Dragon fruit…what a cool name! While to some the name may sound intimidating, to some others it is a beautiful fruit to adorn a pantry counter top and to still others it looks like an egg from a dragon. Whatever it may be, it is considered one of the trendiest fruits to eat despite its [...]

The Sunday Times Sri Lanka

The magical dragon fruit

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Dragon fruit…what a cool name! While to some the name may sound intimidating, to some others it is a beautiful fruit to adorn a pantry counter top and to still others it looks like an egg from a dragon. Whatever it may be, it is considered one of the trendiest fruits to eat despite its improbable appearance.

Pitaya or Pitahaya as it is commonly known is growing in popularity and is the most beautiful member of the Cactaceae family. It is a fruit of the genus Hylocereus that comes in three common types: Hylocereus undatus – pink skinned with white flesh, Hylocereus costaricensis – pink skinned with red flesh and Hylocereus megalanthus – yellow skinned with white flesh. The fruit is native to Central and South America and dates back at least to the 13th century. In Sri Lanka the fruit became popular a little over a decade ago. The fruit is now commercially grown and freely available in most fruit stalls and supermarkets and is also exported.

When you look at a dragon fruit the origin of its name appears obvious.  The fruit which is oval to oblong and up to about four inches has hot pink or yellow skin, consisting of overlaid leaves that look like scales or spines sometimes giving it the appearance of an exotic oriental lantern. The thick succulent skin peels away easily. The inner flesh is white or red with numerous embedded tiny black seeds. Compared to the bright, vibrant skin, the juicy flesh is actually quite mild in flavour. It is slightly sweet with acidic undertones with the texture being a cross between a kiwi and a firm pear.

Dragon fruit is so easy to eat, all you need to do is to cut it open and then spoon out its goodness. Or, you can easily bite it right off of the peel for a quick fix. The flesh holds its shape when cut and is an exotic addition to fruit salads or desserts with other tropical fruits. It can be blended into a refreshing drink or smoothie leaving the seeds intact for a unique appearance. Pureed dragon fruit flesh can also be frozen into sorbets and sherbets. For the sweetest flavour wait until the spines on the skin dry up and the outside is soft.

Nutritional value
If you are looking for a fruit that is filling and will help keep your weight in check, dragon fruit is the perfect choice. Eating the flesh and seeds, which contain good protein, will keep your body fortified and satisfied. 100 g of dragon fruit will give almost 2 g of protein and 9 g of carbohydrates, which is about 3% and 4% of the recommended daily value, respectively. The fruits do not have complex carbohydrates, so they can be easily broken down by the body. They are high in fibre, so regular consumption can help avoid constipation and improve your digestive health. One serving of dragon fruit contains about 10% of your body’s recommended daily amount of vitamin C. The fruit also contains B vitamins such as B1 for better carbohydrate metabolism, B2 for recovery and improvement of appetite, and B3 for reducing bad cholesterol while improving the skin condition.

The fruit is packed with important minerals such as calcium for stronger bones and teeth, phosphorus for tissue formation and iron for healthy blood. It is 80% water and helps in enhancing nutrition and corrects body ailments and can be a vital ingredient in your daily beauty regime. Like other red fruits, the red variety contains lycopene, which helps protect against cancer and heart disease. Dragon fruit also contains phytoalbumins that have been shown to help your body rid itself of heavy metal toxins.

Boosts cardiovascular health
Dragon fruit can help boost your cardiovascular health, as the seeds contain the positive type of fat, which can lead to HDL cholesterol (High Density Lipoprotein – “good” cholesterol). HDL cholesterol actively decreases the amount of LDL cholesterol (Low Density Lipoprotein) by inhibiting the receptors that it binds to on the walls of arteries. Recent research has found the consumption of dragon fruit may lower the risks of developing heart disease and high blood pressure.

Benefits immune system
One of the most beneficial aspects of the fruit is its ability to give a serious boost to your body’s defence system. The high level of vitamin C is one of the strongest assets to your body’s immune system that also stimulates the activity of other antioxidants in the body. They actively seek out and eliminate free radicals, the dangerous byproducts of cell metabolism, which have been directly linked to potentially fatal conditions like cancer and heart disease.

Suppresses arthritis
Dragon fruit’s benefits for those suffering from arthritis are so great that it is commonly referred to as the “anti-inflammatory fruit.” Arthritis directly affects the joints and causes severe irritation and immobility. Adding dragon fruit to your diet can help you fight these ailments.

Stabilises blood sugar levels
The high amount of fibre in the fruit can help stabilise blood sugar levels. It also helps to inhibit the sugar spikes that occur after eating high glycemic index foods. Thus regular consumption of the fruit could be beneficial in preventing common issues linked to diabetes. The flavanoid antioxidants present in red flesh varieties will also help control sugar levels.

Good for skin
Eating dragon fruit with its rich antioxidants can keep the skin tight and young. You can even make a face mask using the fruit combined with honey as a natural alternative to anti-aging masks. Abundant in vitamin B3, dragon fruit can moisturize sunburned skin and release heat from the affected area. So there you are – this odd looking fruit is much more than a simple decoration, it contains some pretty magical benefits.

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