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Red dragon fruit, a delicious and unique fruit cultivated extensively in the Central and Southern regions of Vietnam, is often chosen as a delightful dessert suitable for all. So, how many calories in red dragon fruit and what health benefits does it offer? Explore this article by Mytour Blog to find out!
How many calories in red dragon fruit?
Red dragon fruit, with its red flesh containing numerous black seeds, offers a mild sweetness and is commonly grown in the Binh Thuan province of our country. Besides red dragon fruit, there are also pink-skinned with white flesh and yellow-skinned with white flesh dragon fruits, all having comparable calories and nutritional content. Due to its mild sweetness, many people often inquire about how many calories in red dragon fruit. According to USDA research, in 100g of red dragon fruit, it contains:
- Energy: 60 calories
Calcium: 107mg
Carbohydrate: 82.14g
Sodium: 39mg
Vitamin C: 6.4mg
Protein: 3.57g
Fiber: 1.8g
Fat: 0g
The protein source in red dragon fruit comes from natural sugars. Additionally, red dragon fruit contains various vitamins and minerals such as iron, cholesterol, and more. With the calorie content mentioned above, it is considered one of the low-calorie fruits with high nutritional value.
In 100g of red dragon fruit, it contains only 60 calories along with various other nutritional components (Source: Internet)Is eating red dragon fruit fattening?
Red dragon fruit calorie count: Wondering how many calories are in red dragon fruit and whether it contributes to weight gain? It entirely depends on your overall diet. With only 60 calories per 100g, this figure won't lead to weight gain. However, moderation is key. Nutritionists suggest that red dragon fruit not only avoids weight gain but also supports weight loss when combined with a balanced diet and regular light exercise. In summary, with 60 calories per 100g, it won't make you gain weight.
Red dragon fruit is low in calories and won't cause weight gain (Source: Internet)Health benefits of red dragon fruit
With its nutritional content and low calorie count, this fruit is ideal for daily consumption as it offers numerous health benefits. Some notable advantages of red dragon fruit include:
Cell Protection and Healing
One of the most prominent benefits of this fruit is its ability to protect and heal cells due to its abundant vitamin content. Vitamin C works to counteract the development of free radicals, produces collagen for brighter and more elastic skin. Moreover, vitamin C plays a role in enhancing immunity, combating aging in the skin, hair, and body. That's why many people prefer this fruit.
Adding dragon fruit to a light meal, creating a lasting sense of fullness and reducing cravings for snacks, thereby absorbing fewer calories, helps achieve effective weight loss. You can substitute fast food and carbonated beverages with fruit to limit calorie intake.
Supplying vitamin C helps counteract the development of free radicals (Source: Internet)Preventing Anemia During Pregnancy
The cause of anemia is the lack of iron in the body. Red dragon fruit is rich in iron, making it suitable for expectant mothers. It boosts blood and provides essential minerals for the development of red blood cells, preventing anemia.
In addition to mineral supplementation from fish, meat, eggs, and milk, expectant mothers can incorporate red dragon fruit into their diet for various health benefits.
Dragon fruit's iron supplementation helps prevent anemia during pregnancy (Source: Internet)Reducing Inflammation
The flavonoid compounds found in red dragon fruit act as antioxidants, repairing damage caused by oxidative stress and effectively reducing inflammation.
With compounds like polyphenols, flavonoids, betacyanin, and vitamin C, red dragon fruit possesses anti-inflammatory properties, aiding in the treatment of acne and other inflammatory conditions.
Flavonoid antioxidants work to reduce inflammation caused by oxidative stress (Source: Internet)Enhancing Digestive Health
Another intriguing benefit of dragon fruit is its ability to enhance digestive health. Therefore, incorporating this fruit into your daily dessert or light meals is highly recommended.
Thanks to the fiber content in dragon fruit, the digestive process occurs smoothly, reducing constipation and inhibiting the development of cholesterol in the blood. Regular consumption of dragon fruit helps prevent constipation, acid reflux, and, in addition, the fiber content can also reduce the risk of certain cardiovascular diseases and diabetes.
The fiber content contributes to improving digestive health (Source: Internet)Boosting the Immune System
Thanks to the vitamin content and antioxidants, it helps strengthen the immune system. Additionally, the antioxidants in this food also limit the development caused by free radicals, simultaneously brightening and revitalizing the skin. Dragon fruit juice also contains saponin and tannin, promoting the regeneration of new tissue for faster wound healing.
Moreover, red dragon fruit enhances resistance against viruses such as dengue fever, Candida albicans, and Staphylococcus aureus.
Enhancing the immune system through the vitamin C content and antioxidants (Source: Internet)Controlling Blood Sugar Levels
The main component of dragon fruit is fiber. Adding fiber to your daily diet helps reduce blood sugar levels and prevent diabetes. Although this fruit contains natural sugars, it doesn't impact blood pressure when consumed in moderate amounts.
Furthermore, dragon fruit contains fiber that promotes the production of natural insulin, stabilizing blood sugar levels and preventing diabetes.
Fiber helps reduce blood sugar levels and prevents diabetes (Source: Internet)Guide to Eating Red Dragon Fruit for Optimal Health
How many calories are in red dragon fruit and the right way to incorporate it into your diet for optimal health. Let's explore a weight-loss approach with red dragon fruit below with Mytour.
- Dragon fruit for breakfast: A light breakfast with one dragon fruit provides ample nutrients. You can divide the meal into 2 portions, spaced about 2 hours apart, with approximately 250g each time. Chew the seeds thoroughly as they contain unsaturated fatty acids beneficial for heart health.
- Use for lunch: After using it for the main meal, you can pair red dragon fruit with unsweetened or low-sugar yogurt for effective weight loss and improved digestion. Alternatively, you can use it to make a dragon fruit soup with 150g shrimp, 50g carrots, and common spices. Boil water, add finely ground shrimp, add carrots, season, and cook until soft. Add dragon fruit cut into pomegranate-sized pieces and simmer for an additional 2 minutes. This completes a nutritious and effective weight-loss soup.
- Limit intake for dinner: If you've consumed a lot of dragon fruit during the day, avoid it for dinner. This can affect the intestinal sugar system, leading to symptoms like diarrhea and blood sugar-related issues. Therefore, it's best to avoid it for dinner.
- Some dragon fruit desserts: You can use red dragon fruit as an ingredient for less sweet desserts like agar, smoothies, dragon fruit jelly... refreshing in the summer and low in calories, suitable for a light meal.
Eating dragon fruit for a nutrient-rich and vitamin-packed breakfast (Source: Internet)Some Considerations When Eating Red Dragon Fruit
In addition to the benefits that dragon fruit brings, consider the following points to avoid negative impacts on health:
- Ripe dragon fruit only stays fresh for a few days outside. To prolong its freshness, cut it into small pieces and store it in an airtight container in the refrigerator. If the dragon fruit shows signs of discoloration or a dull brown hue, do not consume it, as it can adversely affect health.
- Avoid consuming dragon fruit during menstrual days, as it can affect menstrual flow and increase blood sugar levels.
- Combine a healthy diet and regular exercise for more effective weight loss.
- Avoid eating dragon fruit 2-3 weeks before surgery, as it may elevate blood sugar levels.
- If you are on medication for diabetes, be cautious as the interaction with dragon fruit may lower blood sugar levels dangerously.
Ripe dragon fruit can be stored for a few days at room temperature (Source: Internet)Frequently Asked Questions
Although red dragon fruit is beneficial for health, consuming too much in a day can lead to side effects such as constipation, urine turning reddish-brown, allergies, and an increased risk of lung cancer and hemorrhagic stroke.
In terms of nutritional content and benefits, both types of fruit are almost identical. However, red dragon fruit has a sweeter taste compared to white dragon fruit, so it has higher sugar content.
It is recommended to eat a maximum of 1 fruit per day to provide sufficient essential nutrients; overconsumption can negatively impact health.
Pregnant women can include dragon fruit in their dessert menu, as it is beneficial for health, aiding in blood enrichment and supplying good carbohydrates and fats for the fetus.
Here are answers to the questions about how many calories in red dragon fruit and its health benefits. Mytour hopes this information helps you learn more about a nutritious fruit that is good for your health.
