Why You Should Add Dragon Fruit to Your Diet ?

Women‍‍`s Corner
December 23, 2020

Dragon fruit, also referred to as pitahaya or strawberry pear, may be a tropical fruit known for its vibrant red skin and sweet, seed-speckled pulp. Its unique look and acclaimed superfood powers have made it popular among foodies and therefore the health-conscious. Luckily, you don’t need to sleep in the tropics to enjoy the various benefits of dragon fruit. In fact, you'll find it fresh or frozen in supermarkets worldwide.

Here are 7 health benefits of dragon fruit, all supported evidence.

High in Nutrients : Dragon fruit is low in calories but full of essential vitamins and minerals. It also contains a considerable amount of dietary fiber. Here’s a rundown of the most nutrients during a one-cup serving (227 grams) :

Calories: 136

Protein: 3 grams

Fat: 0 grams

Carbohydrates: 29 grams

Fiber: 7 grams

Iron: 8% of the RDI

Magnesium: 18% of the RDI

Vitamin C: 9% of the RDI

Vitamin E: 4% of the RDI

Beyond essential nutrients, dragon fruit supplies beneficial plant compounds like polyphenols, carotenoids and betacyanins.

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May Help Fight Chronic Disease : mFree radicals are unstable molecules that cause cell damage, which can cause inflammation and disease. One way to combat this is often by eating antioxidant-rich foods like dragon fruit. Antioxidants work by neutralizing free radicals, thus preventing cell damage and inflammation. Studies suggest that diets high in antioxidants may help prevent chronic diseases like heart condition , cancer, diabetes and arthritis. Dragon fruit contains several sorts of potent antioxidants, including:

Vitamin C: Observational studies have found correlations between vitamin C intake and cancer risk. for instance , a study in 120,852 people associated higher intakes of vitamin C with lower rates of head and neck cancer.

Betalains: Test-tube studies indicate betalains can combat oxidative stress and should have the power to suppress cancer cells.

Carotenoids: Beta-carotene and lycopene are the plant pigments that give dragon fruit its vibrant color. Diets rich in carotenoids are linked to a reduced risk of cancer and heart condition . Importantly, antioxidants work best when eaten naturally in food, instead of in pill form or as a supplement. In fact, antioxidant supplements may have harmful effects, and taking them without medical supervision isn't recommended. On the opposite hand, dragon fruit is very recommended.

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Loaded With Fiber : Dietary fibers are nondigestible carbohydrates that boast an in depth list of potential health benefits. Health authorities recommend 25 grams of fiber per day for ladies and 38 grams for men. Like antioxidants, fiber supplements don't have an equivalent health benefits as fiber from foods. With 7 grams per one-cup serving, dragon fruit is a superb whole-food source. Although fiber is perhaps most documented for its role in digestion, research has suggested it's going to also play a task in protecting against heart condition , managing type 2 diabetes and maintaining a healthy weight. Although more research is required , some observational studies suggest that diets high in fiber may protect against carcinoma .

While no studies have linked dragon fruit to any of those conditions, its high-fiber content can assist you meet your recommended daily values. However, it’s important to notice that high-fiber diets can have drawbacks, especially if you’re familiar with a low-fiber diet. To avoid stomach discomfort, increase your intake of dietary fiber gradually and drink many fluids.

Promotes a Healthy Gut : Your gut is home to some 100 trillion diverse microorganisms, including quite 400 species of bacteria. Many researchers believe this community of microorganisms may impact your health. Both human and animal studies have associated imbalances in your gut to conditions like asthma and heart condition . Given that dragon fruit contains prebiotics, it can potentially improve the balance of excellent bacteria in your gut. Prebiotics are a selected sort of fiber that promotes the expansion of healthy bacteria in your gut. Like all fibers, your gut cannot break them down. However, the bacteria in your gut can digest them. They use the fiber as fuel for growth, and you reap the benefits.

In particular, dragon fruit mainly promotes the expansion of two families of healthy bacteria: carboxylic acid bacteria and bifidobacteria. Regularly consuming prebiotics may reduce the danger of infection in your alimentary canal and diarrhea. this is often because prebiotics promote the expansion of excellent bacteria, which researchers believe may outcompete the bad.

For example, a study in travelers showed that those that consumed prebiotics before and through travel experienced fewer and fewer severe episodes of traveler’s diarrhea. Some studies also suggest prebiotics may ease symptoms of inflammatory bowel disease and carcinoma . Unfortunately, these findings are inconsistent. While much of the research on prebiotics is favorable, the research on the prebiotic activity of dragon fruit is restricted to test-tube studies. More studies are needed to determine its true effect on the human gut.

Strengthens Your system : Your body’s ability to fight infection is decided by several various factors , including the standard of your diet. The vitamin C and carotenoids in dragon fruit may boost your system and stop infection by protecting your white blood cells from damage. The white blood cells in your system attack and destroy harmful substances. However, they're extremely sensitive to wreck by free radicals. As potent antioxidants, vitamin C and carotenoids can neutralize free radicals and defend your white blood cells against harm.

May Boost Low Iron Levels : Dragon fruit is one among the few fresh fruits that contain iron. Iron plays an important role in transporting oxygen throughout your body. It also plays a crucial role in breaking down food into energy. Unfortunately, many of us don't get enough iron. In fact, it's been estimated that 30% of the world’s population is deficient in iron, making it the foremost common nutrient deficiency worldwide. To combat low iron levels, it’s important to consume a spread of iron-rich foods. Rich sources of iron include meats, fish, legumes, nuts and cereals. Dragon fruit could also be another great option, together serving contains 8% of your recommended daily intake (RDI). It also contains vitamin C , which helps your body absorb iron.

Good Source of Magnesium : Dragon fruit offers more magnesium than most fruits, with 18% of your RDI in only one cup. On average, your body contains 24g of magnesium, or roughly one ounce. Despite this seemingly bit , the mineral is present in all of your cells and takes part in over 600 important chemical reactions within your body.

For example, it takes part in reactions needed for the breakdown of food into energy, contraction , bone formation and even the creation of DNA. More studies are needed, but some indicate that higher intakes of magnesium may reduce the danger of heart condition and stroke. Studies also show that diets adequate in magnesium support bone health.