Dragon fruit: Health Benefits, Nutrition Values and Easy Recipes

Let’s face it, we all have been mesmerized by the exotic appeal of the dragon fruit. The fruit’s vibrant (and more common) pink hue transports us to the tropic islands and their fabulous beaches.

And,

Its name originates from its resemblance to the mythical dragon. In different regions, they might be known by their vernacular such as pitahaya, pitaya, or strawberry pear.

What is a Dragon Fruit?

Believe it or not, a dragon fruit plant is actually a cactus known as Hylocereus. This species of cacti is also known as the Honolulu Queen and their flowers only bloom at night. It was primarily grown in Central and Southern America when the Aztec civilization was at its prime.

While,

In the 17th century, the French explorer distributed this fruit to Vietnam. From here, the delicious epidemic of dragon fruit spread all across Asia (specifically China and Israel). 

Varieties of Dragon Fruit

At present, there are more than 140 species of this fruit. Out of them, only three enjoy global recognition. Each dragon fruit has a spikey leather-like exterior and the flesh has black seeds. The following are the three major varieties.

• Hylocereus guatemalensis: They have yellow skin with white flesh.
• Hylocereus polyrhizus: They have red or pink skin with red flesh. 
• Hylocereus undatus: They have red or pink skin with white flesh.

Nutritional Values

Dragon fruit has an unusual chemistry. They are rich in vitamins A & E and packed with gigantic amounts of fiber and antioxidants. They have a negligible amount of fat. 200 gms of dragonfruit (roughly 1 cup) contains a plethora of nutrients. Their nutritional value has been mentioned below.

Calories	120
Calcium	97
Protein	2.4 gms
Carbohydrates	26 gms
Fiber	6 gms
Fat	Less than 1 gm
Sugar	15 gms
Vitamin B	B1 (thiamin), B2 (riboflavin), and B3 (niacin)
Vitamin C	6% of the Recommended Dietary Intake (RDI)
Vitamin E	3% of the RDI
Iron	8% of the RDI
Magnesium	20% of the RDI
Antioxidants	Betalains, Flavonoids, and Hydroxycinnamates

Benefits

While some eat this fruit for its exotic nature, some eat it for its myriad health benefits. Because of their nutritional benefits, they have been termed as ‘superfoods’.

Some of the benefits are listed below.

1. This fruit is rich in lycopene, omega 3, and omega 9 fatty acids which diminishes the risk of heart diseases, Hence, they must be consumed by patients suffering from cardiovascular conditions.
2. Since they have a negligible amount of calories, they are really great if you are on a weight loss journey or have a restricted calorie intake. Due to their fiber-rich and fat-free nature, they may also act as a replacement for your snacks as they keep you full for a long time.
3. They are rich in antioxidants, which prevent cell erosion and keep the existing cells healthy. This helps in fighting the aging process. It can also improve the health of your hair and make them smooth and shiny.
4. For diabetics, dragon fruits are a great alternative as they decrease insulin resistance. The high fiber content assists in maintaining the blood sugar level and controls the spike in these levels.
5. The high Vitamin C content is beneficial in reducing the risk of cancer, especially colon cancer. It also boosts the immune system.
6. They diminish the chances of getting a fatty liver and high cholesterol.
7. The magnesium and calcium content help strengthen the bones and lessen the chances of joint pains or arthritis.
8. The beta-carotene in the fruit reduces the risk of cataracts and other macular degeneration. 
9. The prebiotic fiber encourages the growth of beneficial bacteria in the gut, which is directly responsible for good metabolic health.
10. Red dragon fruit can induce the growth of hemoglobin and erythrocyte levels. Due to this fact, it is usually recommended for pregnant anemic women.

Drawbacks

Although there are diverse benefits solely due to its nutritional composition, there have been cases where some individuals developed allergies to the dragon fruit. Thus, if you have an allergy to the fruit, they must be kept at bay.

And also,

Consuming a lot of red dragon fruit may also discolor your urine to a pink or red hue. You must not be alarmed by this revelation as the color will revert to normal once the fruit is out of your system.

How to cut Dragon Fruit

1. You must peel the fruit before eating it.

2. To expose the fruit’s flesh, you may cut the fruit across its length.

3. Now you can remove the skin or simply scoop it out with a spoon.

4. If you want, you may cut it into segments, slices, or dice. 

If the fruit is ripe, you do not even need a knife and can simply peel the skin off.

How to Eat Dragon Fruit

There are several different ways to enjoy this fruit including both the flesh and the peel. Although you can eat it raw, you may want to try it in your salads, smoothies, shakes, or even desserts.

The taste of a dragonfruit is an unexpected combination of kiwi, pears, and melons. The seeds have a nutty flavor. Thus, you will be astounded with each bite of the majestic fruit. You should only eat a ripe dragon fruit. You can check its ripeness with sheer touch. Give it a gentle squeeze. It must not feel too hard or too mushy. You should also avoid those fruits with too many bruises or spots.

A few recipes are listed below:

1. Dragon Fruit Shake

Breakfast is the most important part of your day. However, your busy schedule may keep you from eating breakfast. In such cases, you can revert to smoothies and shakes as a healthy alternative. Making a dragon fruit shake preserves all of its nutritional properties while still keeping your health the primary priority.

Ingredients

To make the shake you will need the following ingredients. Most of the elements of this recipe are customizable according to your taste preferences.

• 1 Cup of dragonfruit
• 1 banana
• 1 glass of milk (nut milk, if you are lactose intolerant)
• Sweetener of your choice (optional)
• Toppings of your choice (optional)

Recipe

The following steps illustrate the process of making a healthy shake in no time.

1. Chop up the banana and dragon fruit into small pieces.
2. Put the milk, chopped fruits, and the sweetener into a blender.
3. Mix until you reach your desired consistency. If it is too thick, you may add more milk or water.
4. Transfer it to a glass and top off with your favorite toppings.

And there you have it! A fresh glass of dragon fruit shake which you can take to go.

2. Dragon Fruit Peel Jelly

If you plan on eating the skin of the fruit, you must wash them thoroughly, as they may be laced with all sorts of pesticides and insecticides, unless they are organic. The peel in its raw form is inedible and quite tough. However, you may boil it and then ingest it. But what’s better than engaging your sweet tooth?

With the following recipe, you can easily make a delectable batch of fresh peel jelly. This dessert is a sure formula to impress your family and friends.

Ingredients

To go forward, you will need the following ingredients.

• 4 cups water
• Agar Agar/ Gelatin powder
• Sweetener: Maple Syrup/ Honey/ Sugar
• Chopped fruits (optional)
• Coconut Flakes/ Sprinkles/ Toppings (optional)

Recipe

If you mimic the following steps, you will find yourself on a path to a mouth-watering jelly.

1. Fill up a pot with 4 cups of water and bring it to a boil.
2. Wash the fruit thoroughly. Peel the skin off and chop it into small cubes.
3. Introduce the skin to boiling water.
4. Once the color is integrated into the water and it has become pink, remove the fruit skin.
5. At this point, mix your sweetener and the agar agar/ gelatin powder. Let the mixture come to a simmer till the agar agar is dissolved in the solution.
6. If you wish, you may add some chopped fruit of your liking. Stir this mixture and let it cool down for a bit.
7. Transfer into another container and refrigerate it. You may keep them in custom molds or jelly cups. It may take anywhere between half an hour to two hours to solidify.
8. Chop the jelly into pieces and coat it with coconut flakes or any other topping you desire.

Read related posts:

National Fruit of India

Dry Fruit Names

Why Dragon fruits?

Although the exotic nature and the skin of the fruit may be quite intimidating, this fruit is in fact a godsend. They taste amazing and are nutrient-dense. They exhibit nothing but positive results on your health (except in the extremely rare cases of allergies). For these reasons, they are widely loved. However, you must try to limit your dragon fruit consumption to 1 cup or approx 200 gms. Recipes

Now the question of the hour. Where do I get these majestic fruits? The answer is quite simple yet shocking.

Buying dragon fruits does not necessarily have to be a hassle. These days online delivery platforms such as VegEase can deliver the freshest fruits to your doorstep. They are synonymous with affordability, accessibility, and convenience. Thus, we advise you. In fact, we encourage you to place an order of fresh fruits right now, incorporate them into your diet, and be one step closer to healthy living!

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