Dragon fruit is as Instagram-worthy as it is nutritious. It grows easily in many parts of South Africa, making it perfect for both your health and backyard garden.
According to experts, this bright, eye-catching fruit with an outer skin that ranges from hot pink to yellow is more than just a pretty fruit. They pack a serious nutritional punch.
Bright, bold, and full of benefits
Nicola Wilken, registered dietitian from Tshwane, Gauteng, says the fruit is recognised for its rich nutritional profile, containing essential nutrients such as vitamins (particularly C and B complex), minerals (including potassium, magnesium, calcium, phosphorus, and iron), and dietary fibre.
Wilken says every part of dragon fruit is beneficial, even the tiny black edible seeds.
“The essential fatty acids and plant sterols may help reduce triglycerides and cholesterol levels by inhibiting cholesterol absorption,” she says.
Furthermore, Wilken adds that the seed oil is noted for providing a mild laxative effect. Thus, the seeds, though small, are a valuable part of the dragon fruit’s nutritional and therapeutic profile.
Did you know that your body can gain nutrients from dragon fruit, as it helps with cardiovascular health?
“Research suggests that dragon fruit antioxidants, particularly betalains, may help prevent the oxidation of LDL cholesterol, a process contributing to atherosclerosis.”
Nicola Wilken
“A human study on type 2 diabetic subjects found that consuming red dragon fruit significantly reduced blood glucose levels and triglyceride levels, and also decreased total and LDL cholesterol while increasing HDL cholesterol.”
And that is not all, dragon fruit also helps with cancer prevention and supports liver health and gastric protection.
So, thinking of growing your own superfruit?
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Growing this backyard beauty
Production scientist Ngeletshedzo Makhaga from Limpopo says that while dragon fruit farming is still new in South Africa, it can flourish in many regions, from KwaZulu-Natal to the Western and Eastern Cape.
The ideal time to plant dragon fruit is in early spring. Makhaga explains that cold temperatures can delay its growth, and it requires plenty of light to thrive.
Also, dragon fruit plants rely heavily on sunlight for photosynthesis, and planting early in the season gives them more time to absorb sunlight, build strength, and develop healthier stems and buds.
“Dragon fruit is cultivated in warm, frost-free regions with well-draining soil and consistent watering.”
Makhaga adds that dragon fruit does well in soil that is well-drained and rich in organic matter.
However, pruning plays a vital role in the plant’s growth, as it helps reduce disease and pest problems, improves light penetration, and prevents the plant from becoming too heavy.
Dragon fruit plants generally start producing fruit within one to two years when grown from cuttings. Plants grown from seed, however, may take up to five years to bear fruit.
According to Makhaga, “Pruning helps increase fruit production.”
*This article was first published by our sister publication, Food For Mzansi.
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