12 Amazing Health Benefits of Dragon Fruit

Dragon fruit is a vibrant red-skinned tropical fruit with a combined taste of a pear and a kiwi. It is quite popular these days as people want to enjoy the health benefits it provides like aiding digestive problems, lowering the risk of a spike in blood sugar, etc.

In addition, by eating this exotic fruit, you can get a lot of antioxidants, iron, magnesium, and fibre content. However, to learn about the health benefits of dragon fruit in detail, keep reading this piece!

Team Digit

Health Benefits of Dragon Fruit
Nutritional Values of Dragon Fruit
How to Include Dragon Fruit?
Side Effects of Overeating
Who Should Avoid?
Frequently Asked Questions

12 Health Benefits of Dragon Fruit

Dragon fruit is a good source for gaining the required vitamins, nutrients, and disease-fighting content for the body. In fact, by eating this fruit regularly, you will be able to experience the below health benefits:

1. Lowers Risk of Cancer

One of the top health benefits of eating dragon fruit is reducing the risk of undergoing colon cancer. In other words, as this fruit is rich in anti-cancer properties and is a primary source of Vitamin C, it strengthens your immunity preventing you from suffering from chronic diseases like Alzheimer's Patient, diabetes, cancer, etc.

2. Prevents Diabetes

This exotic fruit contains fibre in high amounts, which helps you maintain a healthy blood sugar level and avoid sudden spikes. It is a widespread problem when suffering from diabetes, but by regularly consuming dragon fruit, you can avoid it and control other medical consequences related to diabetes as well.

3. Aids Digestion

Another advantage of dragon fruit consumption is it helps promote gut health for proper digestion. In other words, when you consume this fruit regularly, it provides your body with fibre and maintains bowel regularity. This, as a result, prevents and treats constipation problems (if any) along with other health conditions.

4. Improves Cardiovascular Health

The most significant benefit of consuming this fruit is improving cardiovascular health by providing the body with omega-3 and omega-6 fatty acids. In addition, it also reduces the risk of undergoing heart attack and stroke by keeping the arteries clean. In other words, by regularly consuming this fruit, you can ensure better flow of blood to and from the heart properly.

5. Helps in Weight Loss

If you are trying to lose weight, then consuming dragon fruit can help you reduce your calorie intake and sugar in the body. In other words, when you have dragon fruit as a snack in between your meals, you appear slimmer due to its fast melting capability. Moreover, it keeps your stomach full for a long time and prevents your urge to keep snacking. Lastly, it is rich in fibre that boosts the metabolism rate and initiates weight loss.

6. Betters Skin Health

Consuming dragon fruit can also help you better your skin health more than any skin product. This is because, in this fruit, vitamin C is present in abundance that can prevent acne and treat dry skin. In addition, it can fight ageing signs like wrinkles, fine lines and age spots. Furthermore, since this fruit is also a rich source of Vitamin B3, it helps prevent premature ageing and treats sunburns.

Apart from this, antioxidant properties present in the fruit will clean out your skin pores, flush out all the toxins and provide you with smooth-glowing skin. However, the best part is it can help repair damaged skin cells by enriching your body with adequate minerals and nutrients.

7. Ensures Healthy Pregnancy

There are pregnancy benefits of eating dragon fruits, too, since they contain high amounts of folate, iron, and vitamin B. In this regard, vitamin B and folate keep the mother safe from going through congenital disabilities. In addition, calcium helps in the bone development of the foetus. Also, the magnesium content of the bone prevents postmenstrual complications in women.

8. Boosts Immune System

Dragon fruit is rich in vitamin C and other antioxidants that help strengthen the immune system. This can enhance your body’s ability to fight off infections and diseases.

9. Enhances Metabolism

The high fibre and antioxidant content in dragon fruit can boost metabolism, helping your body more efficiently process nutrients and burn calories.

10. Supports Bone Health

Dragon fruit is a good source of calcium and magnesium, essential for maintaining strong bones and preventing osteoporosis, especially in older adults.

11. Improves Iron Absorption

The vitamin C in dragon fruit enhances the absorption of iron from other foods, which is crucial for preventing anaemia and maintaining overall energy levels.

12. Reduces Inflammation

Dragon fruit contains antioxidants and phytonutrients that have anti-inflammatory properties, which can help reduce inflammation in the body and alleviate conditions related to chronic inflammation.

What are the Nutritional Values of Dragon Fruit?

The following is the nutritional value of dragon fruit if you consume 6-ounce of these exotic fruit cubes:

Nutrient	Value per 6 ounces
Protein	2 grams
Fat	0 grams
Calories	102 cal
Fibre	5 grams
Carbohydrate	22 grams
Sugar	13 grams
Iron	0.1 milligrams
Vitamin C	4 milligrams
Vitamin A	100 international units (IU)
Calcium	31 milligrams
Magnesium	68 milligrams

How to Include Dragon Fruit in Your Daily Diet?

advantages of adding dragon fruit daily in diet plan

There are many ways to include dragon fruit in your diet, and some of the popular ways are listed below:

1. Salad

You can either have them as fruit salad for a snack between your meals. Just toss some fresh cut healthy fruits like watermelons, bananas, strawberries, black grapes, pineapple, etc., and mix them with dragon fruit in a bowl.

2. Shake

Make yourself a dragon fruit shake for a healthy breakfast. For this, you need to blend a banana into small pieces with 1 dragon fruit, 1 glass of milk, 4.5 glasses of water and 3 spoonfuls of sugar (optional).

3. Dragon Fruit & Yogurt Mix

Dragon fruit also tastes good when cut into small pieces, mixed with Greek yoghurt and topped with chopped nuts. It makes for a delicious and nutritious treat. The combination enhances both flavour and texture.

4. Fruit Slice

You can also simply slice it up and enjoy it as it is during any time of the day. This makes for a convenient, refreshing snack that requires minimal preparation. It’s perfect for satisfying your hunger with a healthy option whenever you need it.

5. Smoothie Bowl

Blend dragon fruit with a handful of your favourite berries, a banana, and a splash of coconut water. Pour the mixture into a bowl and top with granola, chia seeds, and a drizzle of honey. This creates a delicious and nutritious bowl perfect for breakfast or a satisfying snack.

6. Dragon Fruit Salsa

Dice dragon fruit and mix it with chopped onions, tomatoes, cilantro, lime juice, and a pinch of salt. This vibrant salsa makes an excellent topping for grilled chicken or fish and can also be served with tortilla chips for a tasty and refreshing snack.

7. Dragon Fruit Popsicles

Puree dragon fruit with honey or agave syrup, then pour the mixture into popsicle moulds. Freeze until solid to create a refreshing and healthy treat. These homemade popsicles are ideal for cooling down on a hot day and offer a naturally sweet and nutritious option to enjoy.

8. Fruit Jam

Cook dragon fruit with lemon juice and sugar to create a delicious homemade jam. This vibrant jam can be enjoyed spread on toast, mixed into yoghurt, or used as a delightful filling for pastries. It adds a unique and flavorful twist to a variety of dishes.

9. Dragon Fruit Smoothie

Blend dragon fruit with a cup of spinach, a banana, and a splash of almond milk. This smoothie looks appealing and is a great boost of vitamins and minerals. It’s a great way to enhance your daily nutrient intake while enjoying a delicious and refreshing drink.

10. Dragon Fruit Chia Pudding

Mix chia seeds with almond milk and let them soak overnight to create a creamy base. In the morning, top the chia pudding with cubed dragon fruit and a drizzle of maple syrup. This combination makes for a healthy and satisfying breakfast that’s both nutritious and delicious.

What are the Side Effects of Overeating Dragon Fruit?

Overall, there are no health risks associated with consuming dragon fruit as such, but to provide some side effects according to the best possible data, here are some to mention:

Diarrhoea: Since dragon fruit is fibre-rich and helps your bowel movement. This keeps the stomach clear and expedites the defecation process. However, sometimes, overconsumption of dragon fruit can initiate diarrhoea.
Reddish faeces: Although consuming dragon fruit helps treat many chronic conditions like diabetes, heart disease and others, some people have reported a rosy appearance when they urinate or defecate.
Allergic reactions: Dragon fruit has some hypersensitive reactions in people, like their lips, tongue and throat get swelled up. Their skin appears red, and there is a consuming sensation in the throat.
Hypotension: This can be another side effect of overconsuming dragon fruit due to increased antioxidants in the body. This fruit is a good source of antioxidants that improve blood flow to and from the heart. Naturally, it reduces hypertension and similar cardiovascular issues. However, one should be careful about the right proportion of intake. Excess intake of this fruit may increase the heartbeat, causing hypotension.
Interactions with Medications: Dragon fruit can affect how certain medications work due to its high antioxidant content. If you are on medication, consult with a healthcare provider to ensure there are no interactions.
Blood Sugar Fluctuations: While dragon fruit generally has a low glycemic index, excessive consumption may impact blood sugar levels, especially in individuals with diabetes. Regular monitoring is recommended.
Digestive Issues: Besides diarrhoea, overeating dragon fruit can cause other digestive issues such as bloating or abdominal discomfort, particularly if the body is not accustomed to high fibre intake.

Who Should Avoid Eating Dragon Fruit?

can i include eating dragon fruit in diet plan

Dragon fruit might not be suitable for everyone. In the following conditions, experts recommend avoiding dragon fruit:

1. Allergy

Consumption of dragon fruit usually is safe. However, it may turn allergic in some people, so if you experience any unnatural situation after consuming it, like redness or, swollen throat/ lip/ tongue or inflammatory sensation, it is best to stop the intake immediately.

2. Diabetes

It is best to avoid eating dragon fruit if you have diabetes. This is because it interferes with the blood sugar level to a large extent. However, if you take it anyway, keep checking your sugar level as, due to its nature, dragon fruit can lower your blood sugar.

3. Surgery

As this fruit changes your blood sugar level, experts recommend avoiding it at least two weeks before surgery. This precaution helps to ensure stable blood sugar levels and reduce potential complications during the procedure.

4. Kidney Issues

People with kidney problems should be cautious about dragon fruit consumption, as it contains potassium, which could exacerbate kidney-related conditions. Consulting a healthcare provider is recommended.

5. Digestive Sensitivities

People with sensitive digestive systems or gastrointestinal conditions may experience discomfort due to the high fibre content of dragon fruit. If you have such conditions, consult a healthcare professional.

This is all the information on the numerous health benefits of dragon fruit and the nutritional value you can extract from its regular consumption. Make sure to read it, and if you think you need help with any of the conditions discussed above, adopt the fruit to your daily diet. However, be mindful of the consumption level so that you do not attract any of its side effects.

FAQs about the Health Benefits of Dragon Fruits

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Does dragon fruit provide any benefit when applied to the skin?

By applying dragon fruit as a face mask, you can benefit by getting glowing and well-nourished skin. For this purpose, you just need to smash the fruit along with yoghurt and blend it into a paste. Afterwards, apply it to your skin and rinse with lukewarm water for 20 minutes.

What is the best time to eat dragon fruit to extract maximum benefit?

There is no fixed time as such you can eat it at any time of the day. However, consuming the fruit in the morning can fuel your body with essential nutrients to complete your full day's work with total energy.

Can dragon fruit be eaten daily?

Yes, dragon fruit can be eaten daily. It is a nutrient-dense fruit with various health benefits, but like any food, it should be consumed as part of a balanced diet.

What organ is dragon fruit good for?

Dragon fruit benefits several organs, including the heart, digestive system, and skin. It supports cardiovascular health, aids digestion, and promotes healthy, glowing skin.

Is dragon fruit good for the skin?

Yes, dragon fruit is good for the skin. It is rich in antioxidants and vitamin C, which can help combat signs of ageing, improve skin texture, and reduce acne.

Can you eat dragon fruit raw?

Yes, dragon fruit can be eaten raw. It is commonly enjoyed fresh, either on its own or in salads, smoothies, and desserts.

Is dragon fruit kept in the fridge?

Dragon fruit can be kept in the fridge, especially if it's already cut. Whole dragon fruit can be stored at room temperature for a few days but will last longer in the refrigerator.

Which dragon fruit is better, yellow or red?

Both yellow and red dragon fruits offer health benefits but have different flavours and textures. Yellow dragon fruit is typically sweeter and has a more delicate taste, while red dragon fruit has a slightly more tangy flavour and is rich in antioxidants.

Why does my stomach hurt after eating dragon fruit?

After eating dragon fruit, stomach pain could be due to its high fibre content, which might cause digestive discomfort in some people. It could also be related to sensitivity or an allergic reaction. If the pain persists, consult a healthcare professional.

Does dragon fruit help with weight loss?

Yes, dragon fruit can aid in weight loss due to its high fibre content, which promotes a feeling of fullness and helps regulate appetite. Its low calorie and high water content makes it a healthy snack.

Can dragon fruit help lower blood pressure?

Yes, dragon fruit may help lower blood pressure due to its potassium and antioxidant content. Potassium helps balance sodium levels in the body, which can contribute to maintaining healthy blood pressure levels.

Is dragon fruit good for digestion?

Yes, dragon fruit is good for digestion. Its high fibre content aids in maintaining bowel regularity and preventing constipation, promoting overall digestive health.

Does dragon fruit have any effect on blood sugar levels?

Dragon fruit generally has a low glycemic index, which means it has a minimal impact on blood sugar levels. However, individuals with diabetes should monitor their blood sugar levels and consult a healthcare provider to ensure it fits their dietary needs.

Is dragon fruit safe for children?

Yes, dragon fruit is safe for children and can be a healthy addition to their diet. Its vibrant colour and mild flavour make it appealing to kids and provide essential nutrients like vitamins and minerals.