Dragon fruit, also known as pitahaya or strawberry pear, is a tropical fruit known for its vibrant red skin and sweet, seed-speckled pulp.

Its unique look and acclaimed superfood powers have made it popular among foodies and the health-conscious.

Luckily, you don’t have to live in the tropics to enjoy the many benefits of dragon fruit. In fact, you can find it fresh or frozen in supermarkets worldwide.

Here are 7 health benefits of dragon fruit, all based on evidence.

1. High in Nutrients

Dragon fruit is low in calories but packed with essential vitamins and minerals. It also contains a substantial amount of dietary fiber.

Here’s a rundown of the main nutrients in a one-cup serving (227 grams) (1Trusted Source, 2):

  • 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

Beyond essential nutrients, dragon fruit supplies beneficial plant compounds like polyphenols, carotenoids and betacyanins (3Trusted Source).

SUMMARY

Dragon fruit is low in calories but rich in vitamins, minerals and beneficial plant compounds such as polyphenols, carotenoids and betacyanins.

2. May Help Fight Chronic Disease

Free radicals are unstable molecules that cause cell damage, which may lead to inflammation and disease.

One way to combat this is by eating antioxidant-rich foods like dragon fruit.

Antioxidants work by neutralizing free radicals, thus preventing cell damage and inflammation.

Studies suggest that diets high in antioxidants may help prevent chronic diseases such as heart disease, cancer, diabetes and arthritis (4Trusted Source).

Dragon fruit contains several types of potent antioxidants, including (5Trusted Source):

  • Vitamin C: Observational studies have found correlations between vitamin C intake and cancer risk. For example, a study in 120,852 people associated higher intakes of vitamin C with lower rates of head and neck cancer (6Trusted Source).
  • Betalains: Test-tube studies indicate betalains can combat oxidative stress and may have the ability to suppress cancer cells (7Trusted Source).
  • Carotenoids: Beta-carotene and lycopene are the plant pigments that give dragon fruit its vibrant color. Diets rich in carotenoids have been linked to a reduced risk of cancer and heart disease (8Trusted Source, 9Trusted Source, 10Trusted Source).

Importantly, antioxidants work best when eaten naturally in food, rather than in pill form or as a supplement. In fact, antioxidant supplements may have harmful effects, and taking them without medical supervision is not recommended (11Trusted Source, 12Trusted Source).

On the other hand, dragon fruit is highly recommended.

SUMMARY

Dragon fruit contains the antioxidants vitamin C, beta-carotene, lycopene and betalain. Studies have linked diets high in antioxidants to a reduced risk of chronic disease.

3. Loaded With Fiber

Dietary fibers are nondigestible carbohydrates that boast an extensive list of potential health benefits.

Health authorities recommend 25 grams of fiber per day for women and 38 grams for men. Like antioxidants, fiber supplements do not have the same health benefits as fiber from foods (13Trusted Source, 14Trusted Source).

With 7 grams per one-cup serving, dragon fruit is an excellent whole-food source (1Trusted Source).

Although fiber is probably most well known for its role in digestion, research has suggested it may also play a role in protecting against heart disease, managing type 2 diabetes and maintaining a healthy body weight (13Trusted Source, 15Trusted Source, 16Trusted Source).

Although more research is needed, some observational studies suggest that diets high in fiber may protect against colon cancer (17Trusted Source, 18Trusted Source, 19Trusted Source).

While no studies have linked dragon fruit to any of these conditions, its high-fiber content can help you meet your recommended daily values.

However, it’s important to note that high-fiber diets can have drawbacks, especially if you’re accustomed to a low-fiber diet. To avoid stomach discomfort, increase your intake of dietary fiber gradually and drink plenty of fluids.

SUMMARY

Dragon fruit offers 7 grams of fiber per serving, making it an excellent choice for meeting your daily fiber needs.