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Dragon Fruit Benefits: A Fruit Packed With Nutrition!

Ms. Ayesha Nasir

4 min read

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Dragon fruit benefits are numerous and everlasting. The delicious fruit provides several benefits for health which will be discussed in detail in this article, so keep reading to know more!

What is Dragon Fruit?

Dragon Fruit

Dragon fruit is a fruit known for its unique vibrant look and texture. It is not only pleasant to look at but it is also delicious and packed with nutrients. This tropical fruit is known as pitahaya or strawberry pear and grows in Mexico and America.

Dragon fruit has a shocking pink bulb with green leaves like spikes and the inside is white and speckled with edible black seeds. 

The fruit has a delicious, sweet taste and is low in calories. It is highly nutritious and packed with vitamins, minerals, antioxidants, and compounds such as carotenoids, and betacyanins that are beneficial for the human body.

Dragon Fruit Benefits

Here are some notable benefits of dragon fruit for your health:

1. Dragon Fruit Fights Cancer

Dragon fruit is packed with antioxidants. An antioxidant is a compound in the body that fights the formation of free radicals in the body. Free radicals are the compounds that disrupt the normal functioning and replication of cells and create cancer cells in the body. Thus, this fruit is extremely beneficial to the body and prevents cancer. 

These antioxidants exist in dragonfruit as vitamin C, carotenoids, etc. Research shows that antioxidants work best if they are taken in their natural form rather than in the form of a pill. So direct plant or fruit source is the best for this purpose. 

2. Reduces The Chances Of Heart Disease

As discussed above, dragonfruit has pulp that contains betalains that increase good cholesterol also known as LDL in the body. Its seeds are full of omega 3 and omega 9 fatty acids that are excellent for the heart. This reduces the risk of developing cardiac diseases later in life. The presence of antioxidants also prevents the formation of chronic heart disease later in life. 

3. Dragon Fruit Fights Diabetes

Dragon fruit is good at controlling blood sugar levels as it is full of fiber and helps control spikes in the level of your blood sugar. Research conducted also shows that it might help in repairing the cells in your pancreas that secrete insulin thus helping the level of sugar in your blood. However, with diabetes fruits should always be consumed in balance. 

4. Dragon Fruit As An Immunity Booster

Dragon fruit is rich in vitamin C, around 9% of RDI (Recommended Daily Intake), which makes it an exceptionally good source of boosting immunity. The carotenoids in this fruit also help in protecting the white blood cells from damage thus keeping the body immunized.

They also neutralize the free radicals in your body and protect your body from harm.

5. Good For Gut Health

Dragon fruit is full of fiber and nutrients that are good for your gut health. This is because they contain prebiotics, a substance that is extremely important to maintain the good bacteria in your stomach. Your gut contains good bacteria like lactobacilli that are extremely important in protecting and refining your gut. They also metabolize the fiber that your body cannot digest so you can get the maximum benefit from it.

The prebiotics in the dragonfruit help flourish these bacteria and help to improve gut health. 

6. Dragon Fruit Is Full of Fiber

Dragon fruit contains about 7 grams of fiber in one serving which is an excellent amount of fiber in the body. This helps to maintain peristaltic movements of the gut and relieves constipation.

In addition to this, the fiber-rich quality of this fruit also prevents heart diseases, controls type 2 diabetes, and helps to maintain weight. Dragonfruit is an excellent snack and keeps you feeling full for a longer period. 

7. Improves Iron Levels In The Body

Dragonfruit is an excellent source of iron. 1 serving contains about 8% RDI Iron and is crucial for the body’s needs. Iron deficiency anemia is extremely common, specifically in women, making this fruit a superfood for people with iron deficiency. Iron is important for transporting oxygen throughout the body and helps the breakdown of food in the body. 

8. A Good Source Of Magnesium

Dragonfruit is a good source of magnesium in the body. It contains about 18% RDI of magnesium in the body. Magnesium is important for the breakdown of food in the body, turning it into energy and it even helps in DNA construction in the body. 

The most important use of magnesium is to help in the development of strong bones which is essential. 

9. Dragon Fruit Is Great For The Skin And Hair

This fruit is an excellent source of vitamin C, making it a natural way of treating dull skin and weak hair. Consuming dragon fruit clears up your skin and gives it a healthy glow. It also makes the hair strong and shiny. Use dragonfruit in juices and consume it daily to see the results of this fruit. 

10. Dragonfruit For Pregnant Women

Dragon fruit is extremely beneficial for pregnant women as it is rich in iron and vitamin C. Most women suffer from Iron deficiency anemia which gets worse as pregnancy progresses. Having a natural source of Iron is extremely important for pregnant women. Furthermore, it has a good amount of fiber which improves gut health and relieves common problems in pregnancy like constipation.

Before consuming dragon fruit during pregnancy, it is a good idea to consult your doctor to know whether it is safe to add the fruit to your diet. Your healthcare provider can also give you instructions on how much dragon fruit to eat and at what time of the day.

Low In Calories But High In Nutrients 

Dragon fruit, as discussed earlier, is a fruit that is low in calories but high in nutrients and fiber. Here are the nutrients in 227 grams of dragon fruit that makes roughly one cup of the fruit.

Magnesium18% of the RDI (Recommended Dietary Intake)
Vitamin C9% of the RDI (Recommended Dietary Intake)
Source: https://www.healthline.com/nutrition/dragon-fruit-benefits

How to Eat Dragon Fruit

There are several ways to consume dragon fruit. To eat dragon fruit, you must first know if it is ripe enough to eat. Ripe fruit is bright pink and has a normal amount of spots on it. A dragon fruit that is green is unripe and the one with too many spots is likely overripe. Once you find the perfect fruit, you can remove the skin using a knife and dice the fruit and eat it however you wish.

Dragon fruit can be eaten on its own or can be enjoyed in salads, as a fruit shake with bananas or fruit of your choice, or in smoothie bowls.


Dragon fruit is a superfood and is an excellent source of antioxidants, Vitamin C, Iron, Magnesium, and fiber that help in fighting cancer cells, improving gut health, maintaining iron levels in the body, and making the bones strong. Dragon fruit can be eaten on its own with edible seeds or it can be consumed in shakes, salads, or juices. 

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.

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