An Overview of Dragon Fruit Red
Dragon fruit red, also known by its scientific name Hylocereus polyrhizus, is a brightly colored, sweet tasting fruit that originated in Mexico, Central America, and South America. It's part of the cactus family and is also known as red pitaya or red dragon fruit. The vibrant red skin along with sweet white flesh studded with tiny black seeds make this fruit popular around the world.
Appearance and Flavor
The most striking feature of dragon fruit red is its crimson red leathery skin covered in scales that resemble a dragon, hence the name. The skin covers sweet, crunchy white flesh dotted with tiny edible black seeds. The flesh has been described as a combination of a kiwi and a pear with a mildly sweet flavor.
Dragon fruit red has an oval shape that can grow up to 5-6 inches long. The red variety tends to be slightly smaller than the more common yellow variety. When ripe and ready to eat, you’ll notice the red skin yields slightly to gentle pressure.
Nutrition Facts
Dragon fruit red is low in calories but packed with essential vitamins and minerals. A 100 gram serving contains:
- Calories: 60
- Carbohydrates: 13 grams
- Fiber: 3 grams
- Protein: 1.5 grams
- Vitamin C: 34% of the RDI
- Iron: 10.6% of the RDI
- Thiamine: 2.7% of the RDI
- Riboflavin 2.9% of the RDI
This nutrient dense fruit also contains antioxidants betacyanins that give it the vibrant red color. These compounds support immune system health and may help prevent chronic disease.
Potential Health Benefits
Research on dragon fruit red is still emerging, but early studies suggest it may offer several benefits:
May Support Weight Loss
With only 60 calories per serving, dragon fruit red is low in calories and high in fiber, making it a friendly food for supporting weight loss. The fiber helps you feel full for longer while the sweet flavor curbs cravings for unhealthy desserts.
Helps Fight Inflammation
Chronic inflammation is linked to serious health issues like heart disease and diabetes. As an antioxidant powerhouse, compounds in red dragon fruit may help fight inflammation in your body and support overall health.
May Boost Immunity
Red dragon fruit is packed with vitamin C, providing 34% of the recommended daily intake in just one serving. Vitamin C helps encourage the production of white blood cells which help keep your immune system strong.
Supports Digestive Health
With 3 grams of fiber in each serving, dragon fruit red helps keep your digestive system regular. The fiber adds bulk to stool and may help relieve constipation. The crunchy seeds also provide fiber and contain heart-healthy fats.
May Have Antimicrobial Properties
Extracts from dragon fruit red have been studied for their effects against certain strains of bacteria that can cause foodborne illnesses like listeria and E.coli. While more research is needed, compounds in the fruit show promising antimicrobial activity.
How to Select Dragon Fruit Red
When shopping for fresh dragon fruit red, look for oval shaped fruit with bright red skin. Avoid any with brown spots or mushy patches. Gently squeeze - ripe red dragon fruit yield slightly to pressure. The red variety has a shorter shelf life than other varieties so try to eat it within 2-3 days of purchase.
How to Prepare Dragon Fruit Red
Preparing dragon fruit red is simple:
- Slice off the ends of the fruit to expose white flesh.
- Cut in half lengthwise.
- Use a spoon to scoop out the flesh into cubes or small balls.
- You can discard the skin or slice into thin strips to eat if desired.
For the easiest way to prepare dragon fruit red, simply cut in half and use a spoon to eat the fresh fruit from the skin like you would an avocado.
Serving Ideas
In addition to enjoying fresh dragon fruit red by itself, try these recipes and serving ideas to add this exotic superfruit into your diet:
- Top yogurt, oatmeal, or cereal with sliced red dragon fruit
- Toss cubes into green salads for a sweet addition
- Blend into smoothies for a nutrition boost
- Make dragon fruit sorbet for a cool and creamy treat
- Add dragon fruit puree to muffins, cakes or cookies for natural sweetness and moisture.
- Muddle into cocktails and lemonades
- Layer sliced dragon fruit on top of pancakes or waffles
- Skewer cubes and grill for a few minutes as part of fruit kabobs
Dragon Fruit Red Powder Supplements
Finding fresh dragon fruit can be tricky depending on where you live. Look for dragon fruit red powder at health food stores or online. These powders make it easy to mix the nutrients and sweet flavor into smoothies, oatmeal, and more.
Potential Side Effects
When eaten in normal food amounts, red dragon fruit is safe for most people. However, the seeds and skin could potentially cause issues for those with digestive sensitivities or irritable bowel syndrome. Start slowly introducing dragon fruit into your diet and discontinue use if any digestive discomfort develops.
Those with latex allergies may also have a cross reaction to dragon fruit since it’s part of the cactus family. If you have a latex allergy, use caution when trying dragon fruit for the first time.
Due to its fiber content, excessive amounts of dragon fruit could trigger temporary digestive issues like diarrhea, cramping or bloating. Moderation is key, stick to about 1⁄2 to one cup of fresh fruit per day.
Lastly, speak with your doctor before adding dragon fruit to your diet if you take any blood-sugar lowering or blood-thinning medications as it may interfere with these in some people.
The Bottom Line
With its sweet taste, vibrant red color, and stellar nutrient profile, dragon fruit red makes for an exotic and healthy addition to a balanced diet. Early research suggests it may help with weight loss, inflammation, immunity, digestion, and more. Give dragon fruit red a try by scooping out fresh cubes or blending into smoothies to take advantage of the nutrition it offers!
FAQs
What does dragon fruit taste like?
Dragon fruit has a very mild, slightly sweet taste. The white flesh has been described as a cross between a kiwi and a pear, with a crunchy texture dotted with tiny edible black seeds.
Is red or yellow dragon fruit better?
Both varieties are highly nutritious and offer similar benefits. Red dragon fruit may have slightly higher levels of certain antioxidants. Choose whichever color you can find freshest in your area.
Can you eat dragon fruit skin?
Yes, the skin and flesh of dragon fruit are entirely edible. The skin is thin with a crisp, subtly sweet flavor. However it's a personal preference if you want to consume the leathery red skin or just scoop out the flesh.
Why is my dragon fruit not red inside?
You likely have a yellow or white dragon fruit variety instead of red. A fully ripe red dragon fruit will always have bright magenta red skin with white flesh studded with tiny black seeds inside. Other varieties have different exterior colors.
Does dragon fruit make you poop?
The high fiber content in dragon fruit can help relieve constipation for some people. It helps add bulk to stool and may support regular bowel movements.
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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