Dragon fruit, low in calories but rich in vitamins and minerals

Dragon fruit is known in English as dragon fruit. In addition, it also has another name derived from Mexico: pitaya or pitahaya. In Central America and Northern South America, people call it pitaya roja. And, if you hear people talk about strawberry pear that its name also.

Dragon fruit is native to regions including Mexico, Guatemala, Honduras, Nicaragua, Costa Rica, El Salvador, and Northern South America. And, Dragon fruit is also grown in East Asia, Southeast Asia, the United States, the Caribbean, Australia, and throughout tropical and subtropical regions of the world.

Dragon fruit is low in calories but rich in vitamins, minerals and beneficial plant compounds like polyphenols, carotenoids and betacyanins.

The nutritional content of a dragon fruit about 220g is as follows:

Calories: 136
Protein: 3grams
Fat: 0grams
Carbohydrates: 29grams
Fiber: 7grams
Iron: 8% of the RDI
Magnesium: 18% of the RDI
Vitamin C: 9% of the RDI
Vitamin E: 4% of the RDI

Eating dragon fruit can help prevent cancer, support the heart and digestion. In addition, it is also effective in weight loss and skin beautification. Following, we list the proven health benefits of dragon fruit.

Fight against chronic disease
Dragon fruit contains antioxidants such as vitamin C, beta-carotene, lycopene and betalain. Many studies have linked a diet rich in antioxidants to reducing the risk of chronic diseases such as heart disease, cancer, diabetes, and arthritis.

Free radicals are unstable molecules that cause cell damage, which can lead to inflammation and disease. One way to combat this is to eating antioxidant-rich foods like dragon fruit. Antioxidants work by neutralizing free radicals. As a result, it prevents cell damage and inflammation.

Luckily, dragon fruit contains several types of powerful antioxidants, including:

√ Vitamin C: Observational studies have found a correlation between vitamin C intake and cancer risk. For example, one study in 120,852 people found higher vitamin C intakes with lower rates of head and neck cancer.

√ Betalains: Test-tube studies suggest that betalains may combat oxidative stress and may have the potential to inhibit cancer cells.

√ Carotenoids: Beta-carotene and lycopene are plant pigments that give dragon fruit its vibrant color. Diets rich in carotenoids have been linked to a reduced risk of cancer and heart disease.

Importantly, antioxidants work best when eaten naturally in foods, rather than in pill form or as a supplement.

Provides plenty of fiber
Dragon fruit is rich in fiber and has no fat, making it a great snack because it keeps you fuller for longer between meals.

Fiber is an indigestible carbohydrate that boasts an extensive list of potential health benefits. Health authorities recommend 25 grams of fiber per day for women and 38 grams for men. And, like antioxidants, dietary fiber supplements are not as healthy as fiber in natural foods.

In fact, fiber is well known for its role in supporting the digestive process, but many studies have also shown it to play a role in protecting against heart disease, managing type 2 diabetes and maintain a healthy body weight.

It's important to note that a high-fiber diet can have limitations, especially if you're used to a low-fiber diet. To avoid stomach upset, gradually increase your fiber intake and drink plenty of water.

May help Sugar control
Due to rich in soluble fiber and insoluble cellulose fiber, dragon fruit can control blood sugar and prevent the risk of diabetes. The researchers said, this is possible because it replaces damaged cells in the pancreas to make insulin - the hormone that helps the body break down sugar. It also works for people those with diabetes.

Promotes a healthy gut
Dragon fruit may promote the growth of healthy bacteria in the gut, which is associated with a healthy gastrointestinal tract.

Because dragon fruit contains prebiotics, this is a type of fiber that helps promote the growth of healthy bacteria in the gut. It has the ability to improve the balance of beneficial bacteria in the gut. Numerous studies, both in humans and in animals, have shown that an imbalance in the gut is linked to conditions like asthma and heart disease.

Prebiotics can be said to be a food source for healthy bacteria in the gut. They use this kind of fiber as fuel promoting the growth of two families of healthy bacteria: lactic acid bacteria and bifidobacteria. These are two families of bacteria that can kill viruses and bacteria that cause infections.

Strengthens the immune system
Dragon fruit can help strengthen the body's immune system because it is rich in vitamin C and carotenoids which are powerful antioxidants.

The white blood cells in your immune system attack and destroy harmful substances. However, the white blood cells are extremely sensitive to damage by free radicals. And, so luckily that Vitamin C and carotenoids can neutralize free radicals to protect white blood cells against damage.

Helps boost iron levels
Iron plays an important role in the movement of oxygen in the body. It also plays an important role in breaking down food into energy for body's activities.

Dragon fruit contains a lot of iron and vitamin C which helps the body absorb and use iron.

In fact, it is estimated that 30% of the world's population is iron deficient. To combat low iron, it's important to consume a variety of iron-rich foods. Rich sources of iron include meat, fish, legumes, nuts and whole grains.

Dragon fruit can be another great choice, even for vegetarians, as one serving contains 8% of the Recommended Daily Intake (RDI).

Good source of Magnesium
With 18% of the daily requirement of magnesium, in just one cup, dragon fruit becomes a source of more magnesium than the most fruits.

On average, the body contains 24g of magnesium, although it seems very small, but this mineral is present in every cell and is involved in more than 600 important chemical reactions in the body. For example, it is involved in the reactions necessary to break down food into energy, contract muscles, form bones, and even make DNA.

According to the health benefits mentioned above, dragon fruit is well worth adding to your menu. It is not difficult to find, it is sold in all fruit shops, supermarkets and traditional markets. Moreover, dragon fruit has a mild taste and beautiful color.

If you're looking to add some fruit to your healthy eating, then dragon fruit is a worthy choice.

Compiled and penned by Crocus Media