Dragon fruit

Dragon Fruit

One of the most common varieties of papaya, the pitahaya, or dragon fruit (all these are the names of the same fruit), has a pink rind and white flesh with small black seeds, but this is not the only variety. There are also fruits with yellow or red rinds and flesh of the same color. This low-calorie dessert is rich in fiber, which regulates digestion, as well as magnesium, iron, vitamins C and E, polyphenols and carotenoids. This fruit is recommended to be consumed daily if there is no allergic reaction. Regular consumption of papaya helps prevent cancer, heart disease and inflammation, making it a great preventative medicine.

Pitahaya is a tropical fruit that grows in regions such as South America, Vietnam, Thailand, Indonesia, and the Philippines. There are three primary varieties, each with distinct characteristics. The Red Pitaya has white flesh, while the Costa Rican Rosa boasts the same vibrant red color on both its exterior and interior. The yellow pitahaya, with its white flesh, is known for having the sweetest flavor among the varieties. Its unique flavor profile and stunning appearance make it a popular choice among fruit enthusiasts.

The taste of dragon fruit is often compared to the sensations of tasting kiwi, pear, or watermelon. Interestingly, fruits with white pulp are thought to have a less pronounced taste than those with red pulp. Dragon fruit lacks its own distinctive aroma, having a mild, sweet scent reminiscent of both pear and kiwi.

The recommended serving size of dragon fruit is 200-230 grams. Breaking it down to 100 grams, the nutritional information is as follows: 63 calories, 1.4 grams of protein (the daily requirement for an adult is 0.8-1 gram per kilogram of body weight), 13.5 grams of carbohydrates (the daily requirement per kilogram of body weight is 3-5 grams), and 3.3 grams of fiber (women need 25 grams and men 38 grams daily). Interestingly, dragon fruit is comparable in calorie content to grapes, despite the latter often being considered overly sweet.

Like many fruits, pitahaya is abundant in fiber. Fiber helps maintain an optimal balance in the gut microbiome, ultimately promoting good digestion. Additionally, it may aid in the prevention and treatment of heart diseases, cardiovascular issues, obesity, and type 2 diabetes. The significant amount of fiber in pitahaya contributes to its promising health benefits, making it a nutritious addition to a balanced diet.

It is an excellent source of essential vitamins and minerals, including vitamin C, vitamin B₂ (riboflavin), and vitamin B₃ (niacin). The fruit is also rich in antioxidants and fiber, making it a popular choice among health enthusiasts. To maximize the nutritional benefits of pitahaya, it’s recommended to consume it raw or lightly cooked, as heat can degrade some of its delicate nutrients.

According to the United States Department of Agriculture (USDA), 100 grams of dragon fruit contains approximately 2.5 grams of carbohydrates, 1 gram of protein, and 1 gram of fat. In terms of vitamins, 100 grams of dragon fruit provides 30% of the daily recommended intake of vitamin C, 10% of vitamin B₂ (riboflavin), and 8% of vitamin B₁ (thiamin). Or, one hundred grams of pihatye fruit contains approximately 0.2 milligrams of vitamin A, 0.1 milligrams of vitamin B1, and 0.02 milligrams of vitamin B₂. Additionally, it provides 9.4 milligrams of vitamin C, which is essential for immune function, skin health, and iron absorption. Dragon fruit is also a good source of potassium, magnesium, and iron, making it a nutritious and healthy addition to a balanced diet.

It’s not surprising that dragon fruit has a wide range of health benefits. Among them:
– Heart health. This fruit has the ability to lower cholesterol levels. The source of monounsaturated fats helps nourish the heart, and the antioxidants prevent cholesterol oxidation that leads to plaque formation;
– Digestion. This fruit is the richest source of fiber. Dragon fruit can help with constipation;
– Weight loss. Many people use this fruit for weight loss purposes. This is because dragon fruit is rich in fiber, not only does it give a feeling of satiety, but this fiber helps stabilize blood sugar levels, preventing food cravings, and can prevent insulin overproduction that contributes to weight gain;
– arthritis. Dragon fruit has powerful anti-inflammatory properties, and they also help relieve the pain associated with arthritis;
– immunity and energy boosting. Due to its nutritional properties, pitahaya stimulates the immune system, and many people notice an increase in energy.