If you’ve ever spotted dragon fruit at the store, it’s hard to miss! Its vibrant, almost otherworldly look makes it seem like it came from another planet. This tropical fruit grows on a type of cactus called Pitahaya, especially common in places like Mexico.
Dragon fruit is not just fun to look at but also delicious, coming in different colors like white, pink, or deep red-purple. Inside, it’s packed with juicy flesh and tiny crunchy black seeds full of healthy omega-3 fatty acids.
Here in Sonora, Mexico, I’m particularly fond of the deep red-purple variety. Its rich color means it has the highest levels of antioxidants, and I had the chance to visit a local farm and taste some fresh dragon fruit in cocktails and sorbet. It tastes a lot like kiwi and is absolutely delicious.
Beyond its taste, dragon fruit has a bunch of health benefits. It’s full of antioxidants that help fight aging, boost immunity, and even improve blood sugar levels. It’s also packed with phytochemicals that have promising health benefits, like being antimicrobial, anti-diabetic, and even potentially cancer-fighting.
Lately, dragon fruit is popping up in more places, from health food stores to smoothies and energy drinks. Even Starbucks has a drink with dragon fruit, green coffee bean extract, and other fruit juices.
So, what makes this exotic fruit so worth eating?
Antioxidants That Boost Immunity, Fight Cancer, and Slow Aging
Dragon fruit is loaded with antioxidants, especially the deep pink or purple varieties. It contains flavonoids and vitamin C, which help fight off infections like colds and the flu.
The antioxidants in dragon fruit, like betacyanins and betaxanthins, help neutralize free radicals in the body, protecting your cells from damage and slowing down aging. Research has shown that these antioxidants can also help with inflammatory conditions like gout, arthritis, and heart disease.
Plus, dragon fruit is full of vitamins B1, B2, B3, and minerals like calcium, iron, and protein—all things that keep your body working at its best. And let’s not forget that it helps protect your skin by fighting sun damage and keeping it firm.
Dragon fruit’s antioxidants also play a role in cancer prevention, helping to protect DNA and even supporting your body’s defense against colon cancer. Another mineral found in dragon fruit is phosphorus, which is great for your bones, teeth, and energy production.
Digestion and Gut Health
We all know fiber is great for digestion, and dragon fruit is an excellent source of it. Eating it can help keep you regular and maintain a healthy gut.
But that’s not all—dragon fruit also contains oligosaccharides, which are prebiotics. Prebiotics help the good bacteria in your gut grow, and a healthy gut leads to better overall health and even better moods. Your gut bacteria produce about 90% of the serotonin in your body, which is the chemical that helps you feel happy and relaxed.
Specifically, dragon fruit helps support the growth of two types of beneficial bacteria: lactic acid bacteria and bifidobacteria. It also has mild diuretic properties, helping your body get rid of excess fluids.
Blood Sugar Control
Not only does dragon fruit support your gut, but its fiber content can also help keep blood sugar levels stable. Studies have shown that dragon fruit can help the pancreas grow new cells that produce insulin.
In fact, a meta-analysis published in PLOS ONE found that dragon fruit had a significant impact on blood sugar, especially for people with prediabetes. The more dragon fruit they ate, the greater the benefits. Other studies have also found that dragon fruit helps reduce oxidative stress, which can help prevent complications related to diabetes.
Fights Cancer
The antioxidants in dragon fruit, like phytoalbumin, vitamin C, and lycopene, are also known for their cancer-fighting properties. Lycopene, which is also found in tomatoes, is particularly effective against cancers like prostate cancer.
One study published in Nutrition and Cancer showed that lycopene helped stop the growth of ovarian cancer cells. And dragon fruit compounds have been shown to slow the growth of breast cancer cells and even kill lung cancer cells in lab tests.
These findings show just how powerful dragon fruit could be in the fight against cancer, and some scientists believe dragon fruit extracts might one day be used in cancer treatments.
Delicious to Eat
Aside from all the health benefits, dragon fruit is just plain tasty. It has a sweet, smooth flavor that works well in all sorts of dishes. You can try it in:
-
Smoothies
-
Cocktails
-
Desserts
-
Salads
If you can’t find it fresh at your local supermarket, try looking in specialty stores or Asian markets. Fresh dragon fruit is a bit harder to find, but you’ll want to look for one with bright red or deep pink skin. When testing it, it should feel slightly soft to the touch. If it’s still firm, just let it ripen on the counter.
When you’re ready to eat it, peel away the tough outer skin and slice up the soft flesh inside. You can also scoop it out with a spoon or melon baller. If fresh dragon fruit is hard to find, it’s also available frozen.
Dragon fruit is not just a pretty fruit—it’s tasty, healthy, and worth adding to your diet. Have you tried it yet? What’s your favorite way to enjoy it?
