Dragon fruit is a tropical fruit that has become increasingly popular in recent years. Though people primarily enjoy it for its unique look and taste, evidence suggests it may provide health benefits as well. This article takes a look at dragon fruit, including its nutrition, benefits, and how to eat it. Share on Pinterest Dragon fruit grows on the Hylocereus cactus, also known as the Honolulu queen, whose flowers only open at night. The plant is native to southern Mexico and Central America. Today, it is grown all over the world. It goes by many names, including pitaya, pitahaya, and strawberry pear. The two most common types have bright red skin with green scales that resemble a dragon — hence the name. The most widely available variety has white pulp with black seeds, though a less common type with red pulp and black seeds exists as well. Another variety — referred to as yellow dragon fruit — has yellow skin and white pulp with black seeds. Dragon fruit may look exotic, but its flavors are similar to other fruits. Its taste has been described as a slightly sweet cross between a kiwi and a pear. SUMMARY Dragon fruit contains small amounts of several nutrients. It’s also a decent source of iron, magnesium, and fiber. Here are the nutrition facts for a serving of 3.5 ounces, or 100 grams (1):
Given the high amount of fiber and magnesium, as well as the extremely low calorie content, dragon fruit can be considered a highly nutrient-dense fruit. SUMMARY Dragon fruit contains several types of antioxidants. These are compounds that protect your cells from unstable molecules called free radicals, which are linked to chronic diseases and aging (2). These are some of the main antioxidants contained in dragon fruit pulp (3):
One study compared the antioxidant properties of 17 tropical fruits and berries. While dragon fruit’s antioxidant capacity was not especially high, it was found to be best at protecting certain fatty acids from free radical damage (9, 10). SUMMARY Animal studies suggest that dragon fruit may provide various health benefits. Many of these are likely due to its fiber and antioxidant content. Both red and white varieties of dragon fruit have been shown to reduce insulin resistance and fatty liver in obese mice (11, 12, 13). 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 (13). Dragon fruit contains prebiotic fiber that promotes the growth of beneficial bacteria in your gut — potentially improving metabolic health (14). 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 (15). In another study, rats with diabetes treated with an extract from the fruit had a 35% reduction in malondialdehyde, a marker of free-radical damage. They also had less arterial stiffness, compared to the control group (16). 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 (17). SUMMARY 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, 19). These are the only two reported allergic reactions at this point, but other people may be allergic to this fruit without knowing it. SUMMARY Though it may look intimidating, dragon fruit is very easy to eat. Here’s how to eat dragon fruit:
Ideas for serving dragon fruit:
SUMMARY 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. Overall, dragon fruit is unique, incredibly tasty, and can add variety to your diet. Dragon fruit is a food that grows on a climbing cactus called hylocereus, which you'll find in tropical regions around the world. The plant’s name comes from the Greek word "hyle," which means "woody," and the Latin word "cereus," which means "waxen." On the outside, the fruit has the appearance of a hot pink or yellow bulb with spike-like green leaves shooting up like flames around it. Cut it open, and you'll find fleshy white stuff inside dotted with black seeds that are OK to eat. This fruit comes in red- and yellow-skinned varieties. The cactus originally grew in southern Mexico and South and Central America. The French brought it to Southeast Asia in the early 19th century. Central Americans call it "pitaya." In Asia, it's a "strawberry pear." Today, you can buy dragon fruit throughout the U.S. Dragon fruit is juicy with a slightly sweet taste that some describe as a cross between a kiwi, a pear, and a watermelon. The seeds have a nutty flavor. In one 6-ounce serving of dragon fruit cubes, you'll get:
You'll also get these vitamins and minerals: Dragon fruit has many potential health benefits, including:
Dragon fruit is generally safe to eat, although studies have reported isolated allergic reactions. Symptoms include swelling of the tongue, hives, and vomiting. This type of reaction seems to be very rare. If you eat enough red dragon fruit, it might turn your pee pink or red. This symptom looks more alarming than it actually is. The same thing can happen if you eat a lot of beets. Your pee should turn back to its normal color once the fruit is out of your system. Before you buy dragon fruit, squeeze it gently. It should give a little bit without feeling too soft or mushy. Avoid fruit that has bruises or dry leaves -- signs that it's overripe. If it feels hard when you press on it, let it ripen on the counter for a few days before eating. To prepare the fruit, cut it into quarters. Either peel away the skin or remove the flesh with a spoon, ice cream scoop, or melon baller. Don't eat the skin. You can eat dragon fruit in a few ways. Toss it into a fruit salad along with other tropical fruits like pineapple and mango. Cut it into a salsa. Churn it into ice cream. Squeeze it into juice or water. Use it as a topping for Greek yogurt. Or freeze it and blend it into a smoothie. Store any leftover dragon fruit in a plastic bag in the fridge for up to 5 days. Or freeze it for up to 3 months. Here are more ways to eat dragon fruit. |