Pitaya, commonly known as dragon fruit, is a wonder of nature that not only impresses with its exotic beauty but also offers impressive nutritional value.
In this article, we will look at all the components of pitaya, the recommended daily dose, and the health benefits it can bring.
Components of Pitaya:
Pitaya comes in two main varieties: red pitaya with white flesh and yellow pitaya with red flesh. Regardless of their visual differences, both varieties have similar nutritional characteristics.
Here you will find a detailed description of the vitamins and minerals contained in Pitaya:
I. The most important vitamins:
– Vitamin C: Vitamin C is important for the formation of collagen, a protein important for skin, bones, tendons and blood vessels. It also plays a crucial role in strengthening the immune system, helping fight infections, and speeding up wound healing.
– Vitamin B1 (Thiamine)*: Thiamine is involved in carbohydrate metabolism and helps the body convert carbohydrates into energy.
– Vitamin B2 (Riboflavin): Riboflavin is important for producing energy from food. It also plays a role in skin and eye health.
– Vitamin B3 (Niacin): Niacin or vitamin B3 contributes to the function of the nervous system and fat metabolism.
II. Other vitamins present in small amounts:
– Vitamin A: Pitaya contains a moderate amount of vitamin A, mainly in the form of beta-carotene. Vitamin A is important for the eye health, cell growth, immune function, and skin health.
– VitaminK: Dragon fruit also contains a small amount of vitamin K, which is necessary for blood clotting, bone health, and bone metabolism.
– Vitamin E: Vitamin E, an antioxidant, helps protect cells from oxidative damage.
– Folate (Vitamin B9): Folate is important for red blood cell formation, amino acid metabolism, and fetal development during pregnancy.
– Vitamin B6 (pyridoxine): Vitamin B6 is involved in the metabolism of proteins, carbohydrates and fats. It is also important for the functioning of the nervous system.
Although pitaya is not an exceptional source of these vitamins, it offers a variety of essential vitamins that contribute to its rich nutritional profile. When pitaya is part of a balanced diet, it can also contribute to your daily vitamin intake, among other nutritional benefits.
III. Minerals:
The minerals contained in Pitaya contribute to the well-being of our health:
1. Potassium: Potassium is an essential electrolyte that plays a crucial role in regulating blood pressure and the proper functioning of muscles (including the heart muscle ) and the body’s water balance.
2. Calcium: Calcium is essential for the formation and maintenance of strong bones and teeth. It is also involved in blood clotting, muscle contraction, nerve transmission, and blood pressure regulation.
3. Phosphorus: Phosphorus is a mineral that is necessary for the formation of bones and teeth, but also plays a role in the regeneration of body tissue. It is an essential component of DNA, RNA, and ATP (adenosine triphosphate), the main source of cellular energy.
4. Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body and contributes to muscle function, heart rate, blood sugar regulation, and bone health. It also plays a role in muscle relaxation.
5. Copper: Copper is necessary for the formation of red blood cells and the regulation of iron levels in the body. It is also involved in immune defense and collagen formation.
6. Iron: Iron is important for the formation of red blood cells, which carry oxygen throughout the body.
7. Zinc: Zinc is important for growth, immune function, wound healing, and skin health. It is also involved in the metabolism of carbohydrates, proteins, and fats.
8. Selenium: Selenium is an essential antioxidant that protects cells from oxidative damage. Contributes to thyroid and immune function.
IV. Fiber:
Pitaya or dragon fruit is an excellent source of fiber. Here is the amount of fiber in Pitaya compared to the Recommended Daily Allowance (RDA):, Pitaya contains about 1 to 2 grams of fiber per 100-gram serving. The recommended daily allowance for fiber can vary depending on age, gender, and individual needs, but in general, the recommended daily allowance for fiber in adults is about 25 to 38 grams per day.
This means that one serving of Pitaya can cover a small part of your daily fiber intake. Fiber is important for digestive health, bowel movement regularity, constipation prevention, stable blood sugar levels, and satiety, which can have a positive effect on weight control. It is recommended to eat a variety of fiber-rich foods to meet your daily fiber needs.
V. Nutritional value and daily intake:
The nutritional value of pitaya, also known as dragon fruit, can vary slightly depending on the type of fruit, degree of ripeness, and size.
However, here is a general estimate of the nutritional value of a 100-gram serving of pitaya (edible part):
– Calories: Approximately 60 to 65 calories.
– Carbohydrates: About 9 to 14 grams.
– Fiber: About 1 to 2 grams.
– Protein: About 1 to 2 grams.
– Lipids: Approximately 0 to 1 gram.
– Vitamin C: Approximately 9 milligrams (15% of the recommended daily intake).
– VitaminB1 (Thiamine): Approximately 0.04 milligrams.
– Vitamin B2 (Riboflavin): Approximately 0.045 milligrams.
– VitaminB3 (Niacin): Approximately 0.3. Milligram
– VitaminA: Approximately 1 to 2% of the recommended daily intake.
– Vitamin K: Approximately 0.5 micrograms. – Vitamin E: Approximately 0.15 milligrams. – Folate (Vitamin B9): Approximately 0.5 micrograms.
– Vitamin B6 (Pyridoxine): Approximately 0.04 milligrams.
-Potassium: Approximately 150 to 200 milligrams (approximately 7 to 10% of the recommended daily intake).
– Calcium: about 8 milligrams (approximately 1% of the recommended daily intake).
– Phosphorus: Approximately 16 milligrams (approximately 2% of the recommended daily intake).
– Magnesium: Approximately 28 milligrams (approximately 7 to 9% of the recommended daily intake).
– Copper: Approximately 0.1 milligrams.
– Iron: about 0.7 milligrams (about 4 to 9% of the recommended daily dose).
– Zinc: about 0.3 milligrams (approximately 3% of the recommended daily dose).
– Selenium: Approximately 0.6 micrograms.
The recommended daily intake of pitaya depends on age, gender, and individual needs, but in general, a serving of around 100 to 200 grams of pitaya per day can contribute significantly to your daily nutritional intake.
Conclusion:
Dragon fruit offers many health benefits. Its antioxidant properties help reduce the risk of heart disease and certain cancers. In addition, its fiber content promotes digestion and can help maintain a healthy body weight.
The vitamin C contained in pitaya strengthens the immune system, which is essential for fighting infections. Minerals such as iron helps form red blood cells, thereby preventing anemia.
Finally, pitaya is low in calories, making it a healthy option for anyone who wants to control their weight while enjoying a delicious and nutritious diet.
