10 Proven Benefits Of Dragon Fruit Peels

Dragon fruit, also known as pitaya, is a tropical fruit with a vibrant pink or yellow exterior and a sweet, juicy pulp. While the flesh of the dragon fruit is commonly consumed, the peel, often discarded, holds a treasure trove of nutrients and potential health benefits.

This article delves into the nutritional profile of dragon fruit peel, explores its 10 remarkable health benefits, discusses potential side effects, and provides practical tips for incorporating it into your diet.

Nutrition of Dragon Fruit Peel

The peel of dragon fruit is rich in dietary fiber, which can help improve digestion, lower cholesterol and blood sugar levels, and prevent constipation. It also contains pectin, a type of soluble fiber that can help lower blood pressure and cholesterol levels.

According to a study published in the Journal of Food Science and Technology, 100 grams of fresh dragon fruit peel contains about (1):

Calories: 41
Protein: 0.9 grams
Fat: 0.6 grams
Carbohydrates: 9.5 grams
Fiber: 3.6 grams
Vitamin C: 9.4 milligrams
Iron: 0.7 milligrams
Calcium: 35 milligrams
Magnesium: 23 milligrams
Potassium: 325 milligrams

The peel of dragon fruit also contains various phytochemicals, such as anthocyanins, betalains, carotenoids and phenolic acids, that have antioxidant, anti-inflammatory and anti-cancer properties (2).

Now let’s explore dragon fruit peels benefits

Health Benefits of Dragon Fruit Peel

Here are some of the potential health benefits of dragon fruit peel:

Benefit #1. It may help fight chronic diseases

Dragon fruit peel is a good source of antioxidants, which can help protect the cells from oxidative stress and inflammation caused by free radicals. Free radicals are unstable molecules that can damage the DNA, proteins and membranes of the cells, leading to chronic diseases such as cancer, diabetes, heart disease and arthritis (3).

Some of the antioxidants found in dragon fruit peel are:

Vitamin C: This vitamin can boost the immune system, scavenge free radicals, prevent scurvy and enhance wound healing. It may also lower the risk of some types of cancer, such as head and neck cancer (4).
Betalains: These are pigments that give dragon fruit its red color. They have anti-inflammatory and anti-cancer effects in test-tube and animal studies. They may also prevent obesity and metabolic syndrome by modulating fat metabolism and glucose uptake (5).
Carotenoids: These are plant compounds that give dragon fruit its yellow or orange color. They include beta-carotene and lycopene, which have been linked to a lower risk of cancer and heart disease. They may also protect the skin from sun damage and aging (6).
Phenolic acids: These are compounds that have anti-inflammatory, anti-microbial and anti-cancer effects. They may also modulate the activity of enzymes involved in glucose and lipid metabolism, thus preventing diabetes and obesity (7).

Benefit #2. It may help lower cholesterol and blood pressure

Dragon fruit peel is high in fiber, especially pectin, which can help lower cholesterol and blood pressure levels by binding to bile acids in the intestine and preventing their reabsorption into the bloodstream. Bile acids are substances that help digest fats and are made from cholesterol in the liver. By reducing the amount of bile acids in the blood, pectin can lower the demand for cholesterol production in the liver and thus lower the blood cholesterol levels (8).

Pectin may also lower blood pressure by relaxing the blood vessels and improving blood flow. A study in rats found that pectin extracted from dragon fruit peel significantly reduced systolic blood pressure (the top number) by 15% compared to a control group (9).

Benefit #3. It may help regulate blood sugar levels

Dragon fruit peel is rich in fiber, which can slow down the digestion and absorption of carbohydrates and sugars in the intestine, thus preventing spikes in blood sugar levels after meals. Fiber can also increase the sensitivity of the cells to insulin, the hormone that regulates blood sugar levels. This can help prevent or manage type 2 diabetes, a condition characterized by high blood sugar levels due to insulin resistance or deficiency (10).

A study in mice with diabetes found that pectin extracted from dragon fruit peel significantly lowered fasting blood sugar levels by 45% compared to a control group. It also improved glucose tolerance and insulin sensitivity (11).

Benefit #4. It may boost energy levels and mood

Dragon fruit peel contains phytofluene, a carotenoid that has been shown to have neuroprotective effects in animal studies. Phytofluene can cross the blood-brain barrier and protect the brain cells from oxidative stress and inflammation. It may also modulate the levels of neurotransmitters, such as dopamine and serotonin, that are involved in mood, motivation and cognition (12).

A study in mice found that phytofluene extracted from dragon fruit peel increased the levels of dopamine and serotonin in the brain by 40% and 25%, respectively, compared to a control group. It also improved the performance of the mice in a maze test, indicating enhanced memory and learning (13).

Benefit #5. It may improve skin health and appearance

Dragon fruit peel contains antioxidants, such as vitamin C, carotenoids and phenolic acids, that can help protect the skin from oxidative stress and inflammation caused by UV rays, pollution and aging. These antioxidants can also stimulate the production of collagen and elastin, the proteins that give the skin its structure and elasticity. This can help prevent or reduce wrinkles, sagging and age spots (14).

A study in human skin cells found that phenolic acids extracted from dragon fruit peel increased the expression of collagen and elastin genes by 30% and 20%, respectively, compared to a control group. It also reduced the expression of matrix metalloproteinases (MMPs), enzymes that degrade collagen and elastin, by 40% (15).

Benefit #6. It may support digestive health

Dragon fruit peel is a good source of fiber, which can help promote digestive health by adding bulk to the stool and facilitating its passage through the colon. This can help prevent or relieve constipation, hemorrhoids and diverticular disease. Fiber can also feed the beneficial bacteria in the gut, which can improve the immune system, metabolism and mood (16).

A study in healthy volunteers found that consuming 200 grams of fresh dragon fruit peel per day for four weeks increased the frequency and weight of bowel movements, as well as the levels of short-chain fatty acids (SCFAs), which are produced by the gut bacteria and have anti-inflammatory and anti-cancer effects (17).

Benefit #7. It may have anti-microbial properties

Dragon fruit peel contains phenolic acids, such as gallic acid and syringic acid, that have anti-microbial properties against various bacteria, fungi and viruses. These compounds can inhibit the growth or kill the microorganisms by disrupting their cell membranes, DNA or enzymes (18).

A study in test tubes found that phenolic acids extracted from dragon fruit peel had strong anti-microbial activity against Staphylococcus aureus, Escherichia coli, Candida albicans and herpes simplex virus type 1 (19).

Benefit #8. It may have anti-inflammatory properties

Dragon fruit peel contains betalains, carotenoids and phenolic acids that have anti-inflammatory properties by inhibiting the production of pro-inflammatory cytokines, such as tumor necrosis factor-alpha (TNF-alpha) and interleukin-6 (IL-6). These cytokines are involved in various inflammatory diseases, such as arthritis, asthma, inflammatory bowel disease and psoriasis (20).

A study in mice with colitis found that pectin extracted from dragon fruit peel significantly reduced the levels of TNF-alpha and IL-6 in the colon by 50% and 40%, respectively, compared to a control group. It also reduced the severity of colonic damage and inflammation (21).

Benefit #9. It may have anti-cancer properties

Dragon fruit peel contains antioxidants, such as betalains, carotenoids and phenolic acids, that have anti-cancer properties by inducing apoptosis (cell death), inhibiting angiogenesis (blood vessel formation) and preventing metastasis (cancer spread) of tumor cells. These compounds can also modulate the activity of genes and enzymes involved in cancer development and progression (22).

A study in test tubes found that phenolic acids extracted from dragon fruit peel had strong anti-cancer activity against human breast cancer cells by inducing apoptosis and inhibiting cell proliferation. The phenolic acids also downregulated the expression of genes related to cell cycle regulation, DNA repair and metastasis (23).

Benefit #10. It may have anti-obesity properties

Dragon fruit peel contains fiber, pectin, betalains and carotenoids that may have anti-obesity properties by modulating fat metabolism and glucose uptake in the body. These compounds can also suppress appetite and food intake by increasing satiety hormones, such as glucagon-like peptide-1 (GLP-1) and peptide YY (PYY), or decreasing hunger hormones, such as ghrelin (24).

A study in rats fed a high-fat diet found that pectin extracted from dragon fruit peel significantly reduced body weight gain by 18%, visceral fat mass by 36% and liver fat accumulation by 50% compared to a control group. It also improved insulin sensitivity and glucose tolerance (25).

Potential Side Effects of Dragon Fruit Peel

While dragon fruit peel offers numerous health benefits, it’s important to note that some individuals may experience side effects. These side effects are typically mild and may includes:

Allergic Reactions: Some individuals may experience allergic reactions, such as skin rashes or respiratory issues, upon consuming dragon fruit peel.
Digestive Issues: Excessive consumption of dragon fruit peel may cause digestive discomfort, such as gas or bloating, due to its high fiber content.
Drug Interactions: Dragon fruit peel may interact with certain medications, such as blood thinners or diabetes medications. Consult with a healthcare professional before consuming dragon fruit peel if you are taking any medications.

Tips for Incorporating Dragon Fruit Peel into a Diabetic Person’s Diet

Now that we’ve explored the incredible health benefits of dragon fruit peel, let’s discuss some tips for incorporating it into a diet:

Dragon Fruit Peel Tea: Boil the peel in water to create a soothing tea that can aid digestion and provide a refreshing beverage option.
Smoothie Booster: Add small pieces of dragon fruit peel to your favorite smoothie recipe for an extra dose of fiber and antioxidants.
Fruit-Infused Water: Infuse water with dragon fruit peel for a subtle flavor and added nutrients. This can be a great alternative to sugary drinks.
DIY Face Mask: Create a nourishing face mask by blending dragon fruit peel with natural ingredients like yogurt or honey. Apply it to your skin for a rejuvenating effect.
Fiber-Rich Salads: Add sliced dragon fruit peel to your salads for a burst of color, flavor, and fiber.
Detoxifying Juices: Incorporate dragon fruit peel into homemade detoxifying juices to support liver health and promote overall detoxification.
Garnish and Toppings: Use dragon fruit peel as a garnish for dishes or as a topping for oatmeal, yogurt, or desserts.

Remember, it’s essential to work closely with a healthcare professional or a registered dietitian to determine the appropriate portion sizes and overall dietary plan that suits an individual’s specific needs.

Dragon Fruit Peel Benefits Conclusion:

Dragon fruit peel, often overlooked, is a treasure trove of nutrients and potential health benefits. Its high fiber content supports digestive health, regulates blood sugar levels, and promotes weight management. The antioxidants in dragon fruit peel protect against oxidative stress, boost immunity, and support healthy skin, eyes, and cognitive function. While generally safe for consumption, potential side effects and drug interactions should be considered.