Learn the nutritional benefits of this colorful food
Food ruts happen. Maybe you’re in
one now. Need help getting out of it?
Dragon fruit is a nutritious — not to mention vibrant — fruit that
can benefit your body and your taste buds, says registered dietitian Mira Ilic,
MS, RDN, LD.
Ready to get a little adventurous? When dragon fruit is in season,
from summer to early fall, here's how to incorporate it into your diet.
What is dragon fruit?
Dragon fruit, also called pitaya or strawberry pear, looks like
something straight out of a Dr. Seuss book: It's a pink oval with green scales
on the outside (thus the "dragon" name). It has white flesh with tiny
black seeds inside. The strange appearance of the fruit also reminds me of a
"psychedelic artichoke."
“It’s a tropical fruit that comes from a cactus. It’s available
everywhere around the world, but it’s indigenous to Mexico and South America,”
Ilic notes.
What does dragon fruit taste like?
"If you enjoy kiwi fruit and pears, you'll enjoy dragon
fruit." It's crunchy and sweet."
Dragon fruits are available in a variety of shapes and colors,
such as:
- The skin is pink, and the flesh is white. 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.
- The skin is pink, and the flesh is red or pink. 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. In retailers, look for the name "American Beauty."
- 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 dragon fruit's flesh is low in calories and fat-free. It also
includes a lot of:
Fiber
According to Ilic, dragon fruit is a good source of fiber. The
daily recommendation for adults is at least 25 grams — and dragon fruit packs 7
grams in a single 1-cup serving.
"Fiber has been shown to be beneficial to gastrointestinal
and cardiovascular health," says Ilic. “Fiber is also filling, which is helpful
if you’re trying to lose weight. People who eat full, fiber-rich foods are more
likely to maintain their weight under control."
Nutrients
Dragon fruit has a ton of beneficial vitamins and minerals,
including:
- Carotenoids (may reduce cancer risk).
- Lycopene (may improve heart health and reduce cancer risk).
- Magnesium is a mineral found in the human body (important for cell function, and dragon fruit provides 18 percent 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 gut 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 could have a
beneficial effect on the gut microbiome, or good bacteria in our
intestines," says the expert.
Adverse Effects
Overall, dragon fruit appears to be safe. However, people may
develop an allergic reaction in some rare cases.
In two cases, women with no history of food allergies developed
anaphylactic reactions after consuming a fruit mixture that contained dragon
fruit. Testing confirmed that they had antibodies against dragon fruit in their
blood.
These are the only two reported allergic reactions at this point,
but other people may be allergic to this fruit without knowing it.
How to cut and eat dragon fruit
If you can't get dragon fruit in your local supermarket, try a
specialty food store or an Asian market.
To pick one out, Ilic recommends trusting your gut. “Follow your
fruit know-how,” she says. "When you test it with your finger, it should
be slightly soft." If it’s overly firm, you can still bring it home and
leave it on your counter to ripen.”
When you're ready to eat it, peel it and cut it into sections. You
eat the flesh and discard the skin, just like an avocado. You may also cut it
in half and use a spoon or melon baller to scoop out the flesh.
Dragon fruit is best eaten raw, but you can throw it on the grill
like some other fruits. It's great on its own, but it's also great in:
- Cocktails.
- Desserts.
- Fish, especially cod, tuna and mahimahi.
- Salads.
- Smoothies.
“Once you cut it up, wrap it tightly and put it in your fridge,” says Ilic. "Throw away your dragon fruit when it becomes mushy and brown."