Dragon fruit is a delicious and nutritious tropical fruit that can boost your vitamin C intake. Vitamin C is an essential nutrient that has many health benefits, such as supporting your immune system, enhancing iron absorption, promoting collagen synthesis, and protecting your cells from oxidative damage.
In this article, I will share some facts and tips about dragon fruit and vitamin C, and how you can enjoy this exotic fruit in your diet.
What is dragon fruit?
Dragon fruit, also known as pitaya or pitahaya, is a cactus fruit that originates from Mexico and Central America. It has a bright red or yellow skin with green scales that resemble a dragon's skin, hence the name. The flesh inside can be white or red, depending on the variety, and it contains many tiny black seeds that are edible.
Dragon fruit has a mild sweet taste that resembles a cross between a kiwi and a pear. It is low in calories but high in fiber, antioxidants, and other beneficial plant compounds. It also contains some minerals like iron and magnesium.
How much vitamin C does dragon fruit have?
According to the USDA, one cup (227 grams) of fresh dragon fruit provides about 9% of the daily value (DV) for vitamin C (1). This is comparable to other fruits like oranges, strawberries, and kiwis.
However, some sources claim that dragon fruit has much higher amounts of vitamin C than reported by the USDA. For example, one website states that dragon fruit has 21 mg of vitamin C per 100 grams, which corresponds to 34% of the DV (2). This may be due to different methods of measurement or different varieties of dragon fruit.
Regardless of the exact amount, dragon fruit is a good source of vitamin C that can help you meet your daily needs for this nutrient.
What are the benefits of vitamin C?
Vitamin C is a water-soluble vitamin that plays many roles in your body. Some of the benefits of vitamin C include:
- Supporting your immune system: Vitamin C helps your body fight infections by stimulating the production and function of white blood cells, antibodies, and other immune components (3).
- Enhancing iron absorption: Vitamin C increases the bioavailability of non-heme iron, which is the type of iron found in plant foods. This can help prevent or treat iron deficiency anemia (4).
- Promoting collagen synthesis: Vitamin C is required for the synthesis of collagen, which is a protein that provides structure and strength to your skin, bones, tendons, ligaments, and blood vessels (5).
- Protecting your cells from oxidative damage: Vitamin C is a powerful antioxidant that can neutralize free radicals, which are unstable molecules that cause cellular damage and inflammation. This may help prevent or delay chronic diseases such as cancer, heart disease, diabetes, and arthritis (6).
How to eat dragon fruit?
Dragon fruit is easy to prepare and eat. You can simply slice it in half and scoop out the flesh with a spoon, or peel off the skin and cut it into cubes. You can eat it fresh or frozen, or add it to smoothies, salads, yogurt, desserts, or jams.
Here are some tips to enjoy dragon fruit:
- Choose ripe dragon fruits that are bright in color and slightly soft to touch.
- Store unripe dragon fruits at room temperature until they ripen.
- Store ripe dragon fruits in a plastic bag in the refrigerator for up to five days.
- Wash dragon fruits before cutting them to remove any dirt or pesticides.
- Sprinkle some lemon juice on cut dragon fruits to prevent browning.
- Try different varieties of dragon fruits to find your favorite flavor and color.
Dragon fruit is a tasty and healthy tropical fruit that can boost your vitamin C intake. Vitamin C is an essential nutrient that has many health benefits for your immune system, iron absorption, collagen synthesis, and cell protection.
You can eat dragon fruit fresh or frozen, or add it to various dishes and recipes. Try this exotic fruit today and enjoy its sweet flavor and nutritional benefits.
In this video below, let’s find out what will happen to your body when you eat dragon fruit: