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Dragon fruit, which is considered a “superfood,” is known for its high nutrient content, along with potential antioxidant and anti-inflammatory properties. Some research indicates eating this exotic pink or red fruit may potentially reduce the risk of cardiovascular disease, diabetes and cancer.
Continue reading to learn more about the health benefits of dragon fruit, including how to add this nutritious fruit to your diet and potential allergen risks.
What Is Dragon Fruit?
Dragon fruit, also known as pitaya, pitahaya, strawberry pear and night-blooming cereus, is a tropical fruit of the cactus (Cactaceae) family. Countries and regions that grow dragon fruit include Mexico, Central America and South America, the Philippines, Israel, Vietnam and other Asian countries. In the U.S., dragon fruit is grown commercially in Florida, California (mainly Southern California) and Hawaii.
Dragon fruit has bright red, pink or yellow skin with green succulent scales. Depending on the variety, the pulp or flesh of the fruit (inside the skin) may be white or pink, containing tiny, edible black seeds. Dragon fruit has a crunchy texture and sweet flavor similar to a pear or kiwi and is commonly used as an ingredient in smoothies or fruit salads.
Health Benefits of Dragon Fruit
“Dragon fruit is high in vitamin C and other antioxidants that may reduce your risk of diseases and low immune function and help to improve your health,” says Kim Shapira, a Los Angeles-based registered dietitian and author of What You’re Really Hungry For: Six Simple Rules to Transform Your Relationship with Food to Become Your Healthiest Self.
Below are potential health benefits of eating dragon fruit.
1. Lowers Disease Risk and Boosts Immunity
Dragon fruit contains bioactive compounds, which are nutrients and non-nutrients that may provide health benefits that extend beyond basic nutritional value. In particular, dragon fruit contains antioxidant vitamins C and A, as well as potassium. These compounds may help prevent diseases linked with inflammatory and oxidative processes, including:
- Diabetes
- Cardiovascular diseases
- Cancer
- Dyslipidemia (high cholesterol)
- Metabolic syndrome (a combination of conditions that raise the risk of diabetes, stroke and heart disease)
2. Aids Digestion
Dragon fruit is a “prebiotic powerhouse” that supports digestive health, says Melanie Marcus, a registered dietitian based in Charlotte, North Carolina, and the wellness and communications manager at Dole Food Company.
“The oligosaccharides (carbohydrate chains containing three to 10 sugar units) in dragon fruit aren’t digested in the stomach but instead act as fuel for healthy gut bacteria,” explains Marcus. “By promoting the growth of lactobacilli and bifidobacteria, two important strains of gut bacteria, dragon fruit may help support a healthy digestive system and boosts our immune defenses.”
3. Delivers High Fiber
One 3.5-ounce serving of dragon fruit contains over 3 grams of fiber, according to the U.S. Department of Agriculture.[1] The recommended daily dietary fiber intake is 28 grams per day, based on a 2,000 calorie diet and depending on a person’s gender, according to the U.S. Food and Drug Administration (FDA).
4. Boosts Hydration
In addition to containing fiber, dragon fruit is a source of hydration, both of which help with digestion and constipation, says Shapira. However, dragon fruit also contains a high amount of fruit sugar, which can lead to gas, bloating and diarrhea, adds Shapira, who notes that individual reactions to dragon fruit and other fruits can vary.
Shapira recommends eating half of one dragon fruit and waiting at least 15 minutes before eating the remaining portion. “Generally, moderation and observing personal tolerance levels can help manage any discomfort,” explains Shapira. “I always suggest starting with half of your normal portion and waiting to see how your body feels.”
Health Risks of Dragon Fruit
Dragon fruit seeds contain several oils and proteins that can trigger allergic reactions, says Martin Smith, M.D., a double board-certified allergist and immunologist and founder of Untoxicated Skincare, a line of allergen-free skincare products.
“The allergen in dragon fruit is thought to be a lipid transfer protein, a specific type of protein found in certain fruits, vegetables, nuts and some types of pollen,” explains Dr. Smith, who recommends anyone with food allergies consult with an allergist before eating dragon fruit. However, he notes that allergic reactions to dragon fruit are exceedingly rare.
Even though some studies indicate dragon fruit may reduce blood glucose levels, eating dragon fruit shouldn’t cause a significant interaction with diabetes medications, says Laura Purdy, M.D., a board-certified family medicine physician based in Miami Beach, Florida. However, as dragon fruit does contain fructose, a sugar found in fruit, anyone with diabetes or taking diabetes medications or taking medications should consult with their health care provider first before adding dragon fruit to their diet.
Sources:
Footnotes
- Dragon fruit. U.S. Department of Agriculture. Accessed 10/29/2023.
References
- Health benefits of dragon fruit. Republic of the Philippines National Nutrition Council. Accessed 10/31/2023.
- Nishikito D, Borges A, Laurindo L, et.al. Anti-inflammatory, Antioxidant and Other Health Effects of Dragon Fruit and Potential Delivery Systems for its Bioactive Compounds. Pharmaceutics. 2023;15(1):159.
- What is metabolic syndrome?. National Library of Medicine. Accessed 10/29/2023.
- Dragon fruit. Agricultural Marketing Resource Center. Accessed 10/31/2023.
- Dragon fruit. Wisconsin Department of Public Instruction. Accessed 10/31/2023.
- Dragon fruit. National Library Board Singapore. Accessed 10/29/2023.
- How much (dietary) fiber should I eat?. U.S. Department of Agriculture. Accessed 12/10/2023.
- Laurentin A, Edwards C. Fiber: Resistant Starch and Oligosaccharides. Encyclopedia of Human Nutrition. 2013.
- Lemes A, Egea M, Oliveira Filho J, Gautério G, Ribeiro B, Coelho M. Biological Approaches for Extraction of Bioactive Compounds from Agro-Industrial By-Products: A Review. Frontiers in Bioengineering and Biotechnology. 2022;9:802543.
- Dietary Fiber. U.S. Food and Drug Administration. Accessed 1/5/2023.
Important Notice: This article was originally published at www.forbes.com by Deb Hipp where all credits are due. Expert reviewed by Toby Amidor, M.S., R.D., C.D.N, F.A.N.D
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