Dragon fruit is the cool star of the nutrition world. Its striking pink, spiky skin looks more like it’s meant to kill than cleanse, but peel back the intimidating shell and you’ll discover a wealth of surprising health benefits.
Today, dragon fruit is considered a “superfood” thanks to its antioxidant, anti-inflammatory and moisturizing properties. Studies show that dragon fruit can even reduce the risk of cancer, diabetes and cardiovascular disease.
But why exactly is dragon fruit so healthy? We spoke to nutritionists who broke down the scientific evidence on dragon fruit benefits into bite-sized pieces (literally).
Meet the experts: Dr. Linia Patel is a nutritionist and author of Food for Menopause. Dr. Megan Rossi is a nutritionist and founder of The Gut Health Doctor and The Gut Health Clinic.
What are the benefits of dragon fruit?
1. It is ultra-moisturizing
Dragon fruit is about 80 percent water, so it should come as no surprise that this superfood is a great source of hydration. According to Dr. Linia Patel, nutritionist and author of Food for Menopause, this fruit promotes hydration, which is especially important in warmer weather. “Like other fruits and vegetables with high water content, it can be a good and tasty source of hydration during the summer months.”
2. It’s great for your gut health
In recent years, we have all become aware of the importance of healthy gut flora – and many of us have proactively started incorporating more prebiotic-rich foods like kimchi and kefir into our diets.
Dragon fruit contains prebiotics that feed your gut bacteria. “You can think of prebiotics as fertilizer for our gut microbiome garden,” says Dr. Patel. “When our good bacteria feed on prebiotics, they produce short-chain fatty acids that have great benefits for the gut microbiome and therefore our overall health.”
“They improve your metabolism and overall health by energizing your colon cells, producing necessary mucus, reducing inflammation, and promoting good immune function. Some research suggests that dragon fruit promotes the growth of probiotic lactobacilli and bifidobacteria.”
3. It increases fiber intake
“Dragon fruit is a great source of fiber, which acts like fertilizer for your gut microbiome,” explains Dr. Megan Rossi, founder of The Gut Health Doctor and The Gut Health Clinic.
According to Patel, fiber is especially important for women going through the menopause. “Fiber nourishes our estrogens, which means our hormones are better balanced,” she explains. “It keeps your appetite under control – because it keeps you full for longer. It also helps regulate your blood sugar levels. Dragon fruit contains 3.1g of fiber per 100g, which means it’s a good source of fiber.”
4. It is full of antioxidants
We are all exposed to oxidative stress, whether from pollution or excessive alcohol consumption. But dragon fruit contains valuable antioxidants that can help fight it. “It is high in vitamin C and vitamin A,” says Patel. “Both nutrients are essential vitamins and powerful antioxidants that help neutralize harmful free radicals at the cellular level and, over time, prevent diseases associated with inflammation and oxidative processes, such as cancer.”
According to Rossi, dragon fruit is also rich in “bioactive chemicals like gallic acid.” This plant chemical can help fight oxidative stress, which, if left unbalanced, “can damage our cells and increase the risk of various metabolic diseases as well as skin aging.”
The conclusion: Dragon fruit is considered a “superfood” and is known for its high nutritional content. Carefully peel the skin from the flesh, cut the flesh into slices and add it to a fruit salad or smoothie.
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