Dragon fruit is an exotic fruit that used to be only found in the tropical regions of south and central America. Still, thankfully you can find dragon fruit at most supermarkets today.

Benefits and how to eat this tropical fruit.

Digestive Health

Dragon Fruit is incredibly high in dietary fiber. Just one cup of dragon fruit provides almost 30% of the daily fiber requirements. Fiber is very important for the health of your gut microbiome and in preventing inflammatory bowel disease. Your gut microbiome refers to the different types of bacteria and organisms that reside in your gastrointestinal tract.

A balanced microbiome  ^[1] is vital for proper nutrient absorption, an efficient and well-functioning immune system, mood regulation, and much more. In addition, the microbiome is thought to be the epicenter of all functionalities in the body. Therefore, keeping the gut microbiome healthy is vital to your overall health.

Additionally, a steady balance of both good and bad bacteria causes the microbiome to thrive and function properly. The healthy bacteria in our digestive system use dietary fiber as their food source. Therefore, good gut bacteria will starve if you do not consume enough fiber.

Unfortunately, a study  ^[2] performed in 2017 showed that only about 1 in 20 people consume enough fiber. Consuming dragon fruit can help close this deficiency gap.

Lower Risk of Diabetes

Researchers  ^[3] have also noted dragon fruit benefits for diabetes, and have studied the benefits of consuming fresh fruit (such as dragon fruit) and diabetes risk.

An analysis of 23 different studies showed that eating two servings of fresh fruits (not juice) per week reduces a person’s risk of developing diabetes by almost 25%.

Interestingly, participants who consumed less than one serving of fruit monthly increased their risk of developing diabetes by 20%. This is most likely because their diet may have been lacking in fiber.

Fiber decreases^[4] the amount of sugar that flows into the blood simultaneously. Thus, eating fiber reduces blood sugar spikes and helps to maintain healthy blood sugar levels.

Heart Health

Omega-3 fatty acids have been investigated  ^[5] a lot for their considerable health benefits. Research shows omega-3 fatty acids reduce inflammation in the body, boost mood, preserve cognitive function, protect against cancer, and improve sleep.

Additionally, omega-3 fatty acids increase HDL cholesterol (good cholesterol) and lower LDL cholesterol (bad cholesterol). It also assists in getting rid of plaque  ^[5] build-up in the arteries, which is the primary cause of coronary heart disease and stroke.

The black seeds in dragon fruit are rich in omega-3 fats, and studies^[6] are currently being conducted to specify if dragon fruit can help vascular function.

Current trials are using dragon fruit juice to see if there are potential benefits to vascular health when dragon fruit juice is consumed. Preliminary findings show a correlation and possible benefit between drinking the juice and increased vascularity.

Some science also states that beta-carotene could improve memory and other brain functions. A recent review  ^[7] of 9 studies showed that interventions with beta carotene were associated with better cognitive performance than those without supplementation.

Further medical science research^[8] and studies are still needed, but preliminary results show that beta carotene may help reduce mental diseases such as Alzheimer’s and dementia.

Boosts Immune System 

Dragon fruit contains vitamin C, which is always necessary for a healthy immune system. But what dragon fruit also has is a high amount of magnesium. Just one cup serving contains almost 20% of your daily magnesium needs.

Magnesium^[9] is essential for an effective immune system and is a mineral many people are deficient in. Magnesium helps white blood cells by aiding them in seeking out germs and pathogens and destroying them. Pathogens are disease-causing organisms.

Conversely, low levels  ^[10] of magnesium are linked to cell damage, tissue damage, inflammation, and blood clots.

Magnesium also plays a role in decreasing your risk of developing osteoporosis  ^[10]. People who consume higher intakes of magnesium are seen to have increased bone density. Also, low magnesium levels promote inflammation  ^[11], which is detrimental to bone health.

There are also dragon fruit benefits for thyroid health, which is essential to your immune system. The thyroid secretes hormones that play an important role in keeping inflammation at bay and clearing out pathogens.

Dragon fruit is necessary for thyroid  ^[12] health because antioxidants help improve the thyroid gland’s overall function and health.

Anti-Inflammatory

Dragon fruit also contains antioxidants called betacyanins^[13]. Betacyanins have exceptional anti-inflammatory properties. And anti-inflammatory foods are essential because if inflammation is left untreated, it can lead to different types of terrible diseases such as

• Heart disease
• Diabetes
• Cancer
• Alzheimer’s disease

Betacyanins also help to rid your body of toxins^[13] by neutralizing them and supporting the cell’s natural detoxing process.

Dragon fruit is also high in beta-carotene, another antioxidant linked to reduced risk of chronic disease. It also protects^[14] sunburned skin. Unfortunately, these protective benefits against the sun only come with a consistent beta-carotene intake over ten weeks.

Beta-carotene also transforms into vitamin A inside the body. Vitamin A aids in eye health and helps to reduce the risk of many eye-related diseases.

Research  ^[15] has shown that people with high blood levels of carotenoids may reduce their risk of macular degeneration by 25 to 35 percent^[8].

Anti-Aging

There are also numerous dragon fruit benefits for the skin. One of the significant causes of aged skin is UV exposure from the sun. Antioxidants are one of the most studied^[16] compounds in the fight against our skin and aging.

As you know, dragon fruit is high in several antioxidants. Antioxidants have been shown to assist in maintaining healthy skin in a couple of ways, such as

• Combating against free radicals, which harm the skin
• Protecting against UV rays which also damage the skin
• Signaling pathways that prevent inflammation and wrinkles

Another way to use dragon fruit for anti-aging is as a face mask. Placing dragon fruit directly onto the skin can help fight acne and even soothe sunburned skin.