9 Amazing Benefits Of White Dragon Fruit

White dragon fruit, also known as white pitaya, are a popular variety of dragon fruit with white flesh and black seeds. They have a sweet and mildly acidic flavor, reminiscent of watermelon, cactus pear, and kiwi. White dragon fruit is not only delicious, but also nutritious with lot of health benefits. Here are 9 amazing benefits of white dragon fruit and how to enjoy them.

Benefit #1. High in Nutrients

White dragon fruit is low in calories but rich in vitamins, minerals and fiber. One cup (227 grams) of white dragon fruit provides:

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

White dragon fruit also contains other beneficial plant compounds, such as polyphenols, carotenoids and betacyanins, that have antioxidant and anti-inflammatory effects.

To enjoy this benefit, you can eat white dragon fruit as a snack or add it to your salads, smoothies or yogurt.

Benefit #2. Loaded with Fiber

Fiber is a type of carbohydrate that helps regulate your digestion, blood sugar levels, cholesterol levels and appetite. White dragon fruit is an excellent source of fiber, providing 7 grams per cup. That’s about 28% of the RDI for women and 18% for men.

Fiber can help prevent constipation, lower your risk of colon cancer, improve your blood pressure and reduce your LDL (bad) cholesterol levels. Fiber can also help you feel full longer and eat less calories, which may aid weight loss.

To enjoy this benefit, you can eat white dragon fruit with its seeds, as they contain most of the fiber. You can also blend white dragon fruit with other high-fiber fruits, such as apples, pears or berries, to make a delicious smoothie.

Benefit #3. Provides Antioxidants Benefits

Antioxidants are substances that protect your cells from free radicals, which are unstable molecules that can cause damage and inflammation. Free radicals are linked to chronic diseases, such as heart disease, cancer, diabetes and arthritis.

White dragon fruit contains several types of antioxidants, including:

Vitamin C: This vitamin is essential for your immune system, skin health and wound healing. It also helps prevent scurvy, a disease caused by vitamin C deficiency. One cup of white dragon fruit provides 9% of the RDI for vitamin C (1).
Betalains: These are the pigments that give red dragon fruit its color. They have anti-inflammatory and anticancer properties. They may also protect your LDL (bad) cholesterol from oxidation, which is a risk factor for heart disease (5).
Carotenoids: These are the pigments that give yellow dragon fruit its color. They include beta-carotene and lycopene, which are beneficial for your eyesight, skin health and immune system. They may also lower your risk of cancer and heart disease.

To enjoy this benefit, you can eat white dragon fruit raw or cooked. You can also juice it or make it into a jam or sauce.

Benefit #4. Boosts Immune System

Your immune system is your body’s defense against infections and diseases. It consists of various cells, tissues and organs that work together to fight off foreign invaders, such as bacteria, viruses and parasites.

White dragon fruit can help boost your immune system by providing vitamin C, antioxidants and prebiotics. Vitamin C helps stimulate the production and function of white blood cells, which are the main components of your immune system. Antioxidants help reduce inflammation and oxidative stress, which can impair your immune system. Prebiotics are fibers that feed the beneficial bacteria in your gut, which play a key role in your immune system.

To enjoy this benefit, you can eat white dragon fruit regularly to maintain a healthy intake of vitamin C, antioxidants and prebiotics. You can also combine it with other immune-boosting foods, such as citrus fruits, garlic, ginger or honey.

Benefit #5. Supports Gut Health

Your gut health refers to the balance and function of the microorganisms that live in your digestive tract. These microorganisms include bacteria, fungi and viruses that affect your digestion, metabolism, immunity and mood.

White dragon fruit can support your gut health by providing fiber and prebiotics. Fiber helps promote regular bowel movements and prevent constipation. It also helps prevent diverticular disease, which is a condition that causes inflammation and infection in your colon. Prebiotics help nourish the beneficial bacteria in your gut, which help digest your food, produce vitamins and hormones, and protect you from harmful pathogens.

To enjoy this benefit, you can eat white dragon fruit with its seeds, as they contain most of the fiber and prebiotics. You can also eat it with probiotic foods, such as yogurt, kefir or sauerkraut, to increase the diversity and activity of your gut bacteria.

Benefit #6. Improves Blood Sugar Control

Blood sugar control refers to how well your body regulates the amount of glucose (sugar) in your blood. Glucose is the main source of energy for your cells, but too much or too little of it can cause serious health problems.

White dragon fruit can improve your blood sugar control by providing fiber and antioxidants. Fiber helps slow down the absorption of sugar into your bloodstream, which prevents spikes and crashes in your blood sugar levels. It also helps improve your insulin sensitivity, which is how well your cells respond to insulin, the hormone that regulates your blood sugar levels. Antioxidants help protect your cells from oxidative stress, which can impair your insulin production and function.

To enjoy this benefit, you can eat white dragon fruit as part of a balanced diet that includes other low-glycemic foods, such as whole grains, legumes, nuts and seeds. You can also monitor your blood sugar levels regularly and consult your doctor if you have diabetes or prediabetes.

Benefit #7. Promotes Skin Health

Your skin health refers to the appearance and function of your largest organ, which covers and protects your body. Your skin is exposed to various environmental factors, such as sunlight, pollution and chemicals, that can damage it and cause premature aging.

White dragon fruit can promote your skin health by providing vitamin C, antioxidants and water. Vitamin C helps synthesize collagen, which is the main structural protein in your skin. Collagen helps keep your skin firm, elastic and smooth. It also helps heal wounds and scars. Antioxidants help prevent and repair skin damage caused by free radicals, such as wrinkles, sagging and spots. Water helps hydrate your skin and prevent dryness and flaking.

To enjoy this benefit, you can eat white dragon fruit as a snack or dessert to hydrate and nourish your skin. You can also apply white dragon fruit pulp or juice to your skin as a natural mask or toner.

Benefit #8. Enhances Iron Absorption

Iron is a mineral that is essential for your blood production, oxygen transport and energy metabolism. Iron deficiency is a common condition that causes anemia, which is a disorder that reduces the number and function of your red blood cells. Anemia can cause fatigue, weakness, dizziness and pale skin.

White dragon fruit can enhance your iron absorption by providing vitamin C. Vitamin C helps convert non-heme iron, which is the type of iron found in plant foods, into a form that is more easily absorbed by your body. Vitamin C also helps prevent iron from being lost or destroyed by other substances in your food.

To enjoy this benefit, you can eat white dragon fruit with iron-rich foods, such as spinach, lentils, tofu or quinoa. You can also drink white dragon fruit juice or smoothie with your meals to increase your iron absorption.

Benefit #9. Supports Bone Health

Your bone health refers to the strength and density of your bones, which support your body and protect your organs. Your bones are constantly being broken down and rebuilt by specialized cells called osteoclasts and osteoblasts. This process is influenced by various factors, such as hormones, nutrition and physical activity.

White dragon fruit can support your bone health by providing calcium, magnesium and vitamin E. Calcium is the main mineral in your bones that gives them their hardness and structure. Magnesium is another mineral that helps regulate calcium metabolism and bone formation. Vitamin E is an antioxidant that helps protect your bones from oxidative stress and inflammation.

To enjoy this benefit, you can eat white dragon fruit with other calcium-rich foods, such as dairy products, almonds or broccoli. You can also exercise regularly and get enough sunlight exposure to boost your bone health.

How To Eat White Dragon Fruit

There are numerous ways to enjoy white dragon fruit’s unique flavor and reap its benefits:

Eat it fresh: Simply slice the white dragon fruit in half and scoop out the flesh with a spoon. Enjoy it as a refreshing snack on its own.
Add it to salads: Dice the white dragon fruit and add it to fruit salads, green salads, or grain-based salads for a burst of sweetness and texture.
Blend it into smoothies: Combine white dragon fruit with other fruits, leafy greens, and your choice of liquid (such as coconut water or almond milk) for a nutritious and vibrant smoothie.
Make exotic desserts: Use white dragon fruit as a topping for ice cream, yogurt, or chia pudding. Its beautiful color and mild sweetness will elevate any dessert.
Create savory dishes: Incorporate diced white dragon fruit into salsas, sauces, or stir-fries for a touch of sweetness and crunch.

Whether you enjoy white dragon fruit on its own or in various culinary creations, it’s sure to add a unique and nutritious element to your diet.

In conclusion, white dragon fruit offers a wide range of health benefits, from its antioxidant properties to its support of digestive health, weight management due to it fiber content, and boost immune system. While enjoying this exotic fruit and it many benefits, remember to consume it in moderation and be mindful of any potential allergies or digestive sensitivities.