The 'golden' benefits of dragon fruit for health

Dragon fruit is a fruit loved by many Vietnamese people - Photo: Internet

Dragon fruit contains many valuable nutrients for the body. A 100g serving of dragon fruit contains about: Calories: 60; Total carbohydrates: 12.9g; Fiber: 2.9g; Sugar: 7.7g; Total fat: 0g; Protein: 1.2g;

Sodium: 0mg; Magnesium: 40mg (10% DV - Daily Value); Riboflavin: 0.1mg (8% DV); Iron: 0.7mg (4% DV); Vitamin C: 2.5mg (3% DV); Niacin: 0.4mg (3% DV); Calcium: 18mg (1% DV); Percentages based on a 2,000 calorie per day diet.

In addition, dragon fruit also contains phosphorus and other vitamins and minerals.

Dr. Nguyen Thuy Ngan, Institute for Research and Development of Traditional Medicine of Vietnam, said that with its sweet taste, maybe a little sour, dragon fruit is a great addition to salads and smoothies.

Dragon fruit can also be combined with other fruits and used as a topping for yogurt and oatmeal, and even works well in cake and juice recipes.

With applications in food, dragon fruit is also put into instant noodles and bread to create eye-catching colors and enhance the flavor of these dishes.

Doctor Nguyen Thuy Ngan suggests some health benefits of dragon fruit:

- Potential immune booster

This fruit is rich in flavonoids and vitamin C which fight flu and are great for the immune system.

Dragon fruit also ranks high on the list of foods rich in antioxidants, which help eliminate harmful free radicals.

There's even more support from vitamins B1, B2 and B3, as well as calcium, phosphorus, iron, protein, niacin and fibre, all of which work together to keep the immune system in tip-top shape.

- Aids digestion

Dragon fruit contains a good amount of fiber, which can help keep the digestive system functioning properly and eliminate problems like constipation and acid reflux.

Another reason why dragon fruit is beneficial for digestion is because of the oligosaccharides it contains. These oligosaccharides act as prebiotics, thereby improving gut health and digestion.

- Diabetes management and prevention

Besides promoting better digestion, the fiber found in dragon fruit can also help stabilize blood sugar levels to maintain better glycemic control.

An animal model published in the Journal of Pharmacological Research noted that dragon fruit helped reduce oxidative stress, suggesting that consuming it may help prevent some of the problems associated with diabetes.

Not only that, further research looking at the benefits of dragon fruit on insulin resistance in obese mice suggests that eating dragon fruit may also reduce the risk of developing diabetes.

White-fleshed and red-fleshed dragon fruit are both nutritious - Photo: Internet

- Improve cardiovascular health

The animal model mentioned above in the Journal of Pharmacological Research showed that dragon fruit can help reduce bad LDL cholesterol levels while improving good HDL cholesterol, making dragon fruit a great cholesterol-lowering food.

Don't forget the tiny black seeds inside the dragon fruit. Each serving provides a large amount of omega fatty acids, which can help lower triglycerides to protect heart health.

- Helps maintain a youthful appearance

Antioxidants are not only great for keeping the inside of your body working properly, they also have powerful effects on skin health. Antioxidants are great for keeping skin plump and firm, which can help maintain a youthful appearance.

In addition, phosphorus in fruit also helps increase anti-aging ability.

- Potential cancer prevention

Dragon fruit is rich in antioxidants, including phytoalbumin, vitamin C, and lycopene. These antioxidants can help neutralize harmful free radicals.

Lycopene in particular has been shown to be particularly effective against cancer cells. In fact, some studies have shown that eating foods rich in lycopene may reduce the risk of developing prostate cancer.

For dragon fruit in particular, it has been found to have cancer-preventing properties, and dragon fruit extract may help fight breast cancer. The researchers assessed that “our data indicate that dragon fruit has therapeutic potential against breast cancer.”

Various extracts from the fruit have been studied, including betacyanins and anthocyanins, which have been shown to have cytotoxic and anticancer effects.

According to Dr. Ngan, for most people, dragon fruit can be safely enjoyed as part of a healthy, well-rounded diet.

However, in rare cases, some people have reported allergic reactions after eating dragon fruit. If you experience any side effects of dragon fruit such as hives, itching, and swelling, discontinue use and talk to your doctor.

Because dragon fruit is rich in fiber, suddenly increasing its intake can cause problems such as bloating, constipation, and stomach pain. Make sure to increase your fiber intake slowly and combine it with plenty of water to prevent negative side effects.

Source: https://tuoitre.vn/loi-ich-vang-cua-trai-thanh-long-voi-suc-khoe-20241002210600903.htm