Dragon fruit is a tropical fruit that’s low in calories and high in fiber and antioxidants. Some people say it tastes like a cross between a pear and a kiwi. You can slice and eat the fruit as-is, try it with yogurt, or add it to a smoothie or salad. Dragon fruit is a tropical fruit that has become increasingly popular in recent years.

Though people primarily enjoy it for its unique look and taste, evidence suggests it may provide health benefits as well. Dragon fruit grows on the Hylocereus cactus, also known as the Honolulu queen, whose flowers only open at night. The plant is native to southern Mexico and Central America. Today, it is grown all over the world.

It goes by many names, including pitaya, pitahaya, and strawberry pear. The two most common types have bright red skin with green scales that resemble a dragon — hence the name. The most widely available variety has white pulp with black seeds, though a less common type with red pulp and black seeds exists as well. Another variety — referred to as yellow dragon fruit — has yellow skin and white pulp with black seeds.

Dragon fruit may look exotic, but its flavors are similar to other fruits. Its taste has been described as a slightly sweet cross between a kiwi and a pear.

Dragon fruit contains small amounts of several nutrients. It’s also a decent source of iron, magnesium, and fiber.
Here are the nutrition facts for a serving of 3.5 ounces, or 100 grams
Calories: 60
Protein: 1.2 grams
Fat: 0 grams
Carbs: 13 grams
Fiber: 3 grams
Vitamin C: 3% of the RDI
Iron: 4% of the RDI
Magnesium: 10% of the RDI
Given the high amount of fiber and magnesium, as well as the extremely low calorie content, dragon fruit can be considered a highly nutrient-dense fruit.

Health benefits

Because dragon fruit is full of vitamins and nutrients, and offers potentially disease-fighting antioxidants, it probably come as no surprise that eating this fruit on a regular basis can have a positive influence on your health and wellness.

Here’s a look at some of the possible benefits you can receive from dragon fruit.

Improves Cardiovascular Health : Dragon fruit might be the perfect food if you’re looking to improve your cardiovascular health and possibly help reduce your risk of heart attack and stroke. The antioxidants in the fruit and its seeds (which are edible) provide your body with omega-3 and omega-9 fatty acids and also help reduce total cholesterol, including the LDL “bad” cholesterol levels, according to a study — all of which can improve cardiovascular health. Improving your cholesterol can help reduce plaque buildup in your arteries, which promotes healthy blood flow.

Supports Your Immune System : People who have a weakened immune system are more susceptible to a variety of illnesses. This can include the common cold and flu and infections.

Dragon fruit contains vitamin C, which can give your immune system a boost and defend your body against foreign invaders (germs and bacteria) and free radicals. Free radicals are unstable atoms in the body that can lead to cell damage.

Aids Your Digestion : The dietary fiber in dragon fruit also can help promote healthy digestion and gut health. Adults need between 21 and 38 g of fiber per day.  About 100 g of dragon fruit contains 2.9 g of fiber, or 10 percent of the daily value. Adequate dietary fiber contributes to bowel regularity and can prevent and treat constipation.

Plays a Role in Cancer Prevention : Not only does the immune-boosting ability of vitamin C help prevent cancer, but red dragon fruit also contains lycopene, a powerful antioxidant that gives red fruits their colour.

This antioxidant has been shown to help reduce cancerous cells in the body. According to some reports, red dragon fruit extract may play a part in the prevention and treatment of breast cancer, but researchers need to conduct more studies to determine its role in the chemoprevention of breast cancer.

Lowers Blood Sugar in Diabetes : The fiber in dragon fruit can also help people with type 2 diabetes stay fuller for longer and lose weight, helping normalize blood sugar levels.

Promotes Skin Health : Eating dragon fruit also carries benefits for the skin. It may help reduce age spots, wrinkles, dry skin, and acne. The potential skin benefits come from its vitamin C and antioxidants in the fruit. These vitamins and minerals can play a role in gradually repairing cell damage, resulting in a more youthful appearance.

Reduces Inflammation : If you deal with chronic pain from conditions such as rheumatoid arthritis, eating dragon fruit might provide relief from inflammation and tenderness. The fruit has anti-inflammatory properties that can function as a natural painkiller for these symptoms.

Eating the fruit may eliminate your pain completely, it might reduce the severity of your pain, allowing you to enjoy a better quality of life.

Wards Off Anemia in Pregnancy:  There’s an association among anemia during pregnancy and infant mortality, premature labor, miscarriages, and low birth weight.

A small study from 2017 looked at the possible effects of red dragon fruit on pregnant women with iron deficiency anemia, and found that consuming red dragon fruit juice increased the hemoglobin and erythrocyte level in the seventh day of intervention.

These findings have led researchers to believe that red dragon fruit juice could be an alternative treatment for anemia during pregnancy. Even so, you should still speak with your doctor about ways to correctly manage anemia.

Because dragon fruit is low in calories, you can eat it as a snack in between meals without feeling guilty.

Additionally, the fiber in dragon fruit can help you feel full. When you’re satisfied sooner, you’ll likely take in fewer calories, which can speed your weight loss efforts.