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.
Summary
Dragon fruit is low in calories but rich in vitamins, minerals and beneficial plant compounds such as 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
- Vitamin C: Observational studies have found correlations between vitamin C intake and cancer risk. For example, a study in 120,852 people associated higher intakes of vitamin C with lower rates of head and neck cancer
- Betalains: Test-tube studies indicate betalains can combat oxidative stress and may have the ability to suppress cancer cells
- Carotenoids: Beta-carotene and lycopene are the plant pigments that give dragon fruit its vibrant color. Diets rich in carotenoids have been linked to a reduced risk of cancer and heart disease
Importantly, antioxidants work best when eaten naturally in food, rather than in pill form or as a supplement. In fact, antioxidant supplements may have harmful effects, and taking them without medical supervision is not recommended
On the other hand, dragon fruit is highly recommended.
Summary
Dragon fruit contains the antioxidants vitamin C, beta-carotene, lycopene and betalain. Studies have linked diets high in antioxidants to a reduced risk of chronic disease.
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.
Summary
Dragon fruit offers 7 grams of fiber per serving, making it an excellent choice for meeting your daily fiber needs.
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
For example, a study in travelers showed that those who consumed prebiotics before and during travel experienced fewer and less severe episodes of traveler’s diarrhea
Some studies also suggest prebiotics may ease symptoms of inflammatory bowel disease and colon cancer. Unfortunately, these findings are inconsistent
While much of the research on prebiotics is favorable, the research on the prebiotic activity of dragon fruit is limited to test-tube studies. More studies are needed to determine its true effect on the human gut.
Summary
Dragon fruit may promote the growth of healthy bacteria in the gut, which is associated with a healthy gastrointestinal tract.
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.
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