What Is Dragon Fruit Good For?
Discovering Dragon Fruit
Botanical name: Hylocereus undatus
Who knew there was a plant with a flower like an explosion of flame, which produces a beautiful but short-lived fruit with the appearance of a brilliant pink rosebud? This is the pitya – dragon fruit – indigenous to Central America but is also grown and exported from several Southeast Asian countries, such as Thailand and Vietnam. Obtained from several cactus species, its succulent stem provides the uniquely delicious fruit with moisture in the arid climates where it grows.
Some dragon fruits have red or yellow skin (which looks a little like a soft pineapple with spikes) and white or red flesh, but always the beginnings of overlaid leaves, similar to an artichoke, and an abundance of small, black, edible seeds. The flavor is mildly sweet, like a blend of kiwi and pear, and it has a crunchy texture.
While it may seem a little strange at first, it’s easy to get to the fruit. Simply slice lengthwise and either scoop out the flesh, or quarter it and peel back the leathery skin. Eat only the white part with seeds, removing any residual pink parts, which are bitter.
Health Benefits of Dragon Fruit
Dragon fruits have a surprising number of phytonutrients. Rich in antioxidants, they contain vitamin C (equivalent to 10 percent of the daily value), polyunsaturated (good) fatty acids, and several B vitamins for carbohydrate metabolism, as well as carotene and protein. Calcium is present for strong bones and teeth, iron and phosphorus for healthy blood and tissue formation. The benefits are realized in a number of ways, from a strengthened immune system and faster healing of bruises and wounds to fewer respiratory problems.
Dragon fruits have zero complex carbohydrates, so foods can be more easily broken down in the body, helped by vitamin B1 (thiamin) and other B vitamins. The phytochemical captin, used as a medication to treat heart problems, is present in the fruit itself, and an oil in the seed operates as a mild laxative.
The seeds of dragon fruits are high in polyunsaturated fats (omega-3 and omega-6 fatty acids) that reduce triglycerides and lower the risk of cardiovascular disorders. Eating dragon fruit can help the body maintain such normal function as ridding the body of toxic heavy metals and improved eyesight. Lycopene, responsible for the red color in dragon fruit, has been shown to be linked with a lower prostate cancer risk.
However, consume dragon fruit in moderation because it contains fructose, which may be harmful to your health in excessive amounts.
Dragon Fruit Healthy Recipes: Truly Tropical Fruit Bowl
- 1½ cups fresh papaya, cubed
- 1 cup pineapple chunks
- 1 banana, sliced
- 1 cup mango, cubed
- 1 cup strawberries, sliced or cut into quarters
- 1 cup dragon fruit
- Garnish: starfruit slices
Fruit salad dressing:
- ¼ cup coconut milk
- 1 Tbsp. freshly-squeezed lime juice
- 2 Tbsp. brown sugar or stevia
- Stir fruit salad dressing ingredients together in a cup until sugar/stevia dissolves. Set aside.
- Place all the fresh fruit in a mixing bowl. Pour the dressing over and toss well to mix.
- Pour or scoop the fruit salad into a serving bowl, or into a prepared pineapple boat. Garnish just before serving with a few star fruit slices drizzled with fresh lime juice to prevent browning. Ready for the luau!