Top 5 health benefits of dragon fruit

Discover our full range of healthy benefit guides including the benefits of kiwi and the benefits of passion fruit.

Nutritional profile of dragon fruit

An 80g serving provides:

• 46kcal / 192KJ
• 0.29g protein
• 0.11g fat
• 12.0g carbs
• 2.4g fibre

Dragon fruit is also rich in plant compounds and micronutrients, including flavonoids and vitamin C which has a protective, antioxidant effect.

Top 5 health benefits of dragon fruit

1. Source of fibre

Dragon fruits are a good source of both soluble and insoluble fibre. Fibre not only plays a crucial role in digestive health, it provides some protection against cardiovascular disease and obesity as well as type 2 diabetes – yet most of us don’t eat enough.

2. Source of protective antioxidants

Dragon fruits are rich in plant compounds including flavonoids and phenols, as well as vitamin C. These have a protective antioxidant effect, helping to minimise the effects of oxidative stress and inflammation. This may be helpful for chronic conditions like heart disease and pre-diabetes.

3. Low in carbohydrates

While not as low in carbs as some fruits, such as berries and avocado, dragon fruit is considered a low-carb fruit and may be included in moderate amounts as part of a keto diet.

4. May support gut health

Rich in soluble fibre, dragon fruit not only improves digestive transit but may promote the growth of beneficial gut bacteria, and therefore support the immune system.

5. May support metabolism

Studies suggest an extract from dragon fruit may help minimise weight gain and protect against fatty liver and insulin resistance. This is thought to be because of the beneficial change to gut microbes. Although more studies are needed to confirm this.

How to eat dragon fruit

Dragon fruits are easy to enjoy. Slice in half and scoop out the flesh with a teaspoon or peel the skin then slice. Add dragon fruit to a fruit salad, a smoothie or to desserts, like a tropical tart. The taste is similar to a pear or kiwi.

Is dragon fruit safe for everyone?

Dragon fruit is generally safe, although there have been two reports of anaphylactic reactions to both the whole fruit and its juice. Although these reports are rare, it is important to be aware of potential allergic reactions.

Overall, is dragon fruit healthy?

Dragon fruit is a unique fruit with a fresh flavour, it contains less sugar and fewer carbs than many other topical fruits. In general, more studies are needed to clarify the health benefits it may have to offer.

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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

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