Dragon Fruit Health Benefits (Pitaya) & Its Recipes

Dragon fruit, a tropical American fruit, is a large and oblong-shaped fruit with a creamy color, similar to that of an avocado. This fruit is one of the most popular in the world, with over 100 varieties available. It is also known as pitaya because its flesh resembles a pitaya (a sweet orange-colored fruit). Know the dragon fruit health benefits. 

The dragon fruit has many health benefits. It contains high levels of antioxidants that help in reducing inflammation, which helps fight against diseases such as cancer and diabetes. It also provides fiber and vitamin C, which are essential for good health.

Health Benefits of Dragon Fruits

1. Helps boost Immunity

Dragon fruit contains a high amount of vitamin C, which is essential for boosting your immune system. This makes it an ideal supplement for people who are fighting off the flu or other infectious diseases. Moreover, dragon fruit health benefits will shock you, right? 

2. Reduces Risks of Cancer

Dragon fruit contains lutein and zeaxanthin, two carotenoids that help protect against cancer, according to WebMD. These compounds work by inhibiting the activity of cancer-causing chemicals called free radicals. They also help strengthen your eyesight and keep your skin looking young and radiant!

3. Reduces Risk of Diabetes

Dragon fruit may also help lower your risk of developing type 2 diabetes by improving insulin sensitivity, according to WebMD. That’s because it contains the amino acid arginine, which helps convert glucose into energy by activating processes within cells called gluconeogenesis and glycogenolysis (the breakdown and regeneration of blood sugar).

4. Fights Ageing Skin

Dragon fruit is also a good source of fiber, protein, vitamin C, and potassium. In addition, it helps fight aging skin by reducing wrinkles and blemishes.

Dragon fruit contains plenty of vitamin C, which makes it an excellent source of this vitamin. Vitamin C is essential for the regeneration of collagen fibers in our body. Collagen is responsible for keeping skin healthy and youthful looking by helping to maintain the structure of our skin cells.

5. Healthy Bones

Dragon fruit contains high levels of vitamin C, which is essential for bone health and growth. The vitamin C in dragon fruit helps fight off germs that cause infections, fatigue, and weakness in bones. It also prevents fractures by improving bone density.

6. Good for Digestion

Dragon fruit helps to improve digestion, and it also acts as a laxative. This helps in reducing bloating, gas, and constipation. Dragon fruit contains fiber, and it helps to remove waste from your body. It also helps to cure diarrhea, constipation, and vomiting due to pregnancy.

7. Good During Pregnancy

The dragon fruit is known to be good during pregnancy due to its high nutritional content. It has been found to contain high levels of folate, which can help women during pregnancy by reducing the chances of neural tube defects like spina bifida and anencephaly (a condition where the brain does not form properly). It also contains calcium for building bones and magnesium for muscle relaxation and relaxation of heart muscles when needed during pregnancy.

8. Good For Heart

One cup (250 ml) of dragon fruit contains about 120 calories, 5 g fat (0 g saturated), 30 mg cholesterol, and 13 g carbohydrate, as well as 4 g dietary fiber, 0 g protein, and 2 mg iron. This makes it a great choice for people who are trying to lose weight or those who have high cholesterol levels. It also helps prevent cardiovascular diseases by lowering bad cholesterol levels in the bloodstream.

9. Good for Hair: Dragon fruit health benefits

Dragonfruit contains vitamin C and potassium, which are essential nutrients for healthy hair growth, and iron which allows your body to produce red blood cells necessary for carrying oxygen to all parts of your body, including your scalp, where hair grows from. 

10. Great for Snacking

The high fiber content of dragon fruit keeps you full for longer periods because it absorbs all the nutrients from food consumed along with it. However, do not consume dragon fruit on an empty stomach because it can cause bloating or abdominal pain if you do so at this time. You can eat dragon fruit before meals for better results but make sure that you chew them well before swallowing them. 

Recipes For Dragon Fruit

1. Dragon Fruit Shake

Ingredients

• Banana cut into small pieces
• 1 full dragon fruit
• 1 glass of milk (250ml) 
• 4 ½ glass of water
• 3 spoonfuls of sugar (Optional)
• 2 Cashews (Optional)

Preparation

• Step 1: Put the sliced banana and dragon fruit into the blender.
• Step 2: Pour a glass of milk (250ml) into a blender and add 3 spoons of sugar. Blend till it turns smooth. (If it appears thick, add water or more milk). 
• Step 3: Pour it into a glass and add crushed cashew to give its final touches.

2. Dragon Fruit Salad-dragon fruit health benefits

Ingredients

• 2 dragon fruits (white or red), scooped with a melon baller
• 1-pint strawberries halved
• 1-pint blackberries
• 1-pint blueberries
• 5-6 mint leaves, finely shredded

Preparation

• Step 1: Combine the fruit in a medium bowl 
• Step 2: Stir gently to mix the fruit
• Step 3: Top with finely shredded mint leaves

3. Dragon Fruit Pudding

Ingredients

• 1/2 cup of water
• 1 sachet unflavored gelatin
• 1 dragon fruit
• 5 rambutans, peeled, seed removed, and finely diced
• 2 tablespoons brown sugar
• 1 can lite coconut milk

Preparation

• Step 1: Add the water to a small bowl and sprinkle the gelatin on top. Leave aside to allow the gelatin to bloom for at least 5 minutes. The gelatin will absorb the liquid and look like swollen translucent granules.
• Step 2: Add the sugar and coconut milk to a thick-bottomed saucepan and bring it to a gentle simmer on a medium-low flame.
• Step 3: Scoop the dragon fruit pulp into a bowl. Smash the pulp with the prongs of a fork.
• Step 4: Add the dragon fruit and rambutan fruit pulps to the coconut milk in the saucepan.
• Step 5: Stir in the gelatin and mix for about 1 minute. Pour and evenly divide the liquid into serving bowls or molds and refrigerate until the pudding is soft but firm to the touch. This will take at least 4 hours. Serve chilled directly in serving bowls. If using molds, then place the outer surface of the mold in warm water for a few seconds to loosen, flip it onto a clean plate, tap gently, and remove the mold.

4. Dragon Fruit Salsa

Ingredients

• 1 cup Dragon Fruit, cubed (Approx. 1 large or 2 small)
• 1 Green Onion, chopped
• 5 Stems Cilantro, chopped
• 1 T Lemon or Lime Juice

Preparation

• Step 1: Combine all ingredients and mix gently
• Step 2: Serve with chips

5. Coconut, Pineapple, and Pitaya Pancakes

Ingredients

• 1/4 cup Kodiak Power Cakes Mix
• 2 tablespoons coconut flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 cup Vanilla Muscle Egg (egg whites) (www.muscleegg.com)
• 2 tablespoons shredded coconut (unsweetened)
• 1/3 cup So Delicious unsweetened coconut milk
• 1/4 teaspoon coconut extract
• 1 teaspoon vanilla extract
• 30 drops Coconut Sweet Leaf Stevia Drops
• 1/2 packet Pitaya Plus Smoothie Pack (** TOPPING **)
• 10 drops Vanilla Sweet Leaf Stevia (** TOPPING **)
• 1/4 cup pineapple juice (** TOPPING **)
• 2-4 tablespoons maple syrup (** TOPPING **)
• 1 tablespoon shredded coconut (** TOPPING **)
• 1 kiwi (sliced) (** TOPPING **)
• 4-5 raspberries (** TOPPING **)

Preparation

• Step 1: Place pancake ingredients in a medium-sized bowl and mix until well combined.
• Step 2: Preheat a large skillet or pan under medium-low heat, spray with non-stick spray, or coat with coconut oil.
• Step 3: Cook pancakes for 2-3 minutes per side until golden brown.
• Step 4: Mix Pitaya Plus with pineapple juice and stevia drops for the topping. Add more or less pineapple juice, depending on how thin you want it. Top pancakes and add fruit, shredded coconut, and nuts if desired.