What is Dragon Fruit?
Dragon fruit, also known as pitaya, is an exotic and unique tropical fruit that is gaining popularity around the world. The dragon fruit plant is a crawling vine species that is part of the cactus family. There are several types of dragon fruits with some of the most common having bright pink or yellow skin along with striking green scales that resemble a dragon—hence the name.
Dragon Fruit Varieties
There are three main varieties of dragon fruit:
- Red dragon fruit (Hylocereus polyrhizus) - This is the most widely exported variety which has red skin and white flesh dotted with tiny black seeds.
- Yellow dragon fruit (Selenicereus megalanthus) - The yellow skinned variety tends to have a smoother skin and whiter flesh compared to the red kind.
- White dragon fruit (Hylocereus undatus) - This blush pink or red skinned fruit has pure white flesh inside with black or dark brown seeds.
Dragon Fruit Source and Growing
Dragon fruit is native to Mexico, Central and South America. Today it is grown commercially in warm tropical regions including Southeast Asia, Florida, California, the Caribbean, Australia and more. The optimal climate is dry and subtropical or tropical. Dragon fruit plants can be grown in pots but also thrive as climbing vines that can be guided on trellises, posts or cactus frames.
Appearance and Taste
When sliced open, all varieties of fresh dragon fruit have flesh similar to a kiwi texture, dotted with tiny black edible seeds. The taste of ripe dragon fruit combines elements of several other fruits—often described as a mix of kiwi, pear, and watermelon flavor profiles. The red and yellow skinned varieties are mildly sweet, while white fleshed dragon fruit balances both sweet and sour flavors.
Dragon Fruit Nutrition Facts
Dragon fruit contains substantial amounts of key nutrients including:
- Vitamin C - Provides 100% RDV per serving
- Iron - 28% RDV
- Thiamin - 25% RDV
- Riboflavin - 25% RDV
- Magnesium - 18% RDV
- Phosphorus - 8% RDV
Dragon fruit also contains antioxidants like flavonoids, phenolic acids, betacyanins and betaxanthins which account for many of its potential health benefits.
Dragon Fruit Fiber Content
A 100 gram serving contains 7-9 grams of dietary fiber which is a substantial proportion, making up 25-30% of recommended daily values. The fiber and water content provide a very low calorie fruit option.
Potential Health Benefits
The unique nutrient and antioxidant profile of dragon fruit provides several evidence-based health benefits:
Boosts Immunity
With high levels of Vitamin C and antioxidants, dragon fruit supports the immune system to fight off pathogens and protect against colds/flu while supporting the growth and repair of bodily tissues.
Aids Digestion
The fiber, water content and digestive enzymes in dragon fruit improve bowel movements, control constipation, support growth of good gut bacteria and promote smooth digestion.
Controls Blood Sugar
Compounds in dragon fruit have been shown to positively impact blood glucose regulation especially in those with diabetes, providing a sweet and low glycemic fruit option.
Supports Heart Health
Antioxidants, fiber, minerals and carotenoids in dragon fruit improve biomarkers of metabolic and cardiovascular health and are linked to lower LDL and total blood cholesterol levels.
How to Choose Dragon Fruit
When shopping for fresh dragon fruit, look for indicators of optimal ripeness:
Color and Texture
Dragon fruit should have bright, vivid colors without brown or dry spots. The fruit should feel firm but not too hard, similar to a ripe mango or avocado rather than a soft berry.
Feel the Spines
For red/yellow dragon fruits, run your fingers gently over the skin spikes. They should be short and flat against the skin rather than long, dried out projections which signal over-ripeness.
Heavy for Size
Ripe dragon fruit feels solidly heavy even though the fruit is rounded. Lift a few pieces to gauge weight for the size.
How to Prepare and Eat Dragon Fruit
Wondering what to do with this strange and wonderful looking fruit? Dragon fruit is extremely versatile. Here are some of the most popular preparation ideas:
Sliced Raw
The simplest way is slicing off the ends, cutting in half lengthwise and spooning out the flesh and seeds. The mild sweet/tart taste makes it an interesting addition to fruit salads or platters.
Blended Drinks
Dragon fruit popsicles, smoothie bowls, juices, lemonades and cocktails allow you to harness its shocking color and combine with complementary flavors.
Pitaya Bowls
Blending then topping dragon fruit soft serve style with homemade granola, sliced fruits, coconut, cacao nibs or other toppings makes perfect Instagram-worthy breakfast bowls.
Baked Goods
The light sweet taste and seed flecked texture pairs nicely baked into quick breads, pancakes, tarts, cookies and other treats.
Potential Concerns
Dragon fruit is safe for most people especially in moderate portions as part of a balanced diet. Some considerations include:
Allergies
Like other fruits, dragon fruit allergy is possible though less common. Those with latex sensitivity should exercise more caution due to potential cross-reactivity.
Pesticides
Some conventionally farmed dragon fruits may have higher pesticide residues compared to other tropical fruits. Choosing organic dragon fruit when available is recommended to minimize this potential concern.
Sugar Content
While the glycemic rating is lower compared to many fruits, the natural sugar content could aggravate certain health conditions. Monitor your serving sizes.
Incorporating Dragon Fruit
If you find dragon fruit in the produce aisle, don't be intimidated by its shocking hot pink color streaked with green and oval shaped form dotted with spikes. Inside reveals a gorgeous flesh and tiny black seeds just waiting to provide vitamin-packed nutrition, antioxidants, and delicate sweet/tart taste. Dragon fruit’s unique look and flavors pair perfectly into modern dishes.
FAQs
What does dragon fruit taste like?
Dragon fruit tastes like a combination of a kiwi, pear, and watermelon. The taste is mildly sweet with a light tartness or sour note depending on ripeness and variety. The texture is similar to kiwi fruit with tiny edible black seeds dispersed throughout white flesh.
What color is dragon fruit inside?
Inside all dragon fruit varieties the flesh is white in color, dotted with tiny black seeds. The most common red dragon fruit has bright magenta skin outside with contrasting white insides.
Is dragon fruit good for weight loss?
Yes, dragon fruit is low in calories, high in fiber and water content, and provides key micronutrients that support metabolism and fat-burning, making it a great component of any weight loss diet.
Does dragon fruit make you poop?
The substantial fiber and water content in dragon fruit supports smooth digestion and bowel movements. Consuming it regularly helps prevent constipation and promote regularity.
Is dragon fruit expensive?
As an exotic tropical fruit, in many regions dragon fruit is priced as a specialty fruit which tends to cost more than common fruits year-round. However it is becoming more widely cultivated and available at increasingly affordable prices.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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