Health benefits from dragon fruit

In Vietnam, dragon fruit is a cheap fruit, but around the world this fruit is considered a 'super fruit', sought after because it brings many health benefits.

BSCKII Huynh Tan Vu, Head of the Day Treatment Unit (University of Medicine and Pharmacy Hospital - Campus 3) said that dragon fruit is the fruit of a plant in the cactus family, also known as Strawberry Pear, Pitaya or Dragon. fruit. fruit. Dragon fruit is low in calories and rich in fiber and antioxidants.

According to the US Department of Agriculture (USDA), one dragon fruit (about 100 g) contains 264 calories, 3.57 g iron, 82.14 g carbohydrates, 1.8 g fiber, 82.14 g sugar, 107 mg calcium , 30 mg sodium, 6.4 mg vitamin C, no cholesterol and fat.

Dragon fruit has a sweet and refreshing taste so it is used to prepare many delicious drinks and dishes such as smoothies, juices, dragon fruit tea, dragon fruit cake, dragon fruit jam,.

Dragon fruit contains antioxidants betacyanin and betaxanthins, which neutralize free radicals in the body.

According to Dr. Vu, red-flesh or white-flesh dragon fruit both have high nutritional content, meeting the body's essential nutritional needs. Notably, antioxidants (polyphenols, carotenoids, vitamin C,.) in dragon fruit help prevent cancer, chronic diseases, and increase immunity.

Regularly adding dragon fruit to meals helps prevent chronic diseases such as heart disease, cancer, diabetes, arthritis and helps beautify the skin.

Below are the scientifically proven benefits of dragon fruit:

Rich in antioxidants

According to a study in the African Journal of Biotechnology , dragon fruit contains antioxidants betacyanin and betaxanthins, which neutralize free radicals in the body, preventing them from causing damage to organs.

Besides, according to World Journal of Pharmacy and Pharmaceutical Sciences , antioxidants in dragon fruit are useful in preventing inflammatory conditions in the body such as gout and other forms of arthritis.

Control blood sugar

Research in PLOS ONE shows the positive impact of eating dragon fruit on blood sugar control in people with diabetes. That's because the nutrients in this fruit promote the growth of insulin-producing pancreatic cells.

Red-flesh or white-flesh dragon fruit both have high nutritional content.

Rich in vitamins and minerals

World Journal of Pharmacy and Pharmaceutical Sciences  points out that dragon fruit contains magnesium, phosphorus, potassium, vitamin A, vitamin C, zinc, and contains small amounts of calcium and copper.

Has prebiotic properties

Dragon fruit acts as a prebiotic (soluble fiber, not digested in the small intestine), helping to strengthen and nourish intestinal bacteria, according to  Electronic Journal of Biotechnology .

Dragon fruit also contains oligosaccharides, a type of carbohydrate that stimulates the growth of beneficial bacteria in the stomach and intestines, supporting many aspects of human health.

Contains beneficial fatty acids

Dragon fruit seeds provide significant nutritional value thanks to their high content of fatty acids such as natural oils, including omega-3 and omega-9.

Experts encourage you to eat dragon fruit seeds as well. Besides, the peel of dragon fruit also contains many antioxidants that have anti-inflammatory effects, but it has a bitter taste and can be eaten alone or prepared in salads.

However, it should be noted that although dragon fruit is a healthy food, people should only eat it in appropriate doses and combine it with other fruits.

Reduce the risk of disease and enhance immunity

Dragon fruit contains bioactive compounds that may provide health benefits that go beyond their basic nutritional value. In particular, dragon fruit contains vitamins C and A, which help prevent oxidation. In addition, it also contains potassium. These compounds may help prevent diseases related to inflammation and oxidation, including:

1. Diabetes
2. Heart-related diseaes
3. Cancer
4. Dyslipidemia (high cholesterol)

Metabolic syndrome (a combination of conditions that increases the risk of diabetes, stroke, and heart disease).

Provides lots of fiber

According to the US Department of Agriculture, a 100-gram serving of dragon fruit contains more than 3 grams of fiber. According to the U.S. Food and Drug Administration (FDA), the recommended fiber intake is 28 grams per day, based on a 2,000-calorie diet and depending on a person's gender.

Water supply

Expert Kim Shapira, a nutritionist in Los Angeles, USA, said that in addition to containing fiber, dragon fruit is also a good source of water, both of which help support digestion and prevent constipation. However, dragon fruit also contains a large amount of natural sugar in the fruit, which can lead to gas, bloating and diarrhea when eaten too much. Shapira notes that each person's response to dragon fruit and other fruits may vary.

Shapira advises that first, you should only eat half of the dragon fruit and wait at least 15 minutes before eating the rest. "In general, eating well and observing an individual's tolerance level can help control any discomfort," Shapira explains .

"I always recommend starting with half your normal serving size and waiting to see how your body feels ," says the expert.