10 Health Benefits And Recipes Of Dragon Fruit (Pitaya)
By Priya Mewada +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Mar 20, 2024Click to rate this article!
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By Priya Mewada +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Mar 20, 2024Dragon fruit, also known as pitaya fruit, is a cactus-based fruit that has loads of health benefits such as lowering risks of a blood sugar spike, aiding in digestion, etc. It resembles a dragon, and that is how this fruit got its name. You must be wondering how to eat this fruit, irrespective of its shape and size. It’s simple. Cut it into two halves and eat the inside layer with a spoon. You can also make a smoothie out of it.
Table of Contents
It is a tropical fruit with a unique appearance, crunchy texture, and sweet taste. Its appearance draws its name from a fire-breathing dragon. Its rich source of antioxidants plays a vital role in reducing your risks of cancer and diabetes. Make it a point to add this superfruit to your everyday diet.
Did You Know?
Dragon fruit, also known as pitaya, comes in various vibrant colors, each with its unique characteristics and health benefits. Let’s explore different dragon fruit types and the advantages they offer:
Yellow dragon fruit, with its sweet and tropical flavor, is a rich source of vitamin C, which boosts the immune system and promotes skin health. It contains dietary fiber, aiding in digestion and contributing to a sense of fullness. The antioxidants in yellow dragon fruit support overall well-being.
The visually striking purple dragon fruit is not only delicious but also nutritious. It is packed with essential vitamins and minerals, including vitamin C and dietary fiber. This type of dragon fruit is known for its antioxidant properties, helping to combat free radicals and reduce the risk of chronic diseases.
Pink dragon fruit offers a delightful combination of sweet and mildly tangy flavors. It is high in vitamin C and dietary fiber, which promote skin health and support digestion. The antioxidants in pink dragon fruit contribute to overall well-being.
The vibrant red-fleshed dragon fruit contains lycopene, a powerful antioxidant known for its heart-protective properties and potential to reduce the risk of certain cancers. It is also rich in vitamin C and dietary fiber, making it a great addition to a health-conscious diet.
Each type of dragon fruit is not only delicious but also a source of various essential nutrients and health benefits. These benefits range from immune system support to digestive health and antioxidant protection. Incorporating a variety of dragon fruit types into your diet can add both flavor and nutrition to your daily meals. Enjoy the exotic and healthful properties of these colorful fruits as part of a well-balanced diet.
Dragon Fruit (Pitaya) tastes like a mixture of kiwi and pear. The very first time you cut open this fruit, it may seem like an Oreo smoothie because of its white pulp and tiny black seeds. This tropical fruit has loads of health benefits and here is why you need to add this fruit to your everyday diet.
Cutting a dragon fruit is a simple process, and here’s how to do it:
Dragon fruit is best enjoyed fresh and can be added to fruit salads, and smoothies, or eaten on its own. Its sweet, mildly tangy flavor and crunchy texture make it a delightful addition to your diet.
What makes this fruit a superfood? Its nutritional content is rich in Vitamin C, E, Magnesium, Iron, etc. Here is a nutrition table of this weird yet super healthy fruit.
NOTE: The below-listed nutritional value is taken as per one-cup serving i.e. 227 grams of dragon fruit.
| Nutrient | Value |
| Proteins | 3 grams |
| Fat | NIL |
| Calories | 136 |
| Iron | 8% |
| Fibre | 7 grams |
| Vitamin C | 9% |
| Vitamin E | 4% |
| Magnesium | 18% |
| Calcium | 107 |
The main benefit of antioxidants is to capture and get rid of free radicals. Free radicals can cause cell damage and destruction which may lead to a host of issues from heart problems to cancer if left untreated.
| Antioxidants in Dragon Fruit | Uses |
| Betalains | – These red pigments from the flesh of the dragon fruit have been linked to protection against bad cholesterol (LDL). It prevents LDL from oxidation and damage. |
| Hydroxycinnamates | – The anti-cancer benefits of dragon fruit come from this group of antioxidants. In test tube and animal studies, they have been shown to prevent or decrease cancer growth. |
| Flavonoids | – Flavonoids are present in many veggies and fruits. This large group of antioxidants is associated with improved brain health and function as well as a lower risk of developing cardiovascular diseases. |
An interesting fact about this fruit is that the Chinese claim that it originated from the fire of a dragon during battle. But beyond the myth, let’s delve into the real reasons why dragon fruit benefits our health. Here is a list of 10 health benefits of consuming dragon fruit
This fruit contains high amounts of fiber that maintain blood sugar levels and avoid spikes among people suffering from diabetes. Regular consumption of this fruit can help balance blood sugar levels and prevent further medical consequences among diabetics.
Dragon fruit is your friend if you have pre-diabetes, i.e. borderline diabetes. Studies have proved its benefits in reducing fasting blood sugar levels in persons with pre-diabetes due to its low glycaemic index. With that said, moderation is key for any food.
Dr. Anuja Bodhare, MD
This fruit contains anti-cancer properties that can reduce the risks of colon cancer. Its high source of vitamin C plays an important role in boosting the immune system. Vitamin C is a powerful antioxidant that prevents you from contracting chronic diseases such as diabetes, Alzheimer’s Parkinson’s, cancer, etc.
Did you know that dragon fruit is actually a cactus? It is high in lycopene, a substance that can lower risks of heart disease and cancer.
Dr. Siddharth Gupta, MD
This fruit contains high levels of vitamin C that boosts immunity and helps you stay healthy. More Vitamin C means that your body is capable of fighting deadly infections that you might be prone to. All you need to do is to consume 1 cup (200 grams) of this fruit every day and stay healthy.
This fruit has a rich source of oligosaccharides (a carbohydrate) that helps in the growth of good bacteria like flora, which aids in smooth digestion. It is packed with high fibre that also aids in digestive health, and helps reduce the risk of cancer and cardiovascular diseases.
Just like lentils, dragon fruit is prebiotic that, in turn, promotes probiotics such as gut-friendly bacteria – lactobacilli and bifidobacteria. These bacteria improve digestion and overall gut health!
Dr. Smita Barode, BAMS
Dragon fruit with red coloured pulp contains betalains (creates red colour inside the fruit) that reduce bad cholesterol (LDL cholesterol). The tiny dark black seeds inside the fruit are rich in omega-3 and omega-9 fatty acids that are good for the heart and reduce the risks of cardiovascular diseases.
Faster aging can be caused due to stress, pollution, and other factors such as poor diet, etc. However, it’s a rich source of antioxidants that can treat sunburn, dry skin, and acne. Its content of vitamin C can aid in brighter skin. You can prepare dragon fruit juice and drink it once a day for radiant skin.
Need thick, black, and shiny hair? Try dragon fruit powder mixed with a glass of milk (250ml) once every day and this will do you good. The high source of nutrients found in this fruit extract powder reduces hair damage caused by artificial hair colouring and improves hair texture, thus, leaving it soft and shiny. All you need to do so is to consume this once a day and you will witness changes.
Good bone health can contribute to many factors such as avoiding injuries, joint pain, and so forth. This superfruit contains 18% magnesium and aid in stronger bones and good bone health. All you need to do is drink one glass of dragon fruit smoothie every day.
Be careful, do not eat the spiky skin of a dragon fruit! Don’t be fooled by the vibrant, tempting skin of dragon fruit to encounter any unpleasant surprises. It may look delicious, but it is not meant to be eaten!
Dr. Rajeev Singh, BAMS
This fruit contains beta-carotene (the pigment that gives the fruit its colour) prevents eye problems such as cataracts and macular degeneration. One cup (220 grams) of dragon fruit every day would do you good.
Dragon fruit, commonly known as pitaya fruit, is a nutritious choice for expectant mothers. With essential vitamins like B, folate, and iron, it’s ideal for pregnancy. These nutrients, often emphasized in discussions about dragon fruit in pregnancy, help prevent birth defects, enhance energy levels, and support fetal bone development. Moreover, its magnesium content can be beneficial for addressing postmenopausal complications in women
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Dragon fruit, known for its striking appearance and potential health benefits, is generally safe for most people when consumed in moderation. However, like many foods, it can have some side effects for certain individuals. Some common dragon fruit side effects include:
Some people may be allergic to dragon fruit, experiencing symptoms like itching, swelling, hives, or even more severe allergic reactions. If you’re prone to food allergies, exercise caution when trying dragon fruit.
Excessive consumption of dragon fruit can lead to gastrointestinal discomfort. The high fiber content may cause diarrhea, abdominal pain, or bloating in some individuals.
Due to its fiber content, dragon fruit can have a mild laxative effect. While this can be beneficial for those with constipation, it may be problematic if consumed in excess.
Dragon fruit may interact with certain medications. If you’re taking medication for high blood pressure or diabetes, consult your healthcare provider before adding dragon fruit to your diet, as it can affect drug efficacy.
Some people with a history of kidney stones should consume dragon fruit in moderation, as it contains oxalates that could contribute to stone formation.
It’s important to remember that these side effects are not experienced by everyone, and dragon fruit can be a healthy addition to your diet when consumed in appropriate quantities. If you have concerns or pre-existing health conditions, consult with a healthcare professional before incorporating it into your diet.
Apart from the following recipes, dragon fruit can be used in several versatile ways. One of the dragon fruit benefits is that it pairs great with ice creams. Whether you’re using it as an integral flavouring ingredient in homemade ice cream or as an added burst of taste to plain old vanilla ice cream. It can also be used as an edible decorative piece to your main course, due to its eye-grabbing shape and colour. When sliced, it can be dropped into a beverage of your choice. You can enjoy the health benefits of dragon fruit by adding it to several desserts like cakes, mousse, and even just fresh slices with macarons.
Since this fruit is power-packed with nutrients, vitamins, and minerals, here are some healthy recipes that you can prepare at home.
Making yourself a dragon fruit shake every breakfast can be the right choice to welcome a healthy lifestyle.
A fruit bowl reduces the risks of heart disease, type 2 diabetes and manages weight. On the contrary, the dragon fruit bowl consists of a mixture of other healthy fruits such as strawberries, bananas, watermelons, pineapple, and black grapes.
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Loaded with ultimate health benefits, this fruit has been gaining popularity in the country because of its unique appearance and health benefits. Here are some frequently asked questions that will give you an insight into this fruit.
It’s simple. Look for fruit that is brightly coloured and without a dry stem. A fruit having a dry stem can indicate that it is over-ripened.
This fruit is a native of Central and South America but is currently cultivated in South East Asian.
You can make a facial mask and apply it to your face for 20 minutes. This will keep your skin nourished and glowing. All you need to do is to smash dragon fruit with some yoghurt and blend it till it becomes a paste. Gently apply it to your face and rinse it with some lukewarm water after 20 minutes.
If you are a sweet lover, dragon fruit with white pulp and tiny black seeds taste better. If you prefer less sweetness, then you need to try the one with the red pulp.
It’s fun to add this healthy fruit to your everyday diet as it has multiple benefits that can benefit your overall health. The best time to grab a bite is during breakfast. One glass of dragon fruit smoothie is all you’ll ever want with some bread and egg. Stay healthy, live happily.
Dragon fruit can be purchased during the summer season in India between June and September. The flowering and fruiting occur successively one after the other in five staggered segments between June and November. The fruit is generally ready to be harvested after the flowering has taken place. The peak time for purchasing the varieties is in August and September.
Dragon fruit is native to Central and South America and grows in countries such as Mexico and Israel currently. An interesting fact is that although this plant is referred to as a fruit, it is actually a type of climbing cactus that needs support as it matures.
Currently, the country leading with about 55% of the country’s dragon fruit export is Vietnam.
Dragon fruit is good for providing essential vitamins and antioxidants, supporting digestion, and potentially aiding in blood sugar management due to its high fiber content.
Dragon fruit contains essential nutrients like vitamin C and antioxidants that can potentially boost the immune system and aid in recovery from dengue. However, it is not a cure for dengue, and medical treatment is necessary for managing the disease. It can be a part of a healthy diet to support overall health, but it should not replace medical care for dengue.
Dragon fruit is generally considered a cooling fruit for the body. It has a hydrating and refreshing quality and is often consumed to cool down in hot weather. The fruit’s high water content and natural sugars provide a cooling effect, making it a popular choice in tropical regions to combat heat.
Yes, dragon fruit can be beneficial for hemorrhoid sufferers. The high fiber content in dragon fruit aids in promoting regular bowel movements, reducing strain during defecation, and alleviating the discomfort associated with hemorrhoids. Additionally, its anti-inflammatory properties may help reduce swelling and pain.
Yes, dogs can eat dragon fruit in moderation. Dragon fruit is a safe and nutritious treat for dogs when served in small, bite-sized pieces. It provides vitamins, fiber, and antioxidants that can be beneficial for their health. However, always remove the skin and seeds to prevent any digestive issues, and be cautious of overfeeding, as too much fruit can lead to stomach upset.
Dragon fruit can be beneficial for cough due to its rich vitamin C content. Vitamin C supports the immune system and may help in soothing cough symptoms. However, it is not a direct remedy, but incorporating dragon fruit into a balanced diet can contribute to overall respiratory health and may assist in managing a cough when combined with other appropriate treatments.
Dragon fruit can be a helpful addition to a weight loss diet. It is low in calories and packed with fiber, which can promote a feeling of fullness and reduce overall calorie intake. Additionally, its natural sweetness can satisfy cravings for sugary snacks, making it a nutritious and satisfying option for those looking to manage their weight.
You can determine if a dragon fruit is ripe by checking its appearance and texture. A ripe dragon fruit should have bright, vibrant skin with even color and minimal blemishes. When gently pressed, it should give slightly, indicating a soft texture. Also, a sweet, fragrant aroma at the base of the fruit is a sign of ripeness.
Dragon fruit may help regulate bowel movements due to its high fiber content. The fiber in dragon fruit can add bulk to your stool and promote regularity. However, the effect on bowel movements varies from person to person, and consuming dragon fruit as part of a balanced diet can contribute to digestive health without causing excessive bowel movements.
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Yes Dragon fruit are good for ageing health.
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