Dragon Fruit (Pitaya): Hydrating & Antioxidant-Rich

Dragon fruit (pitaya) is the fruit of climbing cacti (*Hylocereus/Selenicereus*). Varieties have **white or red flesh** with tiny edible seeds, offering a lightly sweet, refreshing taste and striking color.

Per 100 g: **~50–60 kcal**, **~13 g carbs**, **~1–3 g fiber**, **~1 g protein**, **vitamin C (~9 mg)**, **magnesium**, and small amounts of iron. The seeds provide tiny amounts of healthy fats.

- **Hydration & light energy:** High water content and modest calories. - **Gut-friendly fiber:** Prebiotic oligosaccharides may support beneficial bacteria. - **Antioxidants:** Red-fleshed types contain **betalains**; all varieties provide vitamin C. - **Minerals:** Magnesium contributes to muscle and nerve function.

- **Sugar awareness:** Still a source of natural sugars—balance portions if monitoring carbs. - **Color surprise:** Red varieties can tint urine/stool temporarily (harmless). - **Allergy is rare** but possible—introduce gradually if sensitive.

- Scoop and **dice for fruit salads**, smoothie bowls or yogurt. - Make a **salsa** with lime, chili and herbs for fish or tacos. - Blend into lemonade or iced tea for color. - Chill well and add at the end to preserve texture.

Choose **ripe fruits** that give slightly to pressure and have bright, evenly colored skin; avoid many brown/soft spots.