Dragon fruit is low in calories and high in fiber, and is also a great iron supplement! Nutritionist Sun Yuming: These 4 groups should not eat too much

Pitaya, also known as "red dragon fruit", is a low-calorie, high-fiber fruit. It is also known as the "king of iron-supplementing fruits" in the 21st century. Whether it is red or white flesh dragon fruit, it contains vitamin C, dietary fiber, potassium and other minerals. However, there are still some taboos in eating dragon fruit, especially for four major groups such as pregnant women with allergies and diabetics, who should not eat too much.

Nutritionist Sun Yuming pointed out that pitaya, also known as "red dragon fruit", is a low-calorie, high-fiber fruit. Common varieties include red skin and white meat, and red skin and red meat. Regardless of red or white meat, both are rich in vitamin C, plant protein, anthocyanins, water-soluble dietary fiber, carotene and other ingredients.

Dragon fruit is low in calories and high in fiber, making it a great product for weight loss

Basically, pitaya is a fruit with a low glycemic index (GI value), which means it is less sweet. Pitaya also has the characteristics of low calories and high fiber, which can increase the feeling of fullness in the stomach. With the same calories, pitaya has a larger portion and its water content is high. For every 100 grams of pitaya, there are 86 grams of water. It is a good choice for people who want to control their weight.

In addition to being high in water content, pitaya is also rich in water-soluble dietary fiber, with 1.7 grams per 100 grams. The sesame-like seeds in the flesh also help gastrointestinal motility. In particular, red dragon fruit is rich in antioxidant anthocyanins, which can effectively prevent vascular sclerosis and Alzheimer's disease, and is also effective for vision care.

In addition to being high in water content, dragon fruit is also rich in water-soluble dietary fiber.

Eat red dragon fruit to supplement iron, the best iron-rich fruit

Nutritionist Sun Yuming pointed out that pitaya is rich in minerals, and the red-fleshed pitaya ranks first among summer iron-supplementing fruits in terms of iron content, with about 1.44 mg of iron per 100 grams, followed by red-fleshed plum with 0.89 mg, passion fruit with 0.7 mg, imported sweet persimmon with 0.68 mg, and white-fleshed pitaya with 0.58 mg.

As for the potassium ion intake issue that kidney patients are concerned about, pitaya is not considered a high-potassium fruit. The potassium content of every 100 grams of pitaya is about 190 mg, which is nearly 34% less than the 290 mg in bananas. The potassium content of cantaloupe of the same weight is 240 mg. For kidney disease patients who need to restrict potassium, they can still eat in moderation as long as they control their total potassium intake for the day.

Red dragon fruit is the king of iron. Here are 4 tips for choosing it.

How to choose the "red dragon fruit" which contains the king of iron? The following four details need attention:

• 1. The heavier the better: The heavier the dragon fruit is, the juicier it is and the fuller the flesh is, so you should weigh it when buying dragon fruit.

• 2. The redder the better: The redder the surface is, the better. The greener the part is, the greener it is, the fresher it is. If the color turns yellow, it means it is not fresh.

• 3. The fatter the better: Please don’t choose the thin and long ones. The fatter the better, the more mature they are, and they will be sweet and not have a raw taste.

• 4. Touch the scales: Choose the ones with hard and crispy skin to indicate they are fresh.

Dragon fruit is a hidden danger. Four types of people should be careful when eating it.

• 1. Pregnant women with allergies: Dragon fruit is rich in plant albumin, so pregnant women with allergies should eat it with caution.

• 2. Gastrointestinal discomfort: Dragon fruit should not be eaten with milk to avoid affecting digestion.

• 3. Diabetic patients: The sugar contained in dragon fruit is mainly glucose, which is easy to absorb. Eating too much can easily increase blood sugar, so diabetics should not eat too much.

• 4. Cancer chemotherapy: Although the flesh of pitaya is eaten, the skin must also be cleaned before cutting and eating to avoid contamination by bacteria that may affect cancer chemotherapy.

Dragon fruit is rich in plant albumin, so pregnant women with allergies should eat it with caution.

【Summer weight loss drink─ Perilla dragon fruit juice】

• Ingredients: 1/3 dragon fruit, 50cc basil vinegar (or plum juice is also OK), 150cc water, half a cucumber.

• Method: Blend all the ingredients in a juicer.

• Description: The cool and delicious cucumber, the special aroma of basil, and the satiety of dragon fruit are the perfect product for weight loss.