#1 -HIGH IN NUTRIENTS
Dragon fruit is low in calories but packed with essential vitamins and minerals. It also contains a substantial amount of dietary fiber.
Here’s a rundown of the main nutrients in 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.
#2- May Help Fight Chronic Disease
Free radicals are unstable molecules that cause cell damage, which may lead to inflammation and disease.
One way to combat this is 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 such as heart disease, cancer, diabetes and arthritis.
Dragon fruit contains several types of potent antioxidants, including.
#3- Loaded With Fiber
Dietary fibers are nondigestible carbohydrates that boast an extensive list of potential health benefits. Health authorities recommend 25 grams of fiber per day for women and 38 grams for men. Like antioxidants, fiber supplements do not have the same health benefits as fiber from foods.
With 7 grams per one-cup serving, dragon fruit is an excellent whole-food source.Although fiber is probably most well known for its role in digestion, research has suggested it may also play a role in protecting against heart disease, managing type 2 diabetes and maintaining a healthy body weight.
Although more research is needed, some observational studies suggest that diets high in fiber may protect against colon cancer. While no studies have linked dragon fruit to any of these conditions, its high-fiber content can help you meet your recommended daily values.
However, it’s important to note that high-fiber diets can have drawbacks, especially if you’re accustomed to a low-fiber diet. To avoid stomach discomfort, increase your intake of dietary fiber gradually and drink plenty of fluids.
#4- Promotes a Healthy Gut
Your gut is home to some 100 trillion diverse microorganisms, including more than 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 disease.
Given that dragon fruit contains prebiotics, it can potentially improve the balance of good bacteria in your gut. Prebiotics are a specific type of fiber that promotes the growth 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.
Regularly consuming prebiotics may reduce the risk of infection in your digestive tract and diarrhea. This is because prebiotics promote the growth of good bacteria, which researchers believe may outcompete the bad.
#5- Strengthens Your Immune System
Your body’s ability to fight infection is determined by several different factors, including the quality of your diet.
The vitamin C and carotenoids in dragon fruit may boost your immune system and prevent infection by protecting your white blood cells from damage.
The white blood cells in your immune system attack and destroy harmful substances. However, they are extremely sensitive to damage by free radicals.
As potent antioxidants, vitamin C and carotenoids can neutralize free radicals and defend your white blood cells against harm.
#6- May Boost Low Iron Levels
Dragon fruit is one of the few fresh fruits that contain iron.
Iron plays a crucial role in transporting oxygen throughout your body. It also plays an important role in breaking down food into energy.
Unfortunately, many people do not get enough iron. In fact, it has been estimated that 30% of the world’s population is deficient in iron, making it the most common nutrient deficiency worldwide.
To combat low iron levels, it’s important to consume a variety of iron-rich foods. Rich sources of iron include meats, fish, legumes, nuts and cereals.
Dragon fruit may be another great option, as one serving contains 8% of your recommended daily intake (RDI). It also contains vitamin C, which helps your body absorb iron.
#7- Good Source of Magnesium
Dragon fruit offers more magnesium than most fruits, with 18% of your RDI in just one cup.
On average, your body contains 24g of magnesium, or roughly one ounce.
Despite this seemingly small amount, the mineral is present in every one 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, muscle contraction, bone formation and even the creation of DNA.
More studies are needed, but some indicate that higher intakes of magnesium may reduce the risk of heart disease and stroke.
Studies also show that diets adequate in magnesium support bone health.