Scientific Evidence Supports Health Advantages of Dragon Fruit
Dragon fruit, a vibrant and exotic tropical fruit, offers a wealth of health benefits beyond its delightful flavour. This colourful cactus fruit is packed with essential nutrients, prebiotics, and antioxidants that make it an ideal addition to a balanced diet.
The small seeds of the dragon fruit contain fatty acids, including omega-3 and omega-9 fatty acids, as well as natural oils, which are beneficial for heart health. Moreover, the fruit is low in cholesterol, making it a heart-friendly choice.
One serving of 100 grams of dragon fruit contains approximately 60 calories, 1.18 grams of protein, 2.9 grams of dietary fiber, 7.65 grams of sugars, and 0 grams of fat. It also provides a good amount of essential minerals such as calcium, phosphorus, potassium, iron, magnesium, and zinc.
Beyond improved glycemic control, antioxidant activity, and prebiotic properties, dragon fruit offers several additional health benefits. For instance, it supports immune function, rich in vitamin C and other antioxidants that help boost white blood cell production and strengthen the body's defense against infections.
Heart health is another significant advantage of consuming dragon fruit. The fruit contains monounsaturated fats from its seeds and minerals like magnesium and iron, which may help reduce cholesterol levels and lower blood pressure over time, contributing to cardiovascular health.
Improved digestion is another benefit of dragon fruit. Its high fiber content aids in maintaining a healthy gut microbiome, easing digestion, and reducing bloating. Furthermore, dragon fruit's prebiotic properties enhance digestion and nourish gut bacteria, according to a study.
Hydration and skin health are also areas where dragon fruit excels. Its vitamin C and antioxidants support collagen production, which contributes to clearer, firmer skin and overall skin vitality.
When it comes to eating dragon fruit, minimal preparation is required. Simply slice the fruit, remove the outer peel and pink portions, and enjoy the flesh and small black seeds. Some people even pickle the bitter-tasting skin of the dragon fruit for additional flavonoids, which have anti-inflammatory benefits.
A meta-analysis found that consuming dragon fruit can have a significant effect on fasting plasma glucose in people with prediabetes. However, the same study did not find a correlation between eating dragon fruit and improved control of type 2 diabetes. The more dragon fruit a person eats, the greater the potential blood sugar benefits.
In conclusion, dragon fruit, with its nutrient-dense profile and various health benefits, makes for a nutritionally valuable food source. Its delicious flavour and exotic appeal make it an appealing addition to any diet, offering a burst of colour, taste, and health benefits.
- The small seeds within dragon fruit contain omega-3 and omega-9 fatty acids, making them beneficial for heart health as per advised by the American Heart Association (AHA).
- Dragon fruit, due to its rich antioxidant properties, may aid in boosting immune function, thus potentially reducing the risk of HIV and other infectious diseases.
- Dragon fruits are low in cholesterol and contain monounsaturated fats from its seeds, which may help reduce cholesterol levels and lower blood pressure over time, contributing to better cardiovascular health, as suggested by medicare guidelines.
- Consuming dragon fruit can provide ample amounts of essential minerals like calcium, phosphorus, potassium, iron, magnesium, and zinc, essential for maintaining overall health and wellness.
- Apart from promoting improved glycemic control, antioxidant activity, and prebiotic properties, dragon fruit supports digestive health by aiding in maintaining a healthy gut microbiome and combating inflammation, according to nutrition science.
- The nutrition-packed dragon fruit, with its high fiber content and antioxidants, may contribute to healthy skin by promoting collagen production and improving skin vitality, making it a must-have in a fitness-and-exercise-focused diet and therapies-and-treatments regimen.
