Dragon fruit is unlike any other fruit!

Dragon fruit has become popular in Hyderabad in recent times, but it is still scarce and available only at times at some supermarkets. However, in most tropical and subtropical regions in South America and Asia, the dragon fruit flourishes and grows in abundance. The fruit is new to India, it is grown only in some parts of our country and now in Hyderabad too, but in small quantities.

Appropriately named, the Dragon fruit’s outer skin is cactus-like, resembling that of the scales of a mythical dragon. Considered a cactus plant, its vibrant green and reddish-pink hues indicate that the fruit is full of nutrients, while the creamy white flesh spotted with black seeds or the soft red flesh spotted with black seeds (very rare in our country) gives way to many rich and natural properties. Attached are photographs of both these varieties of fruits.

Dragon fruit is also known as Pitaya or Pitahaya or Strawberry Pear in different parts of the world but Dragon fruit is the most popular name.

People primarily enjoy it for its unique and exotic look and taste but are not fully aware of the health benefits of the fruit. These fun-looking fruits contain around 60 calories each and are rich in Vitamin C, B1, B2 and B3, and minerals such as iron, calcium, and phosphorus. And that’s not all, the health benefits are innumerable and here is an exhaustive report from THE INTERNET on the health benefits of these super fruits:

1. High in Nutrients:

Dragon fruit is low in calories but packed with essential vitamins and minerals. It also contains a substantial amount of dietary fiber.

Here’s a rundown of the main nutrients in a one-cup serving (227 grams):

•        Calories: 136

•        Protein: 3 grams

•        Fat: 0 grams

•        Carbohydrates: 29 grams

•        Fiber: 7 grams

•        Iron: 8% of the RDI

•        Magnesium: 18% of the RDI

•        Vitamin C: 9% of the RDI

•        Vitamin E: 4% of the RDI

Beyond essential nutrients, Dragon fruit supplies beneficial plant compounds like polyphenols, carotenoids and betacyanins.

2. Helps Fight Chronic Disease:

Free radicals are unstable molecules that cause cell damage, which may lead to inflammation and disease.

One way to combat this is by eating antioxidant-rich foods like Dragon fruit.

Antioxidants work by neutralizing free radicals, thus preventing cell damage and inflammation.

Studies suggest that diets high in antioxidants may help prevent chronic diseases such as heart disease, cancer, diabetes and arthritis.

Dragon fruit contains several types of potent antioxidants, including:

•        Vitamin C: Observational studies have found correlations between vitamin C intake and cancer risk. For example, a study in 120,852 people associated higher intakes of vitamin C with lower rates of head and neck cancer.

•        Betalains: Test-tube studies indicate betalains can combat oxidative stress and may have the ability to suppress cancer cells.

•        Carotenoids: Beta-carotene and lycopene are the plant pigments that give dragon fruit its vibrant colour. Diets rich in carotenoids have been linked to a reduced risk of cancer and heart disease.

Importantly, antioxidants work best when eaten naturally in food, rather than in pill form or as a supplement. In fact, antioxidant supplements may have harmful effects, and taking them without medical supervision is not recommended.

On the other hand, Dragon fruit is highly recommended.

3. Loaded With Fiber:

Dietary fibers are non-digestible carbohydrates that boast an extensive list of potential health benefits.

Health authorities recommend 25 grams of fiber per day for women and 38 grams for men. Like antioxidants, fiber supplements do not have the same health benefits as fiber from foods.

With 7 grams fiber per one-cup serving, Dragon fruit is an excellent whole-food source.

Although fiber is probably most well-known for its role in digestion, research has suggested it may also play a role in protecting against heart disease, managing type 2 diabetes and maintaining a healthy body weight.

Although more research is needed, some observational studies suggest that diets high in fiber may protect against colon cancer.

While no studies have linked dragon fruit to any of these conditions, its high-fiber content can help you meet your recommended daily values.

4. Promotes a Healthy Gut:

Your gut is home to some 100 trillion diverse microorganisms, including more than 400 species of bacteria.

Many researchers believe this community of microorganisms may impact your health. Both human and animal studies have associated imbalances in your gut to conditions like asthma and heart disease.

Given that dragon fruit contains prebiotics, it can potentially improve the balance of good bacteria in your gut.

Prebiotics are a specific type of fiber that promotes the growth of healthy bacteria in your gut.

Like all fibers, your gut cannot break them down. However, the bacteria in your gut can digest them. They use the fiber as fuel for growth, and you reap the benefits.

In particular, Dragon fruit mainly promotes the growth of two families of healthy bacteria: lactic acid bacteria and bifidobacteria.

Regularly consuming prebiotics may reduce the risk of infection in your digestive tract and diarrhoea. This is because prebiotics promote the growth of good bacteria, which researchers believe may out-compete the bad.

For example, a study in travellers showed that those who consumed prebiotics before and during travel experienced fewer and less severe episodes of traveller’s diarrhoea.

5. Strengthens Your Immune System:

Your body’s ability to fight infection is determined by several different factors, including the quality of your diet.

The vitamin C and carotenoids in Dragon fruit may boost your immune system and prevent infection by protecting your white blood cells from damage.

The white blood cells in your immune system attack and destroy harmful substances. However, they are extremely sensitive to damage by free radicals.

As potent antioxidants, vitamin C and carotenoids can neutralize free radicals and defend your white blood cells against harm.

6. May Boost Low Iron Levels:

Dragon fruit is one of the few fresh fruits that contain iron.

Iron plays a crucial role in transporting oxygen throughout your body. It also plays an important role in breaking down food into energy.

Dragon fruit may be another great option, as one serving contains 8% of your recommended daily intake (RDI). It also contains vitamin C, which helps your body absorb iron.

7. Good Source of Magnesium:

Dragon fruit offers more magnesium than most fruits, with 18% of your RDI in just one cup.

On average, your body contains 24g of magnesium or roughly one ounce.

Despite this seemingly small amount, the mineral is present in every one of your cells and takes part in over 600 important chemical reactions within your body.

For example, it takes part in reactions needed for the breakdown of food into energy, muscle contraction, bone formation and even the creation of DNA.

More studies are needed, but some indicate that higher intakes of magnesium may reduce the risk of heart disease and stroke.

Studies also show that diets adequate in magnesium support bone health.