Most people are guilty of skipping over the exotic section in the supermarket fruit aisle. But, one vibrant fruit could have massive potential for anyone struggling with cholesterol and diabetes.
Dragon fruit gets its name from the scaly exterior and bright pink or yellow skin. The inside is juicy and either white or red with small black seeds. These fruits might seem like an expensive purchase—with some supermarkets charging close to £3 each. However, those willing to make the investment could see some added health benefits.
Each fruit is packed with vitamins, minerals and nutrients that are essential to a functioning human body. A serving of dragon fruit can contain less than 60 calories as well as lots of iron, magnesium, and fibre, according to Healthline.
Dragon fruit is packed with antioxidants like betalains and vitamin C, which can aid in lowering inflammation and oxidative stress. Since oxidative stress can exacerbate diabetes, this fruit is particularly beneficial. Additionally, dragon fruit is rich in vitamins C and B complex, which can boost your immune system and enhance your energy levels.
The flesh is also packed with antioxidants that protect your cells from unstable molecules called free radicals, which are linked to chronic diseases and ageing. A study compared the antioxidant properties of 17 tropical fruits and berries and found dragon fruit to be best at protecting certain fatty acids from free radical damage.
Dragon fruit can help lower cholesterol levels and support heart health. It contains fibre, antioxidants, and fatty acids that may help reduce “bad” cholesterol and increase “good” cholesterol.
It also has a low glycemic index, which is important as it means the fruit doesn’t flood the bloodstream with its natural sugars and causes glucose spikes. Instead, it’s managed by slowing sugar absorption over time, limiting the risk of diabetics facing hypoglycemic shock.
Its naturally high fibre content (per 100g) also helps maintain stable blood glucose levels. Being so fibrous, people claim that dragon fruit also helps them feel fuller for longer, which leads to less snacking temptation and potentially weight loss.
Some studies suggest that dragon fruit may help improve insulin sensitivity, too. This means the body is better able to use insulin effectively, which is particularly helpful for individuals with type 2 diabetes who often struggle with insulin resistance.
Study results on the effects of dragon fruit on type 2 diabetes in people are inconsistent, however, and more research is needed to confirm these beneficial effects. As with every type of food, moderation is key and some people may experience side effects, especially if they eat a lot of dragon fruit.
Other health benefits of dragon fruit:
- May help reduce the risk of diabetes
- May help reduce the risk of cancer
- May help boost immunity
- May help improve digestion
- May help fight against aging skin
- May be good for hair
- May help maintain healthy bones
Make sure you speak to a doctor first to check if the fruit is suitable for you, especially if you take certain medications or follow a meal plan. Eating too much dragon fruit can cause bloating, gas, diarrhoea, or an upset stomach. It is also claimed that the seeds in dragon fruit can have a mild laxative effect too.
How to include dragon fruit in your diet:
There are plenty of healthy ways to include this bold fruit into your diet. Dragon fruit has a subtle flavour and blends well with most fruits. Some opt to blitz it into a smoothie with other powerful fruits and veggies, whilst others might want to consider making their own homemade sorbet to have as a tasty and cooling treat.
Or, quite simply, you could dice up the flesh and add it to a tropical fruit salad. Mix in with some mangoes, berries and citrus fruits for a juicy treat rich in antioxidents and can satisfy anyone with a sweet tooth in a healthy way.
This story originally appeared on Express.co.uk
