NUTRITION ALERT: DRAGON FRUIT (100 GRAMS) CONTAINS…

These low-calorie fruits are rich in Vitamin C, Iron, calcium and magnesium. (Source: Unsplash)

A native of Mexico and Central America, Dragon fruits may look otherworldly but in taste, they're like a cross between a kiwi and a pear. And they're just as nutritious, maybe, even more so, experts suggest.

According to Dr G Sushma, Consultant, Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad, the nutritional profile of Dragon fruit, also known as pitaya, can vary slightly depending on the specific variety and ripeness. However, in general, she explains that they are "low in calories and contains several essential nutrients."

Nutritional profile of Dragon fruit 

These low-calorie fruits are rich in Vitamin C, Iron, calcium and magnesium. Dr Sushma breaks down the nutritional composition of 100 grams of Dragon fruit serving.

Calories: 60-80

Carbohydrates: 9-14 grams

Fiber: 1-5 grams

Protein: 1-2 grams

Fat: Negligible, usually less than 1 gram

Vitamin C: 20-30% of the recommended daily value (DV)

Iron: 4-10% of DV

Calcium: 1-4% of DV

Magnesium: 6-10% of DV

Dr Sushma notes that these values can vary, and Dragon fruits may have other micronutrients and antioxidants in smaller amounts.

Vitamin C, found in Dragon fruit, supports the immune system, helping to prevent and fight off infections and illnesses. (Source: Unsplash)

Health benefits of Dragon fruits

Dr Sushma expands on the health benefits of Dragon fruits as given below.

  1. Rich in antioxidants: Dragon Fruits contain several antioxidants, including vitamin C, which helps protect the body against free radicals and oxidative stress. Antioxidants can have anti-aging effects and may reduce the risk of chronic diseases.
  2. Boosts immune system: Vitamin C, found in Dragon fruit, supports the immune system, helping to prevent and fight off infections and illnesses.
  3. Provides hydrating properties: Dragon Fruits have high water content, which can help in maintaining hydration levels and supporting overall health.
  4. Aids digestive health: The dietary fiber present in Dragon fruits can promote healthy digestion, prevent constipation, and support a healthy gut microbiome.
  5. Improves heart health: Dragon fruits are a good source of monounsaturated fats, such as omega-3 and omega-6 fatty acids, which can help lower bad cholesterol levels and reduce the risk of cardiovascular diseases.
  6. Has potential anti-inflammatory effects: Some studies suggest, Dr Sushma says, that Dragon fruit may have anti-inflammatory properties, which can be beneficial for reducing inflammation in the body.

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Can diabetics consume Dragon fruits?

Dr Sushma says diabetics can consume Dragon fruits, but in moderation and as part of a balanced diet. "They have a relatively low glycemic index (GI), which means they have minimal impact on blood sugar levels."

However, she adds that, it still contains carbohydrates, so people with diabetes should monitor their portions and consider how it fits into their overall meal plan. "It's always advisable for individuals with diabetes to consult with their healthcare provider or a registered dietitian for personalised dietary advice," she notes.

The high-water content in Dragon fruit can help maintain hydration during pregnancy. (Source: Getty Images)

Are Dragon fruits beneficial for pregnant women?

According to Dr Sushma, Dragon fruits can be a beneficial addition to a pregnant woman's diet. "It provides essential nutrients like vitamin C, which is important for the development of the baby's bones and immune system. The high-water content in Dragon fruit can help maintain hydration during pregnancy." Additionally, the fibre content can aid in preventing constipation, a common issue during pregnancy.

But you have to be careful to consume it in moderation due to its natural sugar content.

How to properly peel and eat a Dragon fruit?

Look for a fruit that is evenly coloured, with bright and vibrant skin, Dr Sushma says. "Avoid fruits with bruising, mold, or any signs of spoilage."

Use a sharp knife to slice off both ends of the Dragon fruit. Then, make a shallow cut along the length of the fruit, cutting through the skin but not all the way through. Gently pry open the fruit by pulling apart the two halves.

Dr Sushma says that the flesh of Dragon fruit is usually white or pink with tiny black seeds. "You can scoop it out with a spoon or cut it into cubes while still in the skin and then scoop it out."

The color variation primarily depends on the variety of dragonfruit. (Source: Unsplash)

Things to keep in mind while eating Dragon fruits

  1. Though Dragon fruits are not common allergens, individuals with known allergies to cactus fruits or other tropical fruits should exercise caution and consult with a healthcare professional, if unsure.
  2. Dragon fruit does contain natural sugars, although it is relatively low compared to many other fruits. However, individuals with diabetes or those watching their sugar intake should consume Dragon fruit in moderation and consider it as part of their overall carbohydrate intake for the day.
  3. While Dragon fruits are nutritious, overconsumption can lead to an excessive intake of carbohydrates and calories. As with any food, it's important to maintain a balanced diet and portion control.

Myths and facts about Dragon fruits

There are some myths related to Dragon fruits that Dr Sushma would like to bust. Firstly, the myth of its "magical weight loss properties". While Dragon fruits are low in calories and contain fiber, they are not a magic weight loss solution, she says. "Weight loss occurs through a combination of a balanced diet, regular physical activity, and overall calorie control."

Another myth associated with it is that Dragon fruits are a cure-all for various diseases and that its color determines its nutritional value. The former is anyway untrue, Dr Sushma notes, and the nutritional content of Dragon fruit remains relatively consistent regardless of the color of the flesh (white or pink), she says. "The color variation primarily depends on the variety of Dragon fruit."

Adding that Dragon fruit seeds are safe to eat and pose no harm to health, she says, "They are small and generally consumed without issue. However, if you prefer not to consume them, you can easily spit them out or choose seedless varieties."

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2023-06-29T13:23:13Z dg43tfdfdgfd