One study compared the antioxidant properties of 17 tropical fruits and berries. Dragon fruit contains several antioxidants that protect your cells from damage. These include betalains, hydroxycinnamates, and flavonoids. Both red and white varieties of dragon fruit have been shown to reduce insulin resistance and fatty liver in obese mice 11 , 12 , In one study, mice on a high-fat diet who received an extract of the fruit gained less weight and had reductions in liver fat, insulin resistance, and inflammation , which were attributed in part to beneficial changes in gut bacteria Dragon fruit contains prebiotic fiber that promotes the growth of beneficial bacteria in your gut — potentially improving metabolic health Although this fruit may improve certain features of metabolic syndrome — a condition associated with type 2 diabetes — not all effects may be favorable.
In a study in mice on a high-fat, high-carb diet, the group that received dragon fruit juice had better blood sugar responses and reductions in some liver enzyme markers, while another liver enzyme marker significantly increased They also had less arterial stiffness, compared to the control group Study results on the effects of dragon fruit on type 2 diabetes in people are inconsistent, and more research is needed to confirm these beneficial effects Animal studies suggest that dragon fruit may improve insulin resistance, liver fat, and heart health.
However, the results of human studies are inconsistent. 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 18 , These are the only two reported allergic reactions at this point, but other people may be allergic to this fruit without knowing it.
Dragon fruit is easy to prepare and can be enjoyed on its own or paired with other foods in healthy recipes. Dragon fruit is a low-calorie fruit that contains less sugar and fewer carbs than many other tropical fruits.
It may offer some health benefits , but human studies are needed to verify this. Dragon fruit is known for its unique look and popular among foodies and the health-conscious for its wide range of benefits.
Here are 7 health…. Fruits are very nutritious and contain lots of fiber and antioxidants. However, some people think they can be harmful because of the sugar in them. Next, the red dragon fruit is more flavorful but is a bit harder to find, while the yellow variety is very easy to spot. The trouble is that ripe and unripe dragon fruit look very similar, so you will need some tips to pick out a good one. You will tell if dragon fruit is ripe or not from its skin. This means you will not be able to trust the way the fruit feels in your hand, or even a halved fruit.
Once ripe dragon fruit skin color becomes even, the wings turn yellow, and the edges start browning. The fruit is overripe if its skin has splotches or dark spots. All that being said, keep in mind that dragon fruit is a very difficult fruit to pick out. It has fiber, vitamin C, and omega-three fatty acids contained in its seeds.
Due to its subtle taste, the fruit is in most cases blended with other fruits in frozen bowls or smoothies. Here is a simple way to eat the dragon fruit: cut the fruit crosswise or in length, and eat its flesh using a spoon. You can also cut the fruit in quarters, peel off its skin starting from the pointed edge, if you want to extract the flesh with ease. The fruit may slide a little on the plate or in your hand, much like a peeled kiwi. But if you think it needs a little boost, here are some ideas.
The fruit has a simple preparation; it can be paired with other meals in a balanced recipe or eaten independently. Dragon fruit can taste great, if you find a good one.
But what most people fixate on are the health benefits, and it sounds like one of the biggest reasons to eat dragon fruit. Due to its high antioxidant content, this fruit is a natural therapy for beauty. For instance, Southeast Asians believe that making a paste of the pitahaya and applying it to their faces can make them look younger longer. This antioxidant has been shown to help reduce cancerous cells in the body.
According to some reports, red dragon fruit extract may play a part in the prevention and treatment of breast cancer, but researchers need to conduct more studies to determine its role in the chemoprevention of breast cancer.
The fiber in dragon fruit can also help people with type 2 diabetes stay fuller for longer and lose weight, helping normalize blood sugar levels.
Eating dragon fruit also carries benefits for the skin. It may help reduce age spots , wrinkles, dry skin , and acne. The potential skin benefits come from its vitamin C and antioxidants in the fruit.
These vitamins and minerals can play a role in gradually repairing cell damage, resulting in a more youthful appearance. It may help reduce age spots, wrinkles, dry skin, and acne. If you deal with chronic pain from conditions such as rheumatoid arthritis, eating dragon fruit might provide relief from inflammation and tenderness. The fruit has anti-inflammatory properties that can function as a natural painkiller for these symptoms.
A study published in the Belitung Nursing Journal looked at the possible effects of red dragon fruit on pregnant women with iron deficiency anemia , and found that dragon fruit increased the hemoglobin and erythrocyte level in the seventh day of intervention.
These findings have led researchers to believe that red dragon fruit juice could be an alternative treatment for anemia during pregnancy. Even so, you should still speak with your doctor about ways to correctly manage anemia.
But with the right food choices, you can see an amazing transformation in your body. Because dragon fruit is low in calories, you can eat it as a snack in between meals without feeling guilty. Additionally, the fiber in dragon fruit can help you feel full. Selecting exotic fruit may seem intimidating. Where do you buy dragon fruit? How do you know if it's ripe? How do you store it? Your concerns are understandable, but selecting and storing dragon fruit is much easier than you think.
A bright and even color is an indication of ripeness. You can also identify a good dragon fruit by gently pressing the skin with your finger. Once you are ready to dig into your dragon fruit, cut the fruit in half or in quarters, peel off the skin, and then use a spoon to scoop out the flesh. Or store the fruit in the freezer for up to three months. This is perfect if you plan to make smoothies with the fruit.
One of the best things about dragon fruit is its versatility. Some people scoop out the flesh and eat the fruit by itself. Another option is tossing dragon fruit in a bowl with pineapple , kiwi, blueberries , or strawberries for a summer salad.
You could also blend dragon fruit with other fruit into a smoothie. You can even add the fruit to yogurts or ice cream. One simple recipe to try this week is a Dragon Fruit Smoothie Bowl.
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