Dragon Fruit Overview

What Is Dragon Fruit?

Dragon fruit, also known as pitaya or the strawberry pear, is a beautiful tropical fruit that is sweet and crunchy. It tastes a bit like a cross between a kiwi and a pear. Though it may look intimidating, cutting and preparing this exotic fruit is easy. You can enjoy eating it in fruit salads, it can be used to create tasty drinks and desserts, and it is a wonderful, healthy snack on its own. Dragon fruit is grown in Southeast Asia, Mexico, Central and South America, and Israel. The plant is actually a type of cactus of the genus Hylocereus, which includes only about 20 different species. The fruit comes in three colors. Two varieties have pink skin, but one has white flesh while the other is red. The other variety has yellow skin with white flesh. Dragon fruit is low in calories and offers numerous nutrients, including Vitamin C, phosphorus, and calcium. It also supplies a good amount of fiber and antioxidants.

Now Asian countries are sending dragon fruit back to the Americas. Its newfound popularity is owed partly to its impressive health benefits: The 60-calorie fruit contains twice as much vitamin C as rhubarb and is considered a good source of iron. A single serving also provides 10 percent of your recommended daily allowance of fiber.

Reasons why eat dragon fruit

1. Anti-Aging

Antioxidants are essential for keeping the skin tight and firm. They fight off free radicals that circle around the body that are known to cause problems like cancer. Dragon fruit is a good source of antioxidants due to its vitamin C content.

Meehan reminds eaters probably the most overlooked nutrient in this fruit is its phosphorus punch. “One of the most important key regulatory events in our cells require phosphorus and the phospholipids are primary components of cellular membranes. This could help in preventing premature aging,” he said.

2. Cancer Prevention

Aside from vitamin C, dragon fruit contains carotene, which is linked to several anti-carcinogenic qualities, including reducing the number of tumors. Moreover, lycopene, responsible for the red color in dragon fruit, has been shown to be linked to lower prostate cancer risk. A 2011 study published in the Asian Pacific Journal of Cancer Prevention found lycopene intake of less than 2,498 mcg/day increased the risk of prostate cancer, whereas a higher intake of fruits, vegetables, and lycopene-rich foods, including being physically active, can significantly reduce the risk.

Moreover, the peel of dragon fruit contains polyphenols, which are chemicals often found in nature. “There is the possibility that some of these polyphenols work as affinities to estrogen receptors and possibly alter the attachment behavior of this and other hormones to their receptor sites on cells,” Meehan said. “This could be one reason why it may protect against certain forms of cancer.”

3. Cardiovascular Health

Dragon fruit can help boost your heart health, as it decreases bad cholesterol levels while improving the good levels. A 2010 study published in the journal Pharmacognosy Research found the consumption of dragon fruit may lower the risks of developing heart disease and developing high blood pressure. This exotic fruit is also a good source of monosaturated fats which help to keep our heart in good condition.

4. Diabetes

The high amount of fiber in this exotic fruit can help stabilize a person’s blood sugar levels. It also helps to inhibit the sugar spikes that occur after eating high glycemic index foods. In the same study in the Journal of Pharmacognosy Research, researchers found dragon fruit had a valuable effect on the oxidative stress from aortic stiffness in diabetic rats. This suggests regular consumption of the fruit could be beneficial in preventing common issues linked to diabetes. 

5. Digestion

Dragon fruit has a significant fiber content. This means it can improve the body’s bowel movements by facilitating the passage through the digestive tract. The consumption of this exotic fruit can help reduce the chances of conditions like constipation and irritable bowel syndrome. 

6. Immunity Booster

The high levels of vitamin C found in dragon fruit can give the body’s immune system a boost while also stimulating the activity of other antioxidants. The presence of a high level of vitamin C, minerals, and pytoalbumin is involved in fighting free radicals and possessing antioxidant properties. Vitamins B1, B2, B3, as well as calcium, phosphorous, iron, protein, niacin, and fiber also contribute to improving the functioning of your immune system.

How to choose dragon fruit

Dragon fruit can be found year-round, though the season peaks in summer and lasts into early autumn. Its gnarly looking skin makes it easy to spot in any produce market.

To choose a ripe dragon fruit, look for bright, even-colored skin. A few blemishes on the skin are normal, but if the fruit has a lot of blotches, it may be over-ripe.

Hold the dragon fruit in your palm and try pressing the skin with your thumb or fingers. It should give a little, but shouldn't be too soft or mushy. If it's very firm, it will need to ripen for a few days.

How to store dragon fruit

Ripe dragon fruit can sit on the counter for a few days. To store it longer, place the fruit in a sealed plastic bag and store it in the refrigerator. This fruit can pick up the flavors and odors of other food, so the protection is necessary. 

Don't cut your dragon fruit until you're ready to eat it. Once cut, it needs to be refrigerated in a tightly sealed container just like most cut fruits. It can remain fresh for a day, possibly a little longer, depending on how ripe it is. Once the flesh begins to turn brown and get mushy, it's time to toss it.

How to eat dragon fruit

• Scoop it Out

Take the dragon fruit and cut it into the half. Then using a spoon, scoop out the flesh and enjoy it fresh or you can even drizzle it with a little honey and have it as a mid-meal treat. The outer skin is inedible though, so avoid it.

• Slice it for Salads and Muesli

All you need to do is peel the scaly outer layer and then slice the inner flesh as per your liking. You can toss the pieces with other fruit slices to make a refreshing fruit salad. Or add it into your bowl of muesli containing bananas, nuts, and seeds. Here’s a simple recipe that you can try at home - Fresh Fruit Muesli. Along with the apples and pears, add in dragon fruit. 

•  Blend it

Once you have peeled the fruit, you can use the flesh to make breakfast smoothies and refreshing juices at home. Dragon fruit has a subtle sweet flavor which can be teamed with a whole range of ingredients, especially kiwi, pineapple, banana, strawberries, and oranges. 

• Grill it

Grilling cubes of dragon fruit is another delicious way to enjoy this exotic ingredient. The caramelized sweet flavor can be balanced with a sprinkle of chili powder, and the result is a lip-smacking treat. Here’s what you need to do to make a kebab –

Ingredients:

1 dragon fruit, cubed

1 pineapple, cubed

Oil for brushing

1 tsp red chili powder

Sat to taste

Method:

1. In a bowl, add all the ingredients and toss well.

2. Arrange alternate pieces of dragon fruit and pineapple on the skewers, and grill for 10 minutes.

3. Serve hot.

Freeze it

Nothing like a refreshing popsicle or sorbet to beat the summer heat. And dragon fruit is a great option because it is loaded with vitamins besides being delicious to taste. All you need to do is juice the fruit (along with other fruits too, if you like, such as kiwi), and transfer it to a mold and freeze it till it’s set. Add in honey or jaggery to sweeten the treat.

Last but not least, it is just a fruit, eat it as the way you want.

References

https://www.thespruceeats.com/dragon-fruit-overview-nutritional-information-3217090

https://www.medicaldaily.com/benefits-dragon-fruit-6-health-reasons-eat-more-exotic-fruit-341194