What is Dragon Fruit?
Dragon fruit, also known as pitaya or the dragon pearl fruit, is a beautifully colored tropical fruit that is popping up more and more in food stores around the world. The dragon fruit plant is actually a type of cactus that produces sweet and tangy fruit filled with nutrients. The most common types have either yellow or pink outer skin with white inner flesh dotted with tiny black edible seeds.
Dragon Fruit Appearance
This exotic fruit is called dragon fruit because its scaly outer skin and shape resemble a dragon. The skin can be yellow or pink with green scale-like leaves. Inside, the white flesh is sweet and crunchy, filled with tiny black seeds similar to kiwi seeds.
Dragon Fruit Taste
The taste of dragon fruit has been described as a slightly sweet cross between a kiwi and a pear or strawberry. The flesh has a delicate, almost floral, sweet flavor with a crispy, edible skin that also tastes mildly sweet. Dragon fruit can be sliced up and eaten plain, but it also pairs well with salads, yogurt, oatmeal, kebabs, cocktails and more.
Nutrition Facts
Dragon fruit is low in calories but packed with essential vitamins and minerals. A one-cup serving contains:
- Calories: 136
- Protein: 2 grams
- Fat: 1 gram
- Carbs: 29 grams
- Fiber: 7 grams (27% DV)
- Iron: 8% of the DV
- Magnesium: 12% of the DV
- Vitamin C: 34% of the DV
- Vitamin E: 4% of the DV
It’s also high in beneficial plant compounds like antioxidants and betacyanins that give dragon fruit its vibrant color.
Antioxidants
Several antioxidants are found in high concentrations in dragon fruit including vitamin C, carotene and betalains. These antioxidants can help fight free radicals to prevent oxidative damage that leads to chronic disease.
Betacyanins
The betacyanins that give red and purple produce its bright color have been shown to reduce inflammation. Studies show they may also help prevent heart disease, fight cancer cells, control diabetes, and support brain health.
Health Benefits
Regularly eating this exotic superfood can boost your health in many ways.
May Aid Weight Loss
With fewer than 60 calories in each piece of dragon fruit, this fruit is an ideal low-calorie component to add to a healthy weight loss diet. It’s also high in fiber to help keep you full and satisfied.
Good Source of Fiber
Dragon fruit is high in fiber, providing 7 grams per cup (27% DV). Fiber moves through the body undigested, promoting gut health, regularity, heart health and more.
May Lower Blood Sugar
Early research indicates the fruit may help lower blood sugar levels and manage diabetes symptoms due to a combination of fiber, antioxidants and beneficial plant compounds.
May Boost Immunity
With hefty doses of antioxidants like vitamin C and other nutrients, dragon fruit can give your immune system a boost, protecting your body from illness and infection.
May Improve Heart Health
The fiber, magnesium, and antioxidants like betalains found in pitaya may help lower cholesterol and high blood pressure, reducing risk of stroke and heart attack.
Could Fight Cancer
Some test tube studies show promise that bioactive compounds extracted from dragon fruit may cause apoptosis (death) of cancer cells and slow the growth and spread of certain types of cancer.
How to Eat Dragon Fruit
Selecting Dragon Fruit
When buying fresh dragon fruit, choose one with bright, evenly colored skin, whether yellow or magenta. Avoid any with brown or mushy spots. The body should be firm yet yield slightly to gentle pressure, similar to an avocado. For ripe fruit with the sweetest flavor, look for larger sized dragon fruits.
Cutting Dragon Fruit
Cutting this exotic fruit is easy once you know how. First, use a sharp knife to slice straight down the side of the fruit, cutting it in half. Then make angled slices into the half fruit pieces in a grid pattern without cutting through the back skin. Use a spoon to scoop out the diced cubes of flesh and enjoy!
Dragon Fruit Recipes
Add sweet and tangy dragon fruit flavor to your diet by blending it into smoothies, bowls, oatmeal, yogurt, kebabs, cocktails and more. The mild sweet taste pairs well with other fruits and juices. And the creaminess works perfectly in chilled desserts like ice cream, popsicles and pudding.
Dragon fruit is a nutritious tropical superfood that tastes amazing while providing essential nutrients and health benefits. With its spectacular fire-like skin and kiwi-pear flavor, dragon fruit is an exotic accompaniment to any dish.
FAQs
What does dragon fruit taste like?
Dragon fruit has a mild, sweet taste similar to a kiwi or pear. The texture is like a cross between an apple and a watermelon, with moist crunchy flesh dotted with tiny edible black seeds.
What are the health benefits of eating dragon fruit?
Potential dragon fruit health benefits include improved digestion, lower blood sugar levels, weight loss, boosted immunity, heart health protection, and anti-inflammatory properties that may help fight chronic diseases like cancer.
How do you cut and prepare dragon fruit?
Cut a ripe dragon fruit in half lengthwise with a sharp knife. Make a grid pattern of slices into the fruit without cutting through the back skin. Use a spoon to scoop out the cubed flesh and black seeds that are ready to enjoy!
What recipes can you make with dragon fruit?
Try using dragon fruit in smoothie bowls, oatmeal, yogurt, cocktails, kebabs or even freeze it into sorbet or popsicles. You can also dice it up to toss into salads for a pop of sweet flavor and color.
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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