What Is dragon fruit and does it have health benefits?

The iconic red skinned, black-spotted fruit lends itself to Instagram-worthy smoothie bowls, salads and desserts, but the health benefits are even more impressive. Like a lot of other fruit, the dragon fruit is low fat, high in fibre and packed with vitamins and nutrients. It also has a lower sugar content than some other fruit.

Dragon fruit, also called pitaya or pitahaya, is a tropical and subtropical fruit that is produced by several different cactus species. You’ll recognise it by its bright red or purple exterior with scaly spikes and its yellow, purple or white interior flecked with black seeds.

Here are six facts about the unusual-looking fruit.

1. There are two varieties. The sour pitaya is found throughout Central and South America. The sweet pitaya varieties include the iconic red-skinned, white fleshed fruit as well as the purplish/reddish one.
2. Harvesting this fruit can be tricky as the cacti have thorns, and some yellow dragon fruit have spiky thorns as well. Farmers wear gloves while harvesting.
3. Don't be confused if you see it written differently as the dragon fruit is sometimes referred to as a “strawberry pear”.
4. Store whole dragon fruit at room temperature, and it will keep for several days. To slow its ripening, place the fruit in a plastic bag and store it in the fridge.
5. Dragon fruit is mostly enjoyed fresh on its own but can be used raw in fruit salad or salsa, in smoothies or smoothie bowls. The fruit also lends itself to baked goods including cakes, muffins and more.
6. Enjoy the fruit in a refreshing drink in warmer months. In Malaysia the popular dragon fruit lemonade is served year round.

Provides several antioxidants

Dragon fruit contains several types of antioxidants, which are great for flushing our body of bad stuff. Antioxidants are compounds that protect your cells from unstable molecules called free radicals, which are linked to chronic diseases and ageing. The three main antioxidants contained in dragon fruit pulp are:

• Betalains: Found in the pulp of red dragon fruit, these deep red pigments have been shown to protect “bad” LDL cholesterol from becoming oxidized or damaged.
• Hydroxycinnamates: This group of compounds has demonstrated anticancer activity in test-tube and animal studies.
• Flavonoids: This large, diverse group of antioxidants is linked to better brain health and a reduced risk of heart disease.