Top 9 Benefits; Nutritional Facts, and Healthy Recipes

When you’ve got been to the market, you in all probability would have come throughout an exotic-looking, prickly fruit, which can have poked your curiosity. That’s ‘dragon fruit’ for you! Pink peel, inexperienced/yellow scales, and white flesh studded with tiny black seeds is usually how individuals describe dragon fruit. Whereas it tastes wonderful, its look is much extra dramatic than the flavour which is due to the legendary creature-inspired identify.
In accordance with well being specialists, it’s not simply an unique fruit that appears wonderful, however it’s a tasty and wholesome fruit that arouses the style buds and has many well being advantages as effectively. Right now, you will notice completely different types of dragon fruit available in the market – some with pink pores and skin and pink flesh, yellow pores and skin with white flesh, amongst others. Aside from completely different seems to be, completely different types of dragon fruit have refined variations of style additionally.

When you’ve got by no means tasted a dragon fruit, you should, not as a result of everyone seems to be doing so, however to reap its well being advantages. With that in thoughts, we’ve got created this submit that will help you perceive the advantages of dragon fruit and what dietary worth it offers to you and your family members.

Dietary Worth of Dragon Fruit

Dragon fruit can weigh anyplace round 150 grams to 600 grams relying on the variability and the place it’s grown. About 60% of the fruit is edible and boasts a plethora of dietary advantages. Dragon fruit is excessive in fiber and antioxidant properties, together with sure minerals and nutritional vitamins which might be useful for our well being. On this part, we’ve got outlined the dietary worth of the dragon fruit with the assistance of tables that will help you get a transparent perception into its well being advantages.

A 100-gram serving of dragon fruit accommodates:

  • Energy – 60
  • Protein – 2.0 gram
  • Carbohydrates – 9.0 grams
  • Fats – 2.0 gram
  • Fiber – 1.5 grams

Contemplating the above desk, it may be mentioned that dragon fruit accommodates all the required vitamins required for higher well being. If you’re trying so as to add a little bit of freshness, style, and vitamin to your food plan, dragon fruit is one thing to go to.

Well being Advantages of Dragon Fruit

As a result of it is stuffed with vitamins and nutritional vitamins, and affords disease-fighting antioxidants, consuming dragon fruit repeatedly can have a constructive influence in your well being and well-being. In accordance with well being specialists, consuming dragon fruit has loads of well being advantages. Listed below are a few of the potential well being advantages you’ll be able to obtain from consuming dragon fruit.

1. Aids weight reduction

If you’re watching your waistline and attempting laborious to cut back your calorie consumption, including dragon fruit in your food plan may help you obtain health targets associated to your weight. Whereas there isn’t a superfood that shortly melts off fats and provides you a slimmer-looking look, dragon fruit is low in energy, which you’ll eat as a snack, in-between meals. Dragon fruit will maintain you full and make you are feeling satiated for longer period, stopping the urge to eat extra. If you find yourself glad, you’ll absorb fewer energy. This can be a useful enhance to your weight reduction efforts.

2. Helps keep at bay anemia throughout being pregnant

There’s a hyperlink between anemia throughout being pregnant and untimely labor, toddler mortality, low start weight, and miscarriages. Ladies are liable to creating anemia throughout being pregnant, which is precipitated resulting from iron deficiency. In a research printed within the Belitung Nursing Journal, it was acknowledged that dragon fruit elevated the erythrocyte and hemoglobin degree in a pregnant lady on the seventh day of the intervention. Since dragon fruit is wealthy in iron, researchers consider that uncooked dragon fruit juice could possibly be another therapy possibility for anemia throughout being pregnant. Nevertheless, you should seek the advice of your main doctor earlier than taking dragon fruit if you’re pregnant.

3. Prevents irritation

If you’re affected by continual ache from circumstances like arthritis, docs recommend that it’s best to eat dragon fruit. Dragon fruit has anti-inflammatory properties that may relieve you from extreme ache within the joints and muscle tissues. Folks with rheumatoid arthritis are suggested by the docs to incorporate dragon fruit of their day by day food plan. The anti-inflammatory properties of the fruit would possibly present aid from tenderness and irritation. In accordance with well being specialists, dragon fruit can perform as a pure painkiller for continual ache signs. Even when it doesn’t get rid of your struggling utterly, it would scale back the severity of the irritation, permitting you to get pleasure from a greater high quality of life.

4. Improves pores and skin well being

Dragon fruit may do miracles on your pores and skin that your skincare merchandise can not. Dragon fruit has vitamin C in abundance that’s extraordinarily necessary for pores and skin well being. Consuming dragon fruit would possibly assist scale back pimples, deal with dry pores and skin, scale back nice line and wrinkles, and get rid of age spots. The antioxidant properties of dragon fruit may help flush out filth out of your pores and skin and clear out pores, permitting your pores and skin to breathe and glow. One of the best half, the nutritional vitamins and minerals in dragon fruit may help restore the broken pores and skin cells, which may lead to a younger look.

5. Helps in decreasing blood sugar ranges

Medical doctors advise individuals with type-2 diabetes to incorporate dragon fruit of their food plan as it will probably assist them normalize their blood sugar ranges, permitting them to remain fuller for longer and drop some pounds. Diabetes can take a toll in your life-style and if not maintained, may show to be extreme. You need to maintain your blood sugar ranges in test and eat wholesome meals to maintain them normalized. One of many signs of type-2 diabetes is feeling hungry, even after consuming. As mentioned earlier, consuming dragon fruit may help you are feeling full whereas serving to you handle your sugar ranges.

6. Boasts cancer-prevention properties

Dragon fruit is a wealthy supply of vitamin C, which acts as an excellent antioxidant. The immune-boosting capability of vitamin C may help stop most cancers. Lycopene, an antioxidant present in dragon fruit assist scale back cancer-causing free radicals within the physique. In accordance with some research, dragon fruit extract could play a significant function within the therapy and prevention of breast most cancers. Nevertheless, extra analysis and research must be carried out for figuring out the function of dragon fruit extract in treating most cancers. General, consuming it will probably assist maintain your immune system sturdy that will keep at bay many ailments.

7. Aids digestion

One of many largest well being advantages of dragon fruit is that it will probably promote your intestine well being, adopted by wholesome digestion. Dragon fruit is excessive in fiber content material that helps in stimulating correct and wholesome digestion. Per hundred gram of dragon fruit accommodates about 2.5 grams of fiber, which is 11% of the day by day worth (DV). Together with dragon fruit in your food plan will deal with your required day by day fiber consumption and can contribute to bowel regularity. With that mentioned, it will probably deal with and forestall constipation and different digestive well being circumstances.

8. Helps your immune system

Dragon fruit is understood for its anti-inflammatory and antioxidant properties that may shield your immune system from quite a lot of diseases, which may embrace infections, flu, and customary chilly as effectively. Dragon fruit accommodates vitamin C in abundance that offers the immune system a lift, enhancing its capability to defend your physique in opposition to overseas invaders like micro organism and germs, and free radicals. Free radicals may cause cell harm if not eliminated and consuming dragon fruit may help take away free radicals from the physique.

9. Helps enhance cardiovascular well being

One of many largest the explanation why dragon fruit is common amongst individuals is that it helps in bettering cardiovascular well being in individuals. Which means that consuming dragon fruit can presumably scale back the dangers of stroke and coronary heart assault. The seeds of the fruit present the physique with crucial omega-3 and omega-6 fatty acids, that are important for cardiovascular well being. It retains the arteries clear, permitting the blood to stream to and from the guts correctly.

Finest Methods to Eat Dragon Fruit

As with all different fruit, dragon fruit is greatest eaten uncooked. Nevertheless, if you wish to add some tang to it, you’ll be able to put together dragon fruit in some ways. On this part, we are going to let you know the best way to make the recent and wholesome –

Dragon Fruit Smoothie

It’s a scrumptious, mint-flavored smoothie that you simply and your family members would undoubtedly love.


  • Dragon fruit – 1 full
  • Mint leaves – 15 leaves
  • Yoghurt – 1 cup


  • Slice dragon fruit into small items or take a spoon and take out scoops of the flesh (be certain that you solely take the creamy white half)
  • Take mint leaves and chop them into small items
  • Now, in a blender, add yoghurt.
  • Mix till no lumps are fashioned
  • Pour the combination within the glass and serve with ice and recent mint leaves

Dragon fruit Salad


  • 1 Dragon fruit, peeled and minimize in cubes
  • 1 cup recent fruit (pomegranate, apple, kiwi, grapes, watermelon)
  • 1 cup lettuce leaves torn
  • Dressing –
  • 1 tbsp honey
  • 1 tbsp lemon juice
  • 1 tbsp chopped mint leaves
  • Salt and pepper to style


  • Combine all elements for the dressing and maintain apart.
  • In a bowl, mix dragon fruit, different fruits and lettuce. Drizzle the dressing on prime and serve.


Dragon fruit is ‘considered one of a sort’ unique fruit that has many well being advantages. From treating most cancers to bettering cardiovascular well being, boosting immunity, aiding digestion, and extra, dragon fruit is a superfood that may enhance your total well being and well-being. One of the best half, you’ll be able to eat dragon fruit any manner you need – uncooked, smoothies, salad dressing, or in every other manner you like.

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