By Joyce Hendley , Health Writer Reviewed by Teresa Fung, MS, RD, ScD , Contributor; Editorial Advisory Board Member, Harvard Health Publishing
A whole dragon fruit and half of another with the inner speckled flesh facing up, placed on a small wicker dish. Beloved by smoothie shops and influencers alike, pitaya — a.k.a. dragon fruit — is increasingly popular. And there’s no denying this dramatic-looking fruit has an alluring Game-of-Thrones -esque name and appearance. But is it also the nutritional powerhouse some are claiming? What is dragon fruit?
A cactus plant native to Central and South America, dragon fruit looks something like a large cactus pear with distinctive, green-tipped "scales" studding its skin. Red dragon fruit is usually bright pink, while yellow dragon fruit is bright yellow, with smaller scales. But the real drama happens when the fruit is cut open, revealing juicy white, pink, or purple flesh studded with tiny, edible seeds. Dragon fruit tastes like a cross between a pear and kiwi, and has a kiwi-like soft texture when ripe. Is dragon fruit good for you? A nutritional overview
Like most fruits, dragon fruit provides a healthy package of nutrients for relatively few calories (just 82 for a 3.5-ounce serving). It delivers a fair amount of magnesium (14 milligrams (mg), or as much as a half-cup of cooked kale) and potassium (206 mg, equivalent to half a medium banana), and two grams of fiber, similar to one kiwi fruit. Antioxidants in dragon fruit
But dragon fruit is most often touted for the inflammation-fighting antioxidant nutrients it supplies — such as vitamin C and selenium, and flavonoid compounds like anthocyanins and carotenoids . While the amounts in dragon fruit aren’t dramatically high, there’s a good variety, and studies show that diets containing plenty of antioxidant-rich fruits and vegetables are linked with lower risk of inflammatory conditions like heart disease, diabetes, and some cancers.
So, do all these dragon fruit benefits qualify it for superfood status? While no single food provides every nutrient, "dragon fruit is a healthy food to eat," says Teresa Fung, a registered dietitian and adjunct […]
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