8 Health Benefits Of Purple Dragon Fruit

Purple dragon fruit, also known as pitaya, is a vibrant fruit that not only catches the eye but also offers a plethora of health benefits. With its unique appearance and delicious flavor, purple dragon fruit has gained popularity in recent years. In this article, we will explore the numerous Purple dragon fruit health benefits, discuss any potential side effects, and provide you with exciting ways to enjoy this exotic fruit.

Here are eight health benefits of consuming purple dragon fruit and it’s potential side effects:

Benefit #1. High in Nutrients

Purple dragon fruit is low in calories but high in essential vitamins and minerals. One cup (227 grams) of fresh purple dragon fruit provides:

Calories: 136
Protein: 3 grams
Fat: 0 grams
Carbohydrates: 29 grams
Fiber: 7 grams
Iron: 8% of the Reference Daily Intake (RDI)
Magnesium: 18% of the RDI
Vitamin C: 9% of the RDI
Vitamin E: 4% of the RDI

Purple dragon fruit also contains small amounts of other nutrients, such as calcium, phosphorus, zinc, and vitamin A.

Benefit #2. Rich in Antioxidants

Antioxidants are compounds that protect your cells from damage caused by free radicals, which are unstable molecules that can cause inflammation and disease. Purple dragon fruit contains several types of potent antioxidants, such as:

Vitamin C: This vitamin is involved in many functions of the body, such as immune system health, collagen synthesis, wound healing, and iron absorption. Vitamin C may also help prevent or treat infections, colds, scurvy, and some types of cancer.
Betalains: These are pigments that give purple dragon fruit its color. Betalains have anti-inflammatory, anti-cancer, and anti-diabetic properties. They may also protect the liver and kidneys from oxidative stress and improve blood lipid levels.
Carotenoids: These are plant pigments that have various health benefits, such as improving eye health, skin health, and immune system function. Carotenoids may also reduce the risk of heart disease and some cancers. Purple dragon fruit contains two types of carotenoids: beta-carotene and lycopene.

Benefit #3. Good Source of Fiber

Fiber is a type of carbohydrate that cannot be digested by the human body. Fiber has many benefits for health, such as:

Promoting regular bowel movements and preventing constipation.
Lowering cholesterol levels and reducing the risk of heart disease and stroke.
Controlling blood sugar levels and preventing or managing diabetes.
Enhancing satiety and reducing calorie intake.
Supporting the growth of beneficial bacteria in the gut and improving digestive health.

Purple dragon fruit is a good source of fiber, providing 7 grams per cup (227 grams), which is 28% of the RDI for women and 18% for men.

Benefit #4. May Help Fight Chronic Diseases

As mentioned above, purple dragon fruit is rich in antioxidants that can protect your cells from free radical damage. This may help prevent or delay the onset of chronic diseases, such as:

Heart disease: Antioxidants may help lower blood pressure, cholesterol levels, inflammation, and oxidative stress, which are all risk factors for heart disease. A study in 32 people with high cholesterol found that consuming fresh or dried dragon fruit for four weeks significantly reduced total cholesterol, LDL (bad) cholesterol, and triglycerides, while increasing HDL (good) cholesterol.
Cancer: Antioxidants may help prevent or slow down the growth of cancer cells by inhibiting DNA damage, inflammation, and angiogenesis (the formation of new blood vessels that feed tumors). A test-tube study found that betalains from dragon fruit extract induced apoptosis (cell death) in human colon cancer cells.
Diabetes: Antioxidants may help improve insulin sensitivity and glucose metabolism, which are essential for regulating blood sugar levels. A study in 20 people with type 2 diabetes found that consuming dragon fruit juice for four weeks significantly reduced fasting blood sugar levels and improved insulin resistance.

Benefit #5. Supports Immune System Health

The immune system is a complex network of cells and molecules that defend the body against foreign invaders, such as bacteria, viruses, fungi, and parasites. A healthy immune system can prevent or fight off infections and diseases. Purple dragon fruit can support immune system health by providing several nutrients and antioxidants that have immune-enhancing effects, such as:

Vitamin C: This vitamin stimulates the production and function of white blood cells, which are the main components of the immune system. Vitamin C also enhances the activity of natural killer cells, which are specialized white blood cells that can destroy infected or cancerous cells. Vitamin C may also modulate the inflammatory response and prevent excessive inflammation that can damage healthy tissues.
Vitamin E: This vitamin is a fat-soluble antioxidant that protects the cell membranes from oxidative damage. Vitamin E also regulates the expression of genes involved in immune system function and inflammation. Vitamin E may also enhance the response of T cells, which are white blood cells that coordinate the immune system and kill infected or cancerous cells.
Carotenoids: These pigments can modulate the immune system by influencing the differentiation and proliferation of immune cells, such as T cells, B cells, and natural killer cells. Carotenoids may also enhance the production of antibodies, which are proteins that bind to and neutralize foreign substances. Carotenoids may also have anti-inflammatory and anti-cancer effects.

Benefit #6. Improves Skin Health

Skin health is influenced by many factors, such as genetics, age, sun exposure, nutrition, and environmental pollutants. Skin health is important for not only appearance, but also protection, sensation, and regulation of body temperature and fluids. Purple dragon fruit can improve skin health by providing nutrients and antioxidants that have beneficial effects on the skin, such as:

Vitamin C: This vitamin is essential for the synthesis of collagen, which is the main structural protein of the skin. Collagen provides strength, elasticity, and hydration to the skin. Vitamin C may also help prevent or treat skin damage caused by ultraviolet (UV) radiation from the sun, such as wrinkles, sagging, dryness, and hyperpigmentation.
Vitamin E: This vitamin is a fat-soluble antioxidant that protects the skin from oxidative stress and inflammation. Vitamin E may also help prevent or treat skin damage caused by UV radiation, such as photoaging, sunburn, and skin cancer.
Lycopene: This carotenoid is a potent antioxidant that can scavenge free radicals and protect the skin from oxidative stress and inflammation. Lycopene may also help prevent or treat skin damage caused by UV radiation, such as erythema (redness), edema (swelling), DNA damage, and skin cancer.

Benefit #7. Promotes Eye Health

Eye health is essential for vision, communication, and quality of life. Eye health can be affected by many factors, such as genetics, age, diseases, injuries, and lifestyle habits. Purple dragon fruit can promote eye health by providing nutrients and antioxidants that have beneficial effects on the eyes, such as:

Vitamin C: This vitamin is a water-soluble antioxidant that protects the eyes from oxidative stress and inflammation. Vitamin C may also help prevent or treat eye diseases caused by oxidative stress and inflammation, such as cataracts (clouding of the lens), glaucoma (increased pressure in the eye), and age-related macular degeneration (AMD) (loss of central vision).
Beta-carotene: This carotenoid is a precursor of vitamin A, which is essential for vision. Vitamin A helps maintain the health of the retina, which is the light-sensitive layer of tissue at the back of the eye. Vitamin A also helps prevent night blindness (difficulty seeing in dim light) and xerophthalmia (dryness and inflammation of the eye).
Lycopene: This carotenoid is a potent antioxidant that can protect the eyes from oxidative stress and inflammation. Lycopene may also help prevent or treat eye diseases caused by oxidative stress and inflammation, such as cataracts, glaucoma, and AMD.

Benefit #8. Benefits Brain Health

Brain health is vital for cognition, memory, learning, emotion, and behavior. Brain health can be influenced by many factors, such as genetics, age, diseases, injuries, nutrition, and environmental toxins. Purple dragon fruit can boost brain health by providing nutrients and antioxidants that have beneficial effects on the brain, such as:

Vitamin C: This vitamin is a water-soluble antioxidant that protects the brain from oxidative stress and inflammation. Vitamin C may also help prevent or treat brain diseases caused by oxidative stress and inflammation, such as Alzheimer’s disease (AD) (a progressive neurodegenerative disorder that causes memory loss and cognitive impairment), Parkinson’s disease (PD) (a chronic movement disorder that affects muscle control and coordination), and stroke (a sudden interruption of blood flow to the brain) (20).
Betalains: These pigments have anti-inflammatory and neuroprotective properties. Betalains may also help prevent or treat brain diseases caused by oxidative stress and inflammation, such as AD,
PD and stroke.
Magnesium: This mineral is involved in many functions of the brain such as neurotransmission synaptic plasticity and neural development. Magnesium may also help prevent or treat brain diseases caused by magnesium deficiency such as depression, anxiety, migraine and epilepsy

Side Effects

Purple dragon fruit are not only visually appealing but also offer numerous health benefits due to their high antioxidant content. However, like any food, consuming purple dragon fruits may have some side effects like:

Allergic Reactions: While rare, some individuals may be allergic to purple dragon fruits. Allergic reactions can vary in severity and may include symptoms such as itching, rash, hives, swelling of the lips, tongue, or throat, difficulty breathing, or gastrointestinal disturbances. If you experience any of these symptoms after consuming purple dragon fruits, it is important to seek medical attention immediately.
Gastrointestinal Issues: Purple dragon fruits are high in fiber, which can have a positive impact on digestive health. However, consuming excessive amounts of fiber can lead to gastrointestinal issues such as bloating, gas, or diarrhea. It is recommended to introduce purple dragon fruits gradually into your diet and drink plenty of water to help mitigate these potential side effects.
Oxalate Content: Purple dragon fruits contain oxalates, which are naturally occurring compounds found in many fruits and vegetables. In some individuals, excessive oxalate consumption can contribute to the formation of kidney stones. If you have a history of kidney stones or are at risk, it is advisable to moderate your intake of purple dragon fruits and consult with a healthcare professional for personalized guidance.
Blood Sugar Impact: While purple dragon fruits are relatively low in sugar compared to other fruits, they still contain natural sugars. Individuals with diabetes or those who need to closely monitor their blood sugar levels should consume purple dragon fruits in moderation and consider consulting with a registered dietitian or healthcare provider for guidance.
Interference with Medications: Some components present in purple dragon fruits, such as polyphenols, may interact with certain medications. These interactions can either enhance or reduce the effectiveness of the medication. If you are taking any medications, particularly blood pressure medications, it is advisable to consult with your healthcare provider before regularly consuming purple dragon fruits to ensure there are no potential negative interactions.

It is important to note that these side effects are generally rare and most individuals can consume purple dragon fruits without experiencing any adverse reactions. However, if you have any existing medical conditions or concerns, it is always best to consult with a healthcare professional before making any significant changes to your diet.

Ways to Eat Purple Dragon Fruit

Purple dragon fruit has a mild, sweet taste that resembles a cross between a kiwi and a pear. It has a soft, juicy texture and crunchy seeds that are edible. You can enjoy purple dragon fruit in various ways, such as:

Raw: You can peel and slice the fruit and eat it as a snack or dessert. You can also sprinkle some lemon juice or honey on top for extra flavor.
Salad: You can add chopped purple dragon fruit to your favorite salad for a burst of color and sweetness. You can also make a dressing with yogurt, honey, and lime juice to complement the fruit.
Smoothie: You can blend purple dragon fruit with other fruits, such as banana, pineapple, or mango, and some milk or yogurt for a refreshing smoothie. You can also add some spinach, kale, or chia seeds for extra nutrition.
Juice: You can juice purple dragon fruit with some water or coconut water for a hydrating drink. You can also add some ginger, lemon, or mint for extra flavor and health benefits.
Jam: You can cook purple dragon fruit with some sugar and lemon juice until it thickens into a jam. You can spread it on toast, pancakes, or muffins for a delicious breakfast or snack.
Ice Cream: You can freeze pureed purple dragon fruit in an ice cream maker or a freezer-safe container for a creamy treat. You can also add some cream, milk, or condensed milk for extra richness.

Purple dragon fruit, with its vibrant color and numerous health benefits, is a delicious addition to a balanced and nutritious diet. Packed with essential vitamins, minerals, and antioxidants, this exotic fruit boosts immunity, supports digestion, promotes heart health, aids in weight management, and offers various other advantages.

So go ahead, indulge in the tropical goodness of purple dragon fruit and reap the benefits it has to offer!