts. By lowering inflammation and possibly reducing the risk of chronic diseases like cancer, diabetes, and heart disease, these substances help neutralize free radicals.

• The fruit’s high fiber content maintains healthy gut microbiota, promotes smooth bowel movements, and averts constipation. Prebiotics are fiber present in dragon fruit that keeps the good gut flora, including bifidobacteria and lactobacilli, for efficient digestion and protection against disease-causing pathogens.

• With the stimulation of white blood cell formation and suppression of inflammation, vitamin C and other antioxidants found in dragon fruits boost immunity. Regular intake may ward off simple illnesses.

• Dragon fruit fiber, potassium, and magnesium help maintain blood pressure as well as cholesterol levels. Intake of dragon fruits has been discovered, according to studies, to improve cardiovascular health by lowering triglycerides and LDL (bad) cholesterol but raising HDL (good) cholesterol.

• While most studies are preliminary or animal studies, there is some evidence that dragon fruit increases sensitivity to insulin and lowers blood sugar levels. Dragon fruit is a great food for diabetics or those at risk of developing the disease because its fiber makes sugar absorption slower.

• Dragon fruit, being high in fiber and low in calories, will make you feel full longer, which will keep you on the right path to your weight management goals.

• Dragon fruits are loaded with vitamin C, which is required for collagen production and maintaining healthy and youthful skin. The mineral composition of the fruit, which includes calcium and magnesium, promotes the development of muscles and bone density.

Dragon fruit is a highly versatile ingredient because of its dramatic appearance and sweet, pleasing flavor:

• Fresh: Chopped and consumed on its own or pureed into smoothie bowls and fruit salads.
• Drinks: Incorporated into juices, cocktails, or smoothies.
• Desserts: Added to ice creams, pastries, and sorbet.
• Savory Dishes: Provides color and texture to salsas and salads.
• Processed Foods: Incorporated as an infrequent natural food coloring or processed into jams or jellies.

Moreover, the flowers are safe to eat and can be made into tea or stir-fried as a vegetable.

Select dragon fruit with a vibrant color that is slightly soft when pressed lightly. Reject those with dehydrated, wilted tips or numerous spots. Dragon fruit should be refrigerated for two weeks after it has attained its ripe phase.

The demand for dragon fruit has grown over the past few years, especially for health-conscious consumers and non-conventional markets. Farmers in the Americas, Asia, and other regions have been successful with it because of its exotic looks, nutritional value, and climate tolerance. Cuttings are typically adopted to plant on commercial farms, and under proper care, plants can begin fruiting within four years.

Even though dragon fruit is generally healthy for the majority of individuals, its excessive fiber content will lead to discomfort in the stomach if eaten in excess, particularly by individuals accustomed to low-fiber diets. Even though it may be an excellent addition to a well-balanced diet, there is little scientific evidence that it may be employed to treat diseases such as diabetes or high cholesterol.

Dragon fruit is a health powerhouse with a wealth of health benefits, so it’s much more than an attractive sight in the fruit bowl. Dragon fruit is a tasty way of adding diversity, color, and nutrition to your eating plan, from digestion and immunity right through to heart health and radiant skin. The superfruit reputation of dragon fruit with a worldwide following is only likely to increase as research and production develop.

Dragon fruit is proof that some of the most unusual things found in nature can also be among the healthiest, whether you eat it fresh, blended, or even in some innovative meal.

“Numerous studies on the nutritional and antioxidant properties of dragon fruit can be found on PubMed Central, a reliable resource for scientific research supported by the National Institutes of Health.”

• Dragon fruit contains fiber that has the potential to control blood sugar levels by delaying sugar intake. Although there is insufficient tangible scientific information to support its efficacy in the treatment of diabetes, preliminary studies indicate it helps lower blood sugar in prediabetic individuals. Those who are on blood sugar medications should keep their levels in check if they eat dragon fruit. 

• Generally, dragon fruit is safe to consume. Allergic reactions are uncommon in some people. If you’re not used to eating a lot of fiber, eating a large quantity of it will make you have stomach discomfort. Lots of water and slowly adding fiber in increasing quantities are advisable.

• To consume dragon fruit, cut it in half and scoop out the flesh with a spoon. It can be consumed raw, put into smoothies, added to fruit salad, or used on drinks and confections. They are safe to eat, like the seeds from kiwi fruit.
  
  – Dr. Mark Hyman, MD, author of “Food: What the Heck Should I Eat?” and senior advisor for the Cleveland Clinic Center for Functional Medicine