Put down that apple – this is the fruit you need to be snacking on this summer
Dragon fruit is the cool kid on the block in the nutrition world. Its strikingly pink, spiky exterior might look like it’s going to kill rather than cleanse, but upon peeling back its intimidating shell, you’ll be met with a plethora of surprising health benefits within.
Today, dragon fruit has established a rep for itself as a ‘superfood’, thanks to its antioxidant, anti-inflammatory, and hydrating properties. Research shows that dragon fruit may even reduce the risk of cancer, diabetes, and cardiovascular diseases.
But why exactly is dragon fruit so good for you? We spoke to nutritionists who broke down the science of dragon fruit benefits into bitesize pieces (literally).
Meet the experts: Dr Linia Patel is a dietitian and author of Food for Menopause. Dr Megan Rossi is a dietitian and founder of The Gut Health Doctor and The Gut Health Clinic.
What are the benefits of dragon fruit?
1. It’s ultra-hydrating
Dragon fruit is made up of around 80 per cent water, so it should come as no surprise that the superfood is a great source of hydration. According to Dr Linia Patel, dietitian and author of Food for Menopause, this fruit aids hydration which is particularly important when the weather is warmer. ‘Like other high water content fruit and vegetables, it can be a good and tasty source of hydration during summer months.’
2. It’s great for your gut health
In recent years, we’ve collectively come to realise just how important gut health is – and many of us have proactively begun to incorporate more prebiotic-rich foods into our diets, such as kimchi and kefir.
Dragon fruit contains prebiotics, which nourish your gut bacteria. ‘A good way to think about prebiotics is to think of them as fertilisers for our gut microbiome garden,’ says Dr Patel. ‘When our good bacteria feed on prebiotics they produce short-chain fatty acids that have a big a big benefit on the gut microbiome and thus on our overall health.
‘They improve your metabolic and overall health by helping provide energy to your colon cells, producing necessary mucus, aiding in reducing inflammation and promoting good immune function. Some research suggests that dragon fruit boosts the growth of probiotics lactobacilli and bifidobacteria.’
3. It boosts fibre intake
‘Dragon fruit is a great source of fibre, which acts like fertiliser for your gut microbiome,’ explains Dr Megan Rossi, founder of The Gut Health Doctor and The Gut Health Clinic.
According to Patel, fibre is particularly important for women experiencing the menopause. ‘Fibre nourishes our oestroblome which means we are in better hormone balance,’ she explains. ‘It keeps your appetite in check – as it keeps you fuller for longer. It also helps to regulate your blood sugar control. Dragon fruit contains 3.1g of fibre per 100g which means it is a good source of fibre.’
4. It’s packed full of antioxidants
We all face oxidative stress, whether that be from pollution or drinking too much alcohol. But dragon fruit contains valuable antioxidants that could help to fight it. ‘It is high in vitamin C and vitamin A,’ says Patel. ‘Both nutrients are vital vitamins and powerful antioxidants that help to neutralise damaging free radicals on a cellular level and over time may help prevent diseases linked with inflammation and oxidative processes like cancer.’
According to Rossi, dragon fruit is also rich in ‘bioactive chemicals, such as gallic acid’. This is a plant chemical that can help fight oxidative stress which, if left unbalanced, ‘can damage our cells increasing our risk of various metabolic conditions as well as skin ageing’.
The bottom line: Considered a ‘superfood’, dragon fruit is known for its high nutrient content. Softly peel the skin away from the flesh, cut the flesh into slices and add it to a fruit salad or smoothie.
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