What are the benefits and properties of dragon fruit?

Colourful, refreshing and increasingly available in greengrocers and supermarkets, dragon fruit or pitaya has become one of the stars of the moment. Its exotic look isn’t the only thing that attracts attention: its flaky skin and surprising flesh hide numerous health benefits that make it an ideal choice for those who want to look after themselves without compromising on flavour.

What is dragon fruit and how do you eat it?

Dragon fruit (also called pitaya or pitahaya) is the fruit of a tropical cactus originating from Central America, although nowadays it is also grown in Asia and some parts of the Mediterranean. Its appearance is unmistakable: a fuchsia, yellow or red coloured scaly skin, and a white or magenta pulp peppered with tiny black edible seeds.

It has a mild flavour, between sweet and refreshing, with a light floral touch reminiscent of kiwi or pear, and can be eaten in a variety of ways:

• Fresh, simply cut in half and eaten with a spoon
• In shakes and smoothies, where it adds colour and a creamy texture.
• In fruit salads or as a topping for yoghurts, granolas or bowls.
• You can even eat it really cold, since frozen dragon fruit is perfect for making homemade natural ice cream or smoothie bowls.

In addition, the fact it is so easy to eat makes it an ideal fruit for summer or to add a tropical touch to any time of day.
 

Types of dragon fruit 

There are various types of dragon fruit available, and knowing what they are helps you to choose the most appropriate to suit your tastes or the recipes you want to prepare:

• Dragon fruit with white flesh. The most common, with deep red skin and white flesh. It has a delicate and refreshing flavour.
• Dragon fruit with red flesh. Sweeter and with a deep magenta colour, ideal for desserts or milkshakes.
• Yellow dragon fruit. With yellow skin and white flesh, it is smaller but very aromatic and sweet.

Although each variety offers a different experience, they all share the advantage of being low in calories and very rich in antioxidants, vitamins and fibre.

Health benefits of dragon fruit

Talking about the health benefits of dragon fruit means talking about a fruit that’s as attractive on the outside as it is healthy on the inside. Its composition makes it a natural ally for wellness, because:

• It is rich in antioxidants. It contains betalains, vitamin C and polyphenols which, among other things, protect cells from premature ageing.
• It improves digestion. Thanks to its high fibre content, dragon fruit, for constipation, is a more than effective natural remedy. It aids bowel transit and helps to maintain a balanced gut flora.
• It supports the immune system. Its vitamin C and mineral content, in addition to iron and phosphorous, boost the defences.
• It looks after the heart. The black seeds provide essential fatty acids, similar to those in an avocado or walnuts, which help to keep cholesterol at bay.
• It is noted for being hydrating and purifying. With a high water content, it is perfect for hydrating the body and helping to remove toxins.

Plus, its low sugar and calorie content make it ideal for including in weight control diets or for people with diabetes, always in moderation.
 

How to incorporate dragon fruit into your daily diet?

Introducing dragon fruit into your everyday diet is very simple. These ideas may inspire you:

• Energy-boosting breakfast. You can make a smoothie bowl with frozen dragon fruit, banana, yoghurt and rolled oats. It’s bound to give you energy and fill you up.
• Healthy snack. Cut the fruit into cubes and mix it with mango, kiwi or strawberries: you’ll have a fresh and colourful snack.
• Lightweight dessert. Natural yoghurt with dragon fruit, honey and a few mint leaves sounds good and tastes even better!
• Original salads. You can also add diced dragon fruit to a green salad with fresh cheese and walnuts. You will be amazed by the contrast of flavours.

You can even use its flesh to make refreshing drinks or virgin cocktails, ideal for gatherings or meals with friends.

With all that said, the dragon fruit not only wins people over for its exotic look: it's a versatile, nutritious fruit, bursting with properties. Rich in antioxidants, fibre and vitamins, it improves digestion, hydrates the body and adds a tropical touch to our everyday diet. Whether fresh or frozen, dragon fruit shows that looking after your health can also be a delight for the senses.