Dragon Fruit: Nutrition Info and 3 Health Benefits

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Dragon fruit is a alimentary — not to mention vibrant — fruit that can benefit your body and your taste bud, says cross-file dietician Mira Ilic, MS, RDN, LD .
ready to get a little adventurous ? here ’ s how to incorporate dragon fruit into your diet when it ’ randomness in season from summer to early descent.

What is dragon fruit?

Dragon fruit, besides called pitaya or strawberry pear , looks like something straight out of a Dr. Seuss book : On the outside, it ’ s a pink egg-shaped with green scales ( hence the “ dragon ” name ). Inside, it has white human body with bantam black seeds. The fruit ’ sulfur strange appearance besides gives off “ psychedelic artichoke ” vibraphone .
“ It ’ s a tropical fruit that comes from a cactus. It ’ s available everywhere around the populace, but it ’ randomness autochthonal to Mexico and South America, ” Ilic notes .

What does dragon fruit taste like?

“ If you like kiwi fruit and pears, then you ’ ll probably like dragon fruit. It ’ mho sweet and crunchy. ”

Dragon fruits come in a variety of shapes and colors :

  • Pink skin with white flesh. This is the most well-known kind, but it’s the least sweet. It’s sold under the names including Alice, Cosmic Charlie and Guyute.
  • Pink skin with red or pink flesh. Bigger and sweeter than its white-fleshed cousin, this variety is sold in stores under names such as Red Jaina and Bloody Mary.
  • Pink skin with purple flesh. Look for the name “American Beauty” in stores.
  • Yellow skin with white flesh. Yellow dragon fruit is the hardest to find, but it’s also the sweetest.

The benefits of eating dragon fruit

The pulp of the dragon fruit is depleted in calories and nonfat. It besides contains plenty of :

Fiber

Dragon fruit is an excellent source of fiber, Ilic says. The daily recommendation for adults is at least 25 grams — and dragon fruit packs 7 grams in a single 1-cup serve.

“ Fiber, may benefit gastrointestinal and cardiovascular health, ” notes Ilic. “ Fiber is besides filling, which is helpful if you ’ re trying to lose burden. People who eat unharmed, fiber-rich foods are more probable to maintain a healthy weight. ”

Nutrients

Dragon yield has a short ton of beneficial vitamins and minerals, including :

  • Carotenoids (may reduce cancer risk).
  • Lycopene (may improve heart health and reduce cancer risk).
  • Magnesium (important for cell function, and dragon fruit provides 18% of the recommended daily amount).
  • Iron (important for healthy blood and energy, and dragon fruit contains 8% of the recommended daily intake).
  • Vitamin C (helps your body absorb the iron and boosts immune system health).

Improves gut health

healthy bacteria in your intestine may help digestion and even reduce colon cancer risk. “ Some studies appeared to show that dragon fruit promoted the growth of healthy gut bacteria, ” says Ilic. “ It may have a positive effect on the gut microbiome, the commodity bacteria in our intestines. ”

How to cut and eat dragon fruit

If you can ’ metric ton find dragon yield in your local supermarket, you may have better luck in a forte food store or asian market. To pick one out, Ilic recommends trusting your intestine. “ Follow your fruit know-how, ” she says. “ It should be slenderly soft when you ’ re testing it with your finger. If it ’ sulfur excessively firm, you can distillery bring it home and leave it on your rejoinder to ripen. ”

Peel and cut it into sections when you ’ re ready to eat it. much like an avocado, you eat the human body and discard the skin. You could besides cut it in half and scoop out the flesh with a spoon or melon baller .
Dragon fruit is best consume raw, but you can throw it on the grill like some other fruits. Enjoy it on its own or add it to :

  • Cocktails.
  • Desserts.
  • Fish, especially cod, tuna and mahimahi.
  • Salads.
  • Smoothies.

Once you cut it up, wrap it tightly and put it in your electric refrigerator, ” says Ilic. “ When your dragon fruit starts to get bathetic and brown, throw it away. ”

source : https://nutritionline.net
Category : Healthy