Dragon fruit is a fruit that only grows in tropical and subtropical regions. As the name suggests, this fruit has a skin resembling dragon scales and a shape resembling a large cactus. This fruit is also rich in nutrients so that it offers many health benefits, while helping to meet daily nutritional needs.
Nutritional Content of Dragon Fruit
Dragon fruit (pitaya) has a number of varieties that are characterized by differences in skin color and flesh.
In Indonesia, there are two varieties or types of this fruit that are commonly found, namely red dragon fruit and white dragon fruit.
Although they have different colors, they both have almost the same nutritional content.
Based on the Indonesian Food Composition Data, the nutritional content of 100 grams of red dragon fruit is as follows.
| Water: | 85.7 grams (g) |
| Energy: | 71 cal |
| Protein: | 1.7 g |
| Fat: | 3.1 g |
| Carbohydrates: | 9.1 g |
| Fiber: | 3.2 g |
| Ash: | 0.4 g |
| Calcium: | 13 mg |
| Sodium: | 10 mg |
| Potassium: | 128 mg |
| Phosphorus: | 14 mg |
| Iron: | 0.4 mg |
| Zinc (Zinc): | 0.4 mg |
| Vitamin B1: | 5 mg |
| Vitamin B2: | 0.3 mg |
| Niacin or vitamin B3: | 0.5 mg |
| Vitamin C: | 1 mg |
Not only the content above, this fruit also contains other vitamins and minerals, such as vitamin E and magnesium.
In addition, the Cleveland Clinic mentions, this fruit also contains lycopene, which is a compound from the carotenoid group that gives the fruit its red color.
Lycopene has antioxidant properties that can counteract free radicals, which cause various diseases.
In addition to lycopene, this fruit also contains other antioxidant compounds that are important for the body, namely betalains and hydroxycinnamates.
Various Benefits of Dragon Fruit for Health
Based on the nutritional content, here are the benefits and efficacy of dragon fruit, including red dragon fruit, for your health.
1. Keep skin firm and elastic
Dragon fruit is a good source of antioxidants due to the high content of vitamin C and various bioactive compounds in it.
Meanwhile, antioxidants are very important to keep the skin firm and elastic so that it can help reduce the signs of skin aging.
2. Reduce the risk of cancer
The antioxidant compounds in this fruit, both from lycopene and hydroxycinnamates, also have properties to help prevent cancer.
Several studies have found that eating foods containing lycopene can reduce the risk of several types of cancer, including prostate cancer, breast cancer, and lung cancer.
3. Improves heart health
This fruit can also help improve your heart health.
Consumption of dragon fruit helps lower bad cholesterol levels while increasing good cholesterol. This can happen because of the lycopene, betalain, and fiber content in the fruit.
Not only that, the seeds in the flesh of this fruit are also rich in omega-3 and omega-9 fats which are good for heart health, so they can help prevent heart disease.
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4. Controlling blood sugar levels
Fiber content in this fruit can also help control blood sugar levels.
Fiber can suppress the sugar spikes that occur after a person eats a high glycemic index food.
Not only that, research published in the journal Plos One in 2016 also found that pitaya can fight insulin resistance in mice, which is one of the causes of diabetes.
5. Boost the immune system
Consuming this fruit can also help to boost your immune system.
This benefit can be obtained due to vitamin C and other antioxidant compounds contained in both red and white dragon fruit.
Antioxidants help your body prevent cell damage that is the cause of various diseases.
6. Relieves coughs and colds
In line with the properties above, the benefits of dragon fruit can also help relieve coughs and colds because of the vitamin C content in it.
Although this is not a substitute for medicine, the benefits of dragon fruit can help relieve symptoms.
The reason is, eating foods or fruit containing vitamin C can strengthen your immune system so that it can speed up healing.
7. Losing weight
For those of you who are losing weight, consuming this fruit can be a healthy snack choice for you everyday.
The reason is, the content of red dragon fruit is rich in fiber and low in calories so it is safe for those who are on a weight loss program.
By eating foods high in fiber and low in calories, you will feel full longer, so you will eat less. You can also avoid obesity.
8. Benefits of dragon fruit for digestion
The fiber content in this fruit can also provide benefits that are good for your digestive health.
Eating fiber foods can help control bowel movements, so you can prevent constipation.
In addition, another benefit of dragon fruit for digestion is that this fruit contains oligosaccharides, which is a type of prebiotic that is good for your digestive system.
9. Maintain bone health
Another content of red dragon fruit is that it has various minerals that the body needs to maintain bone health. These minerals, including magnesium, calcium, and phosphorus.
According to the Food Revolution Network, one cup of sliced dragon fruit contains 80 mg of magnesium, which is 22% of the Ministry of Health’s recommended daily intake of magnesium (360 mg).
10. Fights arthritis
Arthritis or arthritis causes severe irritation of the joints so that sufferers can experience difficulty moving.
As for eating this fruit can be an option to help you fight this disease.
The reason is that the antioxidant compounds in red dragon fruit also have anti-inflammatory properties that can help reduce inflammation.
11. Reduces acne
In addition to preventing signs of aging, the benefits of dragon fruit for other skin is to reduce acne.
Apply dragon fruit paste to the redness of the face, twice a day. The benefits you can get because of the vitamin C content in this fruit.
12. Relieves pain in sunburned skin
Not only for acne, this fruit paste can also be used to relieve pain on sunburned skin.
However, usually you need to mix cucumber juice and honey with this fruit paste to get the right properties.
These benefits can be obtained because of the vitamin B3 content which can moisturize the skin and release heat from the affected skin area.
13. Protects hair from damage
For those of you who use hair dye, this fruit juice can also help treat your hair.
You just simply apply fruit juice or conditioner containing dragon fruit extract on your scalp.
This way, the hair follicles will stay open, allowing your hair to breathe and stay healthy and smooth.
14. Maintaining the health of pregnant women
Pregnant women need various nutrients such as iron, vitamin C, B vitamins, and calcium, which are found in this fruit.
For example, the iron in this fruit can help red blood cells to deliver oxygen to the fetus, vitamin C and calcium strengthen teeth and bones, and B vitamins can prevent birth defects.
In addition, the fiber in this fruit can help overcome constipation in pregnant women.
15. Reduces risk of anemia
Not only for pregnant women, everyone needs iron to maintain healthy blood.
The content of this red dragon fruit can help red blood cells transport oxygen to all organs and the body. There is also a lack of iron can cause iron deficiency anemia.
Various Ways to Enjoy Dragon Fruit
You can consume this fruit in other processed forms. You can process it into juices, smoothies, salads, or mixed with oatmeal for breakfast.
In addition, you can mix other fruits in your oatmeal recipe.
To get the optimal benefits and efficacy of this fruit, you should eat this fruit directly.
Pitaya already has a sweet taste that is just right when you consume it, as well as refreshing, and soft.
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