Dragon fruit, also known as pitaya or pitahaya, looks exotic and tastes refreshing but beyond looks, this fruit is a powerhouse of vitamins, antioxidants, hydration, and gut-supporting nutrients. Whether your goal is glowing skin, better digestion, weight control, or boosting immunity, dragon fruit is one fruit you should definitely add to your diet.
In this detailed guide, you’ll learn:
What is a dragon fruit?
The cactus family is where dragon fruit comes from. It has bright pink or yellow skin and tiny black seeds that you can eat. It has a mild sweetness, is low in calories, and is very hydrating.
Common types:
- Hylocereus undatus, or white flesh pitaya
- Pitaya with red flesh (Hylocereus costaricensis)
- Yellow dragon fruit (Selenicereus megalanthus)
People think that red and yellow types are healthier because they have more antioxidants.
The nutritional value of dragon fruit (per 100g)
- 60 calories
- 13g of carbs
- 1.2 grams of protein
- No fat
- 3g of fiber
- 25% of the RDA for vitamin C
- 4% of the RDA for iron
- 10% of the RDA for magnesium
- Antioxidants include betalains, lycopene, and polyphenols.
Dragon fruit is a great food to eat every day because of its nutritional profile.
The 15 best things about dragon fruit
- Strengthens the immune system
Dragon fruit is full of antioxidants, vitamin C, and phytochemicals that boost your immune system and help your body fight off illness. - Helps you lose weight
Dragon fruit is low in calories and high in fiber, which keeps you full for a long time and stops you from eating too much. Great for keeping your weight in check. - Good for your digestion
Dragon fruit has prebiotic fiber that feeds good bacteria in the gut, helps with digestion, and makes you feel less bloated. - Full of Antioxidants
It has betalains, lycopene, and polyphenols that protect your cells from oxidative stress and make you look younger. - Good for a healthy glow on your skin
Vitamin C and antioxidants help skin look younger and more radiant by boosting collagen and lowering pigmentation. - Keeps blood sugar in check
The fiber in dragon fruit slows down the absorption of sugar, which is good for people who need to keep their blood sugar levels stable (talk to your doctor about how to do this). - Gives the body water
This fruit has a lot of water in it, which makes it great for staying hydrated in the summer. - Increases Iron Levels
Dragon fruit has natural iron that helps make hemoglobin and makes you less tired. - Helps keep your heart healthy
The seeds have healthy fats that might lower bad cholesterol and raise good cholesterol. - Anti-Inflammatory Effects
The antioxidants help ease joint pain, swelling, and inflammation. - Makes hair healthier
Vitamin C helps the body make collagen, which makes hair roots stronger and hair shinier and healthier. - Helps a healthy pregnancy
Folate, fiber, hydration, and iron are all good for pregnant women (with their doctor’s permission). - Gives You Energy
Magnesium helps your muscles work and your energy metabolism, which keeps you active all day. - Helps the gut flora stay healthy
It works like a natural prebiotic to make gut bacteria better and improve digestive health in general. - Good for Cleaning the Liver
Its antioxidants and ability to keep you hydrated may help your liver detoxify and stay healthy.
When is the best time to eat dragon fruit?
- In the morning on an empty stomach
- Before the workout
- As a snack in the middle of the day
- With smoothies and salads
- If your digestion isn’t very good, don’t eat late at night.
How to Eat Dragonfruit
You can eat dragon fruit in a lot of different ways:
- Cut it up and eat it right away.
- Put in smoothies
- Mix with yogurt
- Add to fruit salads
- Mix into drinks that help you detox
- Put on top of chia pudding
- Make juice from dragon fruit
What to Expect from Dragon Fruit
- Usually safe, but there are some cases when
- A mild allergy
- Diarrhea (if you eat too much)
- Urine that is pink (not harmful, from red pitaya)
- The key is moderation.
Who Should Eat It Often
- Women who are pregnant
- People who love fitness
- People who want to lose weight
- People who are constipated
- People who love taking care of their skin and hair
- People with weak immune systems
- People with diabetes (in moderation)