13 Health Benefits Of Dragon Fruit And How To Eat It
Filled with nutrient goodness, this fruit supports your gut health, boosts immune function, and more.
Dragon fruit, which originated in Central America, is referred to as a ‘superfood’ due to its rich nutritional and antioxidant profile. The skin of this tropical fruit has a flaming pinkish-red hue. It is mild in flavor, while its texture feels like a cross between a pear, a passion fruit, and a kiwi.
This low-calorie, nutrient-dense, antioxidant-rich exotic fruit is considered a good alternative to many other fruits (1).
According to studies, consuming dragon fruit regularly may help manage diabetes, boost heart health, and control cholesterol. It is also sold in powder form, which you can use to make flavored yogurt and smoothies.
In this article, we look at the 13 amazing health benefits of dragon fruit, its nutritional profile, its potential side effects, and more. Scroll down to know more!
In This Article
Dragon Fruit Nutrition
Dragon fruit (100 g) contains 264 calories, carbohydrates (82 g), and protein (3.57 g). It is rich in fiber (1.8 g), iron (4% RDI), magnesium (10% RDI), calcium, potassium, and vitamin C (3% RDI) (1), (2), (3). It is also a good source of vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), and C (3).
- Dragon fruit is a healthy source of carbohydrates and fiber (1). The complex sugars from fruits are a better alternative to processed sugar.
- The fiber content of dragon fruit is important in maintaining the beneficial bacteria in the gastrointestinal tract. The high fiber content also helps in bowel movement.
- The glycemic content of dragon fruit is on the higher side, but it is nutrient-dense, which makes it a healthy snack.
- The high concentration of vitamin C in dragon fruit is more than the daily recommended intake. Vitamin C is a vital nutrient and antioxidant that is involved in multiple physiological functions and provides many health benefits.
Now that you have a brief idea about the health benefits of dragon fruit, let’s check them out in detail in the next section.
13 Health Benefits Of Dragon Fruit
1. May Promote A Healthy Gut
Dragon fruit is considered good for digestion because it is rich in fiber (1). The prebiotic fiber helps in the growth of good bacteria (probiotics) like Lactobacilli and Bifidobacteria in the body. These bacteria provide us with essential compounds that our body cannot synthesize (4). Dietary fiber also improves bowel movement and treats conditions such as constipation, irritable bowel syndromei XA cluster of diseases that cause gastrointestinal discomfort and swelling due to persistent inflammation. (IBS), and gastrointestinal issues (5).
2. May Lower Cholesterol And Improve Heart Health
The seeds of dragon fruit are a rich source of essential unsaturated fatty acids such as linoleic and linolenic acids (6). These good fats can lower the levels of bad cholesterol in the body. Excess low density lipoprotein (LDL) or bad cholesterol can harden your arteries and lead to heart diseases. The presence of phytonutrients such as lycopene can also help in improving cardiovascular health (7), (8), (9).
Higher dietary fiber intake is positively linked with lower risk of heart disease (10).
All these cardioprotective compounds present in dragon fruit may help lower cholesterol and reduce the risk of coronary heart disease or heart attacks.
3. May Strengthen Your Immune System
Dragon fruit contains antioxidants such as vitamin C, betacyanins, betaxanthins, and polyphenolic compounds (11), (12). Vitamin C is integral to maintaining a robust immune system as it assists in killing harmful pathogens and promotes the growth of white blood cells (immunity cells) (13). The colored pigments in dragon fruit – betalains – have antioxidant and anti-inflammatory properties (14). These antioxidants can scavenge or bind to the harmful free radicals released during stress or metabolic reactions.
4. May Help Stabilize Your Blood Sugar
Dragon fruit can reduce blood sugar levels. This could be helpful for people who are pre-diabetic or diabetic. Research shows that the glycemic control of dragon fruits is dose-dependent. This means that as the amount of dragon fruit consumed increased, the blood sugar levels decreased (15). This hypoglycemici XAn individual with low blood sugar, a condition where the blood glucose levels drop below the normal range (70 mg/dL). property of dragon fruit can help in regulating glucose levels in the blood.
However, consuming too much dragon fruit can also lead to adverse effects as it has been found to induce insulin resistance in mice (16). Insulin resistance can lead to obesity.
5. May Aid Weight Loss
A study conducted on mice has found that the betacyanins found in red dragon fruit can help manage diabetes and prevent obesity by regulating the growth of beneficial bacterial in the gut (17). The high fiber and water content of dragon fruit can also help keep you satiated for longer periods.
6. May Boost Iron Levels
Dragon fruit is rich in iron and vitamin C (3). Iron is essential for the formation of red blood cells that carry oxygen to various parts of the body (18). Vitamin C helps in the absorption of iron apart from helping in the body’s defense system (19). Both iron and vitamin C are involved in regulating major physiological functions in our body. Deficiency of iron or vitamin C can lead to conditions such as anemia and scurvy respectively (18), (19). Incorporating dragon fruit into your diet can fulfill your dietary requirements of these important nutrients.
7. May Prevent Cancer
Dragon fruit contains pigmented carotenoids like – beta-carotene and lycopene – and vitamin C that have the potential to fight cancer. Antioxidants such as betalains can reduce oxidative stress and fight cancer cells (20), (21). Research has found that the betacyanins found in dragon fruit may inhibit the growth and spread of breast cancer (22). These antioxidants can also repair cellular damage (20).
8. May Help Improve Vision
Beta-carotenes are essential for good eye health. The beta-carotene present in dragon fruit may help improve vision and reduce the risk of cataractsi XThe gradual development of blurry vision as the eye's naturally clear lens becomes clouded, interfering with daily activities. and macular degenerationi XAn eye disorder where a part of the retina is affected, impairing central vision and making it difficult to perform daily duties. (23). However, there is insufficient evidence to support these claims.
9. May Help Suppress Arthritis Pain
Traditionally, dragon fruit was suggested as a remedy to people who suffered from inflammatory diseases such as arthritis and joint pains. Dragon fruit has potent anti-inflammatory and antioxidant properties (14). Thus, it may relieve the inflammatory pain caused by arthritis.
10. May Help During Pregnancy
Since dragon fruit is rich in iron, consuming it during pregnancy can help prevent anemia (24). It also contains vital minerals such as potassium, calcium, and magnesium (2). These nutrients aid blood circulation, bone formation, and brain health.
11. May Help Dengue Patients
Anecdotal evidence suggests that consuming dragon fruit can help people infected by the dengue virus. This could be because of the antiviral activity of the compounds present in dragon fruit.
An in vitro study observed that the betacyanin in red dragon fruit exhibits antiviral activity against dengue virus (25). In silico studies have also observed an affinity between the compounds in dragon fruit and viral proteins (26). This is a promising development and suggests that dragon fruit has the potential to treat dengue. However, more in vivo studies should be done to determine the safety of antiviral therapy using red dragon fruits for humans.
Dragon fruit as a treatment for dengue is not scientifically proven, and it should not be included in the diet without consulting a medical practitioner.
12. May Boost Brain Function
Regularly consuming dragon fruit may lower the risk of neural degeneration. An animal study found that the extract of red dragon fruit helps improve memory and learning ability after exposure to lead (27).
Dragon fruit contains magnesium (2). Magnesium can help treat depression and boost brain function (28).
13. May Promote Reproductive Health
Traditional medicinal practices suggest the consumption of dragon fruit to improve reproductive health and benefit the sexual organs.
A study done on mice showed that dragon fruit peel extract can inhibit the progress of endometriosis (29). However, research is limited to back these claims in humans.
Dragon fruits are also said to have many beneficial properties for the skin. Check them out below.
Dragon Fruit Benefits For Skin
- May Have Anti-Aging Properties: Dragon fruits contain antioxidants that have anti-aging properties. These antioxidants inhibit the enzymes that break down skin components such as collagen and hyaluronic acid (30), (31). Vitamin C is another potent antioxidant that can prevent skin aging (32).
- May Treat Acne: Dragon fruit extracts are used in traditional skin care remedies to treat acne. This could be because red dragon fruit peel has antimicrobial properties (33). The compounds in dragon fruit are also said to control sebum production and help in controlling acne, though there is no scientific proof for the same.
- May Soothe Sunburned Skin: The vitamin C, along with the other vitamins and minerals present in dragon fruit, can reduce sunburn (34). It restores moisture and heals the sunburnt area and calms it. The antimicrobial property of dragon fruit may help prevent infections on the burnt area (33).
- May Promote Skin Health: Dragon fruit is a good source of vitamin C. Vitamin C is proven to lighten skin tone, reduce hyperpigmentation and improve skin complexion. It is also essential for collagen synthesis (32). Collagen keeps your skin firm and plump as it is a structural component of the skin.
- May Hydrate The Skin: Dragon fruit is high in water, so it may help hydrate the skin. The vitamin B in it can moisturize your skin and keep it healthy and supple.
After reading all about the benefits of dragon fruit, you must be wondering how to eat it. Here’s how…
How To Eat Dragon Fruit
Dragon fruit can be eaten fresh or blended to a juice. It can be used to flavor jams, salads, smoothies, and yogurts.
It is easy to pick a good dragon fruit. Just check if it is firm and not too soft. Select a fruit that is even in color. Use a knife to slice it in half. You can scoop out the flesh using a spoon or remove the peel and slice the flesh into smaller pieces. Dragon fruit is freeze dried and commercially available as a powder, which can be used as a substitute for the fruit.
Here’s how you can use dragon fruit on your skin.
How To Use Dragon Fruit On Skin
1. Skin Tightening Face Pack
You Will Need
- 1/2 dragon fruit
- 1 tablespoon yogurt
- Scoop out the pulp of the dragon fruit and mash it into a smooth paste.
- Add the yogurt to the paste.
- Apply the pack to your face and neck and keep it on for 20 minutes.
- Rinse off the pack with lukewarm water and pat your face dry with a soft towel.
- Repeat this process once a week for two months.
2. Dragon Fruit Face Mask For Pimples
You Will Need
- ¼ dragon fruit
- 3-4 cotton balls
- Scoop out the pulp of the dragon fruit and mash it into a smooth paste using a fork.
- Dab it on the affected area using a cotton ball. Use a fresh cotton ball to apply it on another area to prevent the spread of bacteria.
- Rinse off the paste with lukewarm water after 20 minutes. Let your face air dry.
- Repeat this process twice a week.
3. Dragon Fruit Face Pack For Sunburned Skin
You Will Need
- ¼ dragon fruit
- 1 vitamin E capsule
- Scoop out the pulp of the dragon fruit and mash it with a fork to make a paste.
- Puncture the vitamin E capsule and squeeze its oil into the dragon fruit paste. Mix thoroughly.
- Apply the pack to the sunburned area. Keep it on for 30 minutes.
- Rinse it off with cold water and let your face air dry.
- Use this pack every alternate day until the symptoms subside.
Wondering if dragon fruit has any side effects? Find out below.
Side Effects Of Dragon Fruit
Overall, dragon fruit is safe to consume. In rare cases, people develop allergic reactions with symptoms such as rashes, itching, nausea, and swelling of the mouth. Very few cases of allergic reaction to dragon fruit have been reported (35).
Infographic: 5 Top Health Benefits Of Dragon Fruit
Dragon fruits not only look exotic and taste delicious, but also pack a nutritious punch. Its nutrient-rich profile translates to numerous health benefits, the most important of which have been summed up for quick reference in the infographic below.
Dragon fruit is an exotic tropical fruit with a rich antioxidant profile. It has a host of nutritious compounds such as dietary fiber, carbohydrates, minerals, and vitamins B and C. Dragon fruit benefits include gut health support and better cardiovascular and immune health. It is good for your skin, too, as its anti-aging and antibacterial properties can help address many skin issues. You can add dragon fruit to your diet as a whole fruit or in its powdered form (in yogurts and smoothies). However, seek medical advice if you experience an allergic reaction to it.
Frequently Asked Questions
Can I eat dragon fruit every day?
Yes, dragon fruit can be eaten everyday as it is full of vitamins and minerals. However, do not go overboard as it is high in fiber. Introducing high fiber suddenly into your diet can cause flatulence, bloating, and diarrhea.
Is dragon fruit good for kidney patients?
Dragon fruit is rich in antioxidants and can help in improving the functioning of internal organs such as kidneys. It can capture harmful toxins and may help in reducing the risk of kidney stones.
Is the dragon fruit peel good for you?
The peel of dragon fruit has some nutraceutical properties as it is reported to contain pectin, betanin, and other phytochemicals. However, it is not edible unless commercially processed.
How much dragon fruit can I eat a day?
You may consume 1 cup (200 gms) of dragon fruit per day for a healthy body and skin.
Is dragon fruit full of sugar?
Dragon fruit is a rich source of sugar content. 100 g of fresh dragon fruit contains 6 g of sugar (36).
Is dragon fruit good for hair?
Though there are not enough studies to prove this, dragon fruit may be good for hair due to its antioxidant and antimicrobial properties.
Is dragon fruit high in uric acid?
No, dragon fruit is not high in uric acid. However, it can normalize the uric acid content in the blood (37).
Does dragon fruit make you sleepy?
No, dragon fruit does not make you sleepy. The magnesium in it may help improve the quality of sleep (38).
Is dragon fruit good for the thyroid?
The B vitamins in dragon fruit are said to improve thyroid function, though there are not enough studies to prove the same.
- Dragon fruit is rich in fiber and vitamin C and low in calories.
- Consuming dragon fruit daily may promote gut health, boost immunity, and hydrate the skin.
- Dragon fruits can be eaten fresh or used in smoothies or jams.
- In rare cases, consumption of dragon fruit may cause rashes and a swollen mouth.
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