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NUTRITION

Dragon fruit: How To Eat it, Nutritional Benefit, Adverse Effects

 

Dragon fruit: How To Eat it, Nutritional Benefit, Adverse Effects

The dragon fruit is a well-known tropical fruit that has seen a recent surge in popularity. Aside from its unique look and flavor, research suggests it may offer health benefits as well. The Honolulu queen cactus, which bears the Hylocereus dragon fruit, only blooms at night.

Southern Mexico and Central America are the native habitats of this plant. It is now grown all across the globe.

Many people refer to this fruit as pitaya, but other common names include pitahaya and strawberry pear.

The two most prevalent varieties feature brilliant red skin with green scales that look like dragon scales, therefore the name.

Although a less common kind with red pulp and black seeds exists, the most generally accessible variation has white pulp with black seeds.

Yellow dragon fruit is another variation with yellow peel and white pulp with black seeds.

Although dragon fruit appears strange, its flavors are comparable to those of other fruits. It has been described as a slightly sweet hybrid between a kiwi and a pear in terms of flavor.

The tropical fruit dragon fruit is endemic to Mexico and Central America. It tastes like a cross between kiwifruit and a pear.

The advantages of dragon fruit consumption

 

The dragon fruit’s flesh is low in calories and fat-free. It also includes a lot of:

Fiber

According to researches made by several nutritional companies, dragon fruit is a great source of fiber, and for healthy adults, 25 grams of fruit per day is the minimum recommendation, and a single cup of dragon fruit delivers 7 grams of that recommendation. Fiber, according to Ilic, “has been shown to be beneficial to the digestive and cardiovascular systems. Adding fiber to your diet can help you lose weight since it fills you up and keeps you full for longer. If you’re trying to lose weight, stick to high-fiber, filling foods.

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Nutrients Of Dragon Fruit

The vitamin and mineral content of dragon fruit is extensive, including:

Carotenoids are a type of antioxidant (may reduce cancer risk).

Lycopene is a kind of lycopene that (may improve heart health and reduce cancer risk).

Magnesium is a mineral found in the human body (important for cell function, and dragon fruit provides 18 percent of the recommended daily amount).

Metals include iron, which is one (which is very important for healthy blood and energy formation, so dragon fruit contains  about 8 percent of the recommended daily intake of iron if consumed)

Vitamin C is a powerful antioxidant (helps your body absorb iron and boosts immune system health).
Gut health advantages

Gut bacteria may aid digestion and perhaps lower the risk of colon cancer. “The consumption of dragon fruit appears to promote the growth of good bacteria in the stomach.

These are the nutritional data for a 3.5-ounce (100-gram) portion.

60 calories

1.2 grams of protein

0 gram of fat

3 percent of the RDI for vitamin C

4 percent of the RDI for iron

Magnesium: 10% of the recommended daily intake

Carbohydrates: 13 g

3 grams of fiber

Dragon fruit is a nutrient-dense fruit due to its high fiber and magnesium content, as well as its low-calorie count.

Dragon fruit also has some great potential health benefits below

Dragon fruits contain prebiotics, which are foods that nourish the beneficial microorganisms in your gut known as probiotics.

The probiotic bacteria lactobacilli and bifidobacteria thrive in dragon fruit in particular. They, along with the other helpful bacteria in your digestive system, can help fight off disease-causing viruses and dangerous germs. They also aid in the digestion of food.

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Flavonoids, phenolic acid, and betacyanin are among the antioxidants found in them. These natural compounds protect your cells from free radical damage, which can cause diseases such as cancer and premature aging.
It’s fat-free and high in fiber by nature. It’s a healthy snack since it might help you stay fuller for longer in between meals.

It can help you get more iron. Dragon fruit contains iron abundantly, which is needed to transport oxygen throughout the body and provide energy.
Vitamin C, which is found in dragon fruit, aids in the absorption of and utilization of iron.

It can help to boost your immune system. Vitamin C and other antioxidants found in dragon fruit are beneficial to your immune system.


Health Hazards of Dragon Fruit

Apparently, studies have shown occasional allergy responses, dragon fruit is typically safe to eat. Swelling of the tongue, hives, and vomiting are some of the symptoms. This type of reaction appears to be extremely uncommon.

Again, if you consume enough red dragon fruit, your urine color may become pink or crimson. Some of this type of symptoms appears to be more serious than it is.
However, if you consume a lot of beets, the same thing can also happen, but once the fruit has passed aways through your system, your urine color should return to its regular hue.

How to Keep Dragon Fruit Fresh Always

Any remaining dragon fruit that has not been consumed can be kept in the fridge for up to 5 days in a plastic bag. You can also freeze dragon fruit it for up to three months to always freshen it.

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Dragon Fruit: How to Eat It Properly

There are numerous ways to enjoy dragon fruit. In a fruit salad, combine it with pineapple and mango, as well as other tropical fruits. One can also make a salsa out of it, ice cream as well. It can be squeezed into juice or water and also tossed it with Greek yogurt as a topping. Alternatively, you can freeze it and combine it into a smoothie.

Dragon Fruit Preparation

One can squeeze the dragon fruit lightly before purchasing it. It should be able to give a little bit without becoming excessively mushy or too soft.
Be aware that fruit with bruises or dry leaves is overripe and should be totally avoided. Allow it to ripen on the counter for a few days if it seems firm when you press on it.

Cut the apple into quarters to prepare it.
Use a spoon, ice cream scoop, or melon baller to remove the skin of the flesh, whatever method is most convenient for you, however, the skin should not be eaten.

 

Conclusion

The tropical fruit dragon fruit is a must-try if you’ve never had it.

In a low-calorie portion, it tastes fantastic and adds a splash of color to your meal while also providing critical nutrients, prebiotic fibers, and beneficial plant components.

Dragon fruit is a delicious and nutritious way to mix up your fruit intake. It has a plethora of health advantages.

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I am a practising physician and medical expert also a blogger and content creator

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