The Nutritional Value of a Dragonfruit

Summer is almost over, so everyone do yourself a favour (if you haven't already) and  run as fast as you can to your nearest supermarket (or Asian Market) to buy the last remaining Dragonfruits.  In fact, go around the city.  You won't be sorry.  

Dragonfruit are football-shaped and have a leathery, leafy skin that is deep red or pink in color. It comes in three varieties, red flesh, white flesh and yellow flesh, all of which are embedded with hundreds of tiny black seeds and have a mild, sweet taste.  To enjoy this fruit, it is best to it eat cold.  After cutting the fruits in half, you just have to spoon the flesh out.  You can eat the seeds.  Simple, right! 

For those that aren't familiar with this fabulous fruit, it originates from the cactus family, specifically the genus Hylocereus or sweet pitayas.  Dragonfruits are common in Asia (particularly in Taiwan, Vietnam, Thailand and the Philippines) and in Central and South America. They are among the many wonder fruits that are said to provide multiple health benefits. 

Lets quickly highlight the great benefits of the Dragonfruit:

 

1. Calories

If you are looking for fruits that are filling and delicious, but will help keep your weight in check, dragonfruits are a perfect choice. A 100g serving of dragonfruit has only 60 calories: 18 calories from fat (all unsaturated), 8 calories from protein and 34 calories from carbohydrates. As an added bonus, Dragonfruits do not have complex carbohydrates, so they can be easily broken down by the body.

 

2. Fats and Cholesterol

Dragonfruits do not contain cholesterol, saturated fat and trans fat, so regular consumption will help manage your blood pressure and control your cholesterol levels. The seeds of dragonfruits are high in polyunsaturated fatty acids (omega-3 and omega-6 fatty acids) that reduce triglycerides and lower the risk of cardiovascular disorder.

 

3. Fiber

Dragonfruits are high in fiber, so regular consumption can help avoid constipation, improve your digestive health and help you reduce weight.

 

4. Vitamins and Minerals

Dragonfruits are rich in vitamin C, containing 9mg per serving that is equivalent to 10 percent of the daily value. Thus, eating dragonfruits helps strengthen your immune system and promotes faster healing of bruises and wounds. In fact, regular eating of dragonfruits will help ward off chronic respiratory disorders such as asthma and cough. Dragonfruits also contain B vitamins such as B1 for better carbohydrate metabolism, B2 for recovery and improvement of appetite, and B3 for reducing bad cholesterol while improving the skin condition.

Dragonfruits are also packed with minerals such as calcium for stronger bones and teeth, phosphorus for tissue formation and iron for healthy blood. One dragonfruit contains approximately 8.8g of calcium, 36.1mg of phosphorus and 0.65mg of iron.  Don't ask how I know this - sometimes I surprise myself lol.

 

5. Phytoalbumins / Antioxidants

Dragonfruits contain phytoalbumins, which have antioxidant properties that help prevent the formation of cancer cells. In addition, dragonfruits are also known to increase the excretion of heavy metal toxins from the body.

6. Lycopene

Lycopene is also present in dragonfruits, and this is the pigment responsible for their red color. Lycopene is said to prevent prostate cancer.

In addition to being great for us, Dragonfruits also help protect the environment by absorbing carbon dioxide, converting it into oxygen and releasing it to purify the air at night.  True Story!

To end this post, here is a fun idea on how to consume a dragonfruit (credit soberjulie.com for pic).

Recipes when I feel like it: Good Morning Smoothie (better than coffee)

If your anything like me, your a busy person, you normally only have an hour or two to spare in the morning before having to run out the door.  With the usual routine of showering, grooming, & changing into presentable clothing, & responding to emails and texts, it really doesn't leave you much time left for breakfast.  This is very strange to me as food is supposed to be fuel for our bodies, it provides us with energy to get through our day.  So why is breakfast the one that we all choose to skimp on.  Are we really getting prepared for the day?




It is true, breakfast is in fact the most important meal of the day.  Like I said above, it's fuel for our bodies.  In the mornings, our bodies are running on empty.  Think of our bodies as a car and food is the fuel that helps it move. The body only has two options for fuel, either we eat something(in this instance, breakfast) or it converts the fat that is stored underneath our skin into energy that the body can use.



Not to sound arrogant, but I don't have much fat to spare.  So, that option really isn't going to work for me.  Not to mention that it's also not a very reliable source of energy.  **Fun fact: Your fat storage is normally only used for long distance activities (such as a 10K+ run or strenuous hike) or during starvation periods (luckily this is not a common problem for us in North America).  Long story short, there is no real purpose to having a lot of it.**  For me, I need something quick that provides my body with carbohydrates, protein, vitamins & minerals, fiber, etc. (You know, the GOOD stuff that our bodies needs to kick start your morning).  After experimenting with various ideas, the best to come out of it was a fruit smoothie.  I like this recipe the best.


Ingredients:
1 Banana
1/4 - 1/3 cup mixed berries (fresh or frozen, whatever floats your boat)
1 - 2 scoops of protein powder (depends on your protein needs)
2 - 3 leafs of kale (check out the benefits)
1 chunk/cube of ginger (check out the benefits)
1/4 - 1/2 lemon (peeled or unpeeled, your call.  check out the benefits) 
1/2 cup milk (or soy, almonds, etc)
1/2 water
      

Simple to make in the mornings, place everything in the blender and blend, takes no more than 5 min if you have all the ingredients handy.  Only recommendation I have is you put the kale in last, it acts as a second splash guard lol.   

Now that I have been making various smoothies in the morning,  I have been experiencing more energy and an amazing "lighter on my feet" feeling (great for us morning runners).  Also, as long as I got a great sleep the night before, I have not felt the need for a cup of Jo in the morning either.

Give 'er a try if you dare!!!  Enjoy and go play outside! 

Please also share any of your favorite healthy recipes that you may have with me as I am always wanting to try new things :)