What is dragon fruit?
The dragon fruit looks like a pink oval with green scales. Inside there is white pulp and tiny black seeds.
This is a tropical fruit that comes from the prickly pear cactus and is found all over the world, but it is native to Mexico and South America.
Dragon fruit season is from summer to early autumn. It comes in many shapes and colors:
- Pink skin, white flesh. This is the most famous one, but the least sweet.
- Pink skin, red or pink flesh. This variety is larger and sweeter than its white-fleshed cousin.
- Pink skin, purple flesh.
- The skin is yellow and the flesh is white. Yellow dragon fruit is the hardest to find, but also the sweetest.
Dragon fruit nutrition
Is dragon fruit healthy? According to the United States Department of Agriculture (USDA), 1 cup of dragon fruit contains:
- 103 calories.
- 0 grams fat.
- 5.6 grams of fiber.
- 27.4 grams of carbohydrates.
Health Benefits of Dragon Fruit
The pulp of dragon fruit is low in calories and contains no fat. Dragon fruit benefits also include:
It is a good source of fiber
Dragon fruit is an excellent source of fiber. The recommended daily fiber intake for adults is at least 25 grams, and dragon fruit contains 5.6 grams of fiber per 1 cup.
Fiber may benefit gastrointestinal and cardiovascular health, and fiber also has a filling effect, which is helpful if you're trying to lose weight. People who eat whole foods rich in fiber are more likely to maintain a healthy weight.
It may improve your gut health
Healthy bacteria in your gut may aid digestion and even reduce colorectal cancer risk. Dragon fruit is a prebiotic that promotes the growth of the probiotic bacteria Lactobacillus and Bifidobacterium.
Some studies seem to suggest that dragon fruit promotes the growth of healthy gut bacteria, which may have a positive impact on the gut microbiome (the good bacteria in our guts).
It is rich in antioxidants
Dragon fruit contains several different types of antioxidants that neutralize free radicals. These free radicals can damage cells and cause inflammation, which can lead to chronic diseases such as cardiovascular disease, diabetes and even cancer.
Vitamin C is an antioxidant that helps your body absorb iron and promotes a healthy immune system. Carotenoids may reduce cancer risk. Lycopene is a carotenoid that may improve heart health and reduce cancer risk.
