White-fleshed pitahaya (Hylocereus undatus) is commonly called dragon fruit or strawberry pear. In Latin America, this member of the cactus family is also known as pitahaya blanca. Both the juicy white flesh and the tiny black seeds distributed across the flesh of the dragon fruit are edible and nutritious. Dragon fruit is also low in calories and can offer several health benefits when consumed in moderation and as part of a balanced diet.
In addition to its nutritional value and health promoting effects, the dragon fruit is praised for its appetizing crunchy texture and refreshing, sweet flavor which is like a cross between kiwi and pear. To preserve most of its flavor and nutrients, the dragon fruit is usually eaten raw as a healthy snack or it is pureed into smoothies. The rest of this article provides details of the nutritional value, calorie count and the health benefits of the dragon fruit.
A 100-gram (3.5 oz) serving of white-fleshed pitahaya provides an estimated 21 milligrams of vitamin C, which corresponds to 34% of the daily value (DV) set for vitamin C. By way of comparison, this is less than half the amount of vitamin C found in an equal serving of oranges but more than three times the amount of vitamin C found in carrots. Vitamin C is perhaps best known for its ability to strengthen the immune system, but it also offers many other health benefits. When you eat dragon fruit or other foods that contain vitamin C, you boost your body’s natural ability to get rid of heavy metals and other toxins, promote the healing of your body’s cells, and improve your ability to cope with stress. Vitamin C is also an important antioxidant that is vital for overall good health and beautiful skin.
Health Benefits
Like many fruits and vegetables, dragon fruit contains fiber, vitamins, minerals, and antioxidants that have beneficial qualities.
Helps Build and Heal Cells
Vitamin C (L-ascorbic acid) is essential for good bone structure, cartilage, muscle, and blood vessels. It promotes wound healing, and it may also help to prevent disease.4 Vitamin C must be consumed in the diet because our bodies are unable to make it naturally. Vitamin C also aids in the absorption of iron, and dragon fruit is one of the rare fruits that contains some iron (about 1mg per 6-ounce serving, or 7% of the daily value).
Reduces Inflammation
Dragon fruit is rich in flavonoids, one of the many types of antioxidants that can help repair cell damage caused by oxidative stress and reduce inflammation. In turn, this can help the body ward off some chronic diseases.5
Improves Digestive Health
Fiber helps to boost satiety, improves digestion and regularity, and may help to lower blood cholesterol. Current guidelines suggest consuming 20 to 35 grams of fiber each day. Fiber also provides many other health benefits, including decreased risk of some types of cancer, obesity, cardiovascular disease, and diabetes.
Helps Manage Blood Sugar
Some research in animals shows that dragon fruit can improve insulin resistance and decrease blood glucose levels in type 2 diabetes.6 A 2017 review of research in humans showed more promise for dragon fruit reducing blood glucose levels in people with prediabetes, rather than type 2 diabetes.7