7 health benefits of dragon fruit!

The health benefits of dragon fruit are many as it is one of the most nutrient-rich fruits and is also known as pitahaya. Or strawberry pear, is a tropical fruit known for its vibrant red skin and sweet pulp, sprinkled with seeds.

Its unique look and acclaimed supercharged powers have made it popular with foodies and the health-conscious alike. Fortunately, you don’t have to live in the tropics to enjoy dragon fruit’s many benefits . In fact, you can find it fresh or frozen in supermarkets all over the world.

Health benefits of dragon fruit:

1. High in nutrients:

It is low in calories but packed with essential vitamins and minerals. It also contains a substantial amount of dietary fiber. Here’s a rundown of key nutrients in a one-cup (227-gram) serving:

  • Calories: 136;
  • Protein: 3 grams;
  • Fat: 0 grams;
  • Carbohydrates: 29 grams;
  • Ferro: 8% do IDR;
  • Magnesium : 18% of the RDI;
  • Vitamina C: 9% do IDR;
  • Fiber: 7 grams;
  • Vitamin E: 4% of IDR;

In addition to essential nutrients, it provides beneficial plant compounds such as polyphenols, carotenoids and betacyanins.

2. Fight chronic disease:

Free radicals are unstable molecules that cause damage to cells, which can 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 rich in antioxidants can help prevent chronic diseases like 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.

3. Loaded with fiber:

Dietary fiber  is non-digestible carbohydrates that have an extensive list of potential health benefits.

Health authorities recommend 25 grams of fiber  a day for women and 38 grams for men. Like antioxidants, fiber supplements do not have the same health benefits as fiber in foods.

At 7 grams per cup serving, dragon fruit is an excellent source of complete food.

While fiber is probably best known for its role in digestion, research suggests it may also play a role in protecting against heart disease, managing type 2 diabetes, and maintaining a healthy body weight.

More research is needed, some observational studies suggest that high fiber diets may protect against colon cancer.

While no studies have linked any of these conditions, its high fiber content can help you reach your recommended daily values.

However, it is important to note that high- fiber diets can have disadvantages, especially if you are used to a low- fiber diet . To avoid stomach upset, gradually increase your fiber intake and drink plenty of fluids.

4. Promotes a healthy gut:

Your gut is home to around 100 trillion diverse microorganisms, including over 400 species of bacteria.

Many researchers believe that this community of microorganisms can affect your health. Human and animal studies have linked imbalances in your gut to conditions like asthma and heart disease.

Regular consumption of prebiotics can reduce the risk of digestive tract infection and diarrhea. This is because probiotics promote the growth of good bacteria, which researchers believe can outperform the bad.

For example, a study in travelers showed that those who consumed prebiotics before and during travel had fewer, less severe episodes of traveler’s diarrhea.

Some studies also suggest that probiotics may alleviate symptoms of inflammatory bowel disease and colon cancer. Unfortunately, these findings are inconsistent.

While much of the research on prebiotics is favorable, research on the prebiotic activity of drupes is limited to test-tube studies. More studies are needed to determine its true effect on the human gut.

5. Strengthens your immune system:

Your body’s ability to fight infection is determined by a number of different factors, including the quality of your diet.

Vitamin C and carotenoids in dragon fruit can boost the immune system and prevent infection by protecting white blood cells from damage.

The immune system ‘s white blood cells attack and destroy harmful substances. However, they are extremely sensitive to free radical damage.

As potent antioxidants, vitamin C and carotenoids can neutralize free radicals and defend your white blood cells from damage.

6. It can increase low iron levels:

It is one of the few fresh fruits that contain iron .

Iron plays a crucial role in transporting oxygen throughout the body It also plays an important role in breaking down food into energy.

Unfortunately, many people don’t get enough iron . In fact, an estimated 30% of the world’s population is iron deficient , making it the most common nutrient deficiency worldwide.

To combat low iron levels , it is important to consume a variety of foods rich in iron . Rich sources of iron include meats, fish, vegetables, nuts and cereals.

Dragon fruit can be another great choice, as one serving contains 8% of your recommended daily intake (RDI). It also contains vitamin C , which helps the body absorb iron .

7. Good source of magnesium:

It offers more magnesium than most fruits, with 18% of its RDI in just one cup. Also, on average, your body contains 24g of Magnesium , or approximately one ounce.

Despite this seemingly small amount, the mineral is present in every cell and participates in over 600 important chemical reactions in your body. In addition, for example, it participates in reactions necessary for the breakdown of food into energy, muscle contraction, bone formation and even the creation of DNA.

Useful links: 

More studies are needed, but some indicate that higher intakes of magnesium may reduce the risk of heart disease and stroke. Furthermore, studies also show that proper diets in magnesium support bone health .

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