Creamy coconut milk is a delicious, dairy-free alternative — but it might make you think twice because it’s high in calories and saturated fat.

Let’s take a closer look at coconut milk nutrition and how it stacks up against other milks.

What Is Coconut Milk?

Coconut milk is made by extracting the grated white pulp of coconuts and soaking it in hot water at a 1:1 ratio.

The result is a thick white liquid with a creamy layer at the top — that’s the coconut cream, the most concentrated form of coconut milk.

True coconut milk is typically sold in a can and is what you’d use for rich curries and soups.

By adding more water into the mix, manufacturers can make “light coconut milk.”

They add even more water to make the drinkable carton of coconut milk beverage you often see next to other dairy-free milk alternatives.

It should be noted that coconut milk beverage and other options like rice, almond, and hemp milks are not considered dairy because their nutrition content is not similar to milk or fortified soy beverages.

Coconut Milk Nutrition

Coconut milk nutrition varies a lot depending on if it’s in can or carton form.

According to Brittany Crump, M.P.H., R.D. at Savor Nutrition, “Carton coconut milk is diluted with water to make it more drinkable. Canned coconut milk has a much higher percentage of fat.”

Canned coconut milk is very high in calories — a cup contains:

• 552 calories
• 57 grams of fat

That’s more than whole milk!

Note that 89% of the calories in canned coconut milk is saturated fat, which experts recommend limiting to improve heart health.

That could be why these milks are generally used for cooking in recipes like this curry.

On the other hand, a cup of diluted coconut milk from a carton contains:

• 40 calories
• 4 grams of fat

It’s very comparable to unsweetened almond milk. Unless sugar is added, coconut milk is naturally low in sugar.

However, coconut milk beverage is slightly higher in fat than almond milk.

Is Coconut Milk Healthier Than Milk?

Diluted coconut milk from a carton can be similar to cow’s milk since manufacturers fortify with vitamins A, D, E, calcium, and even B12.

Generally speaking, it will still contain less protein than cow’s milk.

Whether one milk is better for you than the other depends on your needs. Coconut milk works better for:

• Vegan or vegetarian lifestyles
• Lactose-intolerant individuals
• Milk protein allergies, and an alternative for those with nut allergies

With diluted coconut milk, fat and saturated fats are less of an issue unless you’re chugging massive amounts.

Experts recommend limiting saturated fat to less than 10% of your daily calories, so 1-2 cups of coconut milk a day is still reasonable.

Is Coconut Milk a Healthy Fat?

That certainly depends on who you ask.

A 2016 New York Times survey once illustrated this difference in opinion: 72% of Americans rated coconut oil as healthy compared to just 37% of nutritionists.

Why the controversy?

Because 80-90% of coconut oil is saturated fat, and the same goes for canned, undiluted coconut milk.

Saturated fat is known to increase LDL, also known as “bad” cholesterol, which can block arteries over time and lead to heart disease.

Those who defend coconut fat claim that it’s unfair to treat all saturated fat the same.

The saturated fat from coconuts is primarily lauric acid, a medium-chain triglyceride (MCT). Because it’s an MCT, some research argues that:

• Coconut fat is more likely to be burned as energy than stored as fat.
• Coconut fat also raises HDL, the “good” cholesterol.

The defense claims are important, but more research is needed to confirm them.

In the meantime, most health organizations take a conservative stance by recommending we use coconut fats sparingly.

Among them are the Mayo Clinic, American Heart Association, American Diabetes Association, and the Academy of Nutrition & Dietetics.

Crump explains, “Yes, you can have saturated fat in small quantities, but it’s better if you can replace it with foods that contain unsaturated fats.”

How to Use Coconut Milk

Canned coconut milk is best used in moderation. Treat it like you would heavy whipped cream or half-and-half.

If you like it, add one to a few spoonfuls to your coffee, oatmeal, or smoothie. Use it sparingly to enhance curries and soups.

Crump says, “My favorite way to use coconut milk is in smoothies. I can enjoy the creamy taste by adding just a small amount along with nutritious things like blueberries and chia seeds.”

Since it’s more diluted, coconut milk beverage from a carton can be consumed similar to almond milk or low-fat cow’s milk.

Takeaway: Coconut milk can be high in calories and saturated fat.

Enjoy it in moderation alongside a balanced diet, and you should be good to go!

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Chickpeas are having a moment. In fact, the global chickpea market is predicted to grow by $4.68 billion by 2024. (That’s a lotta hummus!)

Their popularity makes sense given their versatility.

Chickpeas can be tossed on salads, roasted for a crunchy snack, blended into baked goods, and of course — blended with tahini, olive oil, lemon juice, and spices to make hummus.

With a creamy texture and mild flavor, you can add chickpeas to just about any cuisine and eat them any time of day.

Want to learn more about this humble, beloved legume?

Read on for chickpea nutrition facts plus creative ways to use them in sweet and savory dishes.

What Are Chickpeas?

As one of the most commonly consumed legumes and most popular vegetarian foods, chickpeas have become a staple in pantries and refrigerators around the globe.

Their name comes from the Latin word cicer, and they were one of the earliest cultivated crops.

They were first grown in Mesopotamia up to 7,500 years ago. There are two classifications of chickpeas: Kabuli and Desi.

Kabuli, also known as garbanzo beans, are the larger of the two and have a lighter, cream color.

The smaller, darker Desi chickpeas range from tan to black. You’re more likely to find Kabuli chickpeas in U.S. grocery stores.

Chickpea Nutrition Facts

Here are the chickpea nutrition facts for one cup of these cooked legumes:

• 269 calories
• 15 grams of protein
• 4 grams of fat
• 45 grams of carbohydrates
• 13 grams of fiber

Chickpeas also provide lysine, an essential amino acid that the human body can’t make on its own.

“Lysine is limited in most plant foods other than legumes,” says Taylor Wolfram, M.S., R.D.N., L.D.N., a vegan registered dietitian with a private practice based in Chicago.

Vegans should eat a varied diet to ensure adequate intake of all nutrients and minerals.

Here’s another fun chickpea nutrition fact: They can often be enjoyed by people with common dietary restrictions.

“They’re gluten-free, vegetarian, vegan, and allergen-friendly,” says Danielle Gaffen, M.S., R.D.N., L.D.

Chickpea Benefits

Sure, the chickpea nutrition facts prove they are a healthy, plant-based food — but they also have some pretty impressive benefits beyond fiber and protein.

“Blended chickpeas can add creaminess to anything, such as dips and soups,” Wolfram says.

• Use them to thicken soups and stews.
• Blend into smoothies for plant-based protein.
• Puree them into sauces in place of cream!

More Chickpea Nutrition Facts

Chickpea pasta nutrition

If you’ve taken a stroll down the pasta aisle, you’ve likely seen all sorts of alternative noodles, including ones made from chickpeas.

“Chickpea pasta is loaded with protein and fiber and is naturally gluten-free,” Wolfram says. “For anyone looking to add more protein to their pasta meal, it’s a great choice.”

Chickpea flour nutrition

The almighty chickpea doesn’t stop there; you can also find it in the baking aisle.

“Chickpea flour has a fine texture and a nutty, earthy flavor,” Gaffen says. Plus, per cup, you get 21 grams of protein and 10 grams of fiber!

Chickpea Liquid, a.k.a., Aquafaba

When you open a can of chickpeas, do you pour off the liquid? Save it!

While this often discarded ingredient — known as aquafaba — won’t add loads of nutrients to your diet, it can pull off some serious culinary wizardry.

“Aquafaba is a great vegan way to add foam or body to various recipes such as meringues, macarons, and homemade plant-based mayo,” Wolfram says. “It’s a really neat way to use everything in the can!”

While Gaffen says baked goods using aquafaba don’t always brown as deeply as recipes using an egg, the texture of the final product is often pretty close to the real deal.

How to Cook Chickpeas

If you plan to cook dried chickpeas, it’s a good idea to soak them first.

“This not only speeds up cooking time but also makes them easier to digest,” Wolfram says.

Bring them to a boil for 10 minutes, then simmer until tender. Skim off any foam, but keep the cooking liquid!

One of the most convenient ways to cook chickpeas? Buy them canned.

They’re already cooked and ready to eat, but you can roast them in oil and spices to change up their texture and add flavor.

If you are trying to be more conscious of added salt, remember to get chickpeas that have no salt added or that say “low sodium” on the can.

“Rinse and drain a can of chickpeas, dry them on a clean dish towel, add to a mixing bowl, and drizzle with avocado or grapeseed oil and your favorite seasonings. Spread evenly on a baking sheet and bake at 400 degrees Fahrenheit for 15 to 20 minutes,” Wolfram recommends.

To easily remove chickpea skins, Gaffen suggests rinsing and then pouring them onto a clean kitchen towel.

“Gently but vigorously rub the towel against the chickpeas until the skins loosen and fall off,” she says. This step makes your hummus extra fluffy and creamy.

Looking to expand your chickpea horizons? Try our vegan slow cooker stew with chickpeas and spinach or our maple chai-roasted chickpeas.

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Many of us have felt the rejuvenating and empowering effects of yoga, but how do we maintain our practice in a safe and healthy way as we get older? With age comes the inevitable reality of a lifetime of chronic injury, general wear and tear on joints and muscles, and decreased levels of elasticity and tone in the skin. Although the often unpleasant side effects associated with getting older also include stiffness, decreased mobility and reduced strength, they are not necessarily a given. A regular yoga practice in older populations can improve physical function, mental health, pain, flexibility, and balance.

Studies on yoga for aging

A meta-analysis published in the April 2019 issue of the International Journal of Behavioral Nutrition and Physical Activity provides powerful evidence to show the potent benefits of yoga for older yoga practitioners. In the article, researchers examined 22 studies across 10 databases to determine if there were any hard proof that yoga does, in fact, benefit people as they age.

The study inclusion criteria included a focus on adults age 60 and up, with no previous yoga recruitment based on specific health issues. In the studies that were examined the duration of practices ranged from one-seven months long, with individual sessions lasting from 30-90 minutes, practiced 2-3 times per week. Eight styles of yoga were used in the studies. The most popular were Hatha yoga, chair yoga, and Iyengar yoga. Using statistical analysis the researchers compared the results of the studies to other forms of exercise like walking and gentle aerobics, as well as no activity at all.

Yoga improves overall well-being

A wide range of physical improvements was identified, including increased flexibility, greater strength, and improved balance and motor coordination. Participants also exhibited an elevated sense of physical health, mental health, and emotional wellness, when compared to those engaging in other physical exercises, or none at all.

Just as important were the mental improvements which included decreased anxiety and depression, better sleep and an improved sense of overall vitality. This aspect is especially encouraging because, in addition to the purely physical effects of aging, people can be faced with a number of challenging mental and emotional aspects too. These are often brought on by the passing of loved ones, the reality of decreased physical abilities, and possibly also fear of death, although a study published in the Journal of Gerontology notes that in many cases fear of death actually decreases with age.

Essential yoga poses for older practitioners

The most common postures that were used in these yoga for aging programs were Cat and Cow/Dog pose, Tree, Triangle, Seated twist, Mountain pose, Warrior I, Cobra, Chair pose, Eagle, Locust, Downward Facing Dog, Wind Relieving pose, Child’s pose, Standing Hand to Foot pose, and Cow Face pose. Modifications and the use of props, especially blocks, are highly recommended when practicing these poses with populations over the age of 60. In this age group, it is especially important to modify or skip yoga postures where there is pain or discomfort in the joints.

Other research on yoga for healthy aging

The results of the study also reinforce other research being done on the benefits of yoga for overall health. One interesting piece published in the June 2016 Future of Science OA explores the anti-aging effects of pranayama practice, noting that, although more control studies are needed, it appears that there is a positive correlation between yoga and decreased aging effects on the skin, due largely to the antioxidant and cleansing effects of certain poses and breath practices.

Yoga practices beneficial for aging

Yoga’s multi-faceted approach to wellness focuses on the mind/body relationship to health and the interconnectedness of all aspects of a person’s life, as they relate to overall health. This ancient practice and way of life incorporates asana (physical poses) pranayama (breathwork) and meditation, allowing people to find the best combination to fit their needs at any given time. While it is, of course, smart and safe to meet ourselves where we are in terms of our practice abilities, it is also important to not allow the perceived limitations of an aging body or fear of pain or reduced ability to stand in our way.

Find your own path

Lifelong student and teacher BKS Iyengar maintained his daily yoga practice well into his 90’s. In his words, “Often people think that at the old age they should do dhyana (meditation) or japa (repetition of mantras) instead of asana and pranayama practice. I am not that type of a sadhaka (practitioner) to take shelter under the garb of old age. I will not run away from my practice because of the fear complex of old age…Because of age, I have increased timings in my practices. Mind and body want to give way. I daily charge my body and mind to stand with will power so that I do not surrender to the weakness of my body and mind.”

There is no “one size fits all” formula for yoga, and no matter our age we are continually faced with the challenge of simply showing up to the mat, despite the physical or mental resistance that may be present. A regular yoga practice provides a valuable framework for overall health, with many modifications available to us, making it an ideal lifelong practice that evolves with us as we age, change and grow.

We recommend working with a yoga teacher with a Yoga for Healthy Aging certification or similar training and who has experience working with older yoga students. There are also several excellent books you can reference, like Yoga for Healthy Aging, Yoga to Stay Young, and Stay Young With Yoga.

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Today, aloe vera is primarily known to treat sunburn, but did you know that the gel inside of the aloe vera plant can be used for different health ailments? Aloe vera gel can be used directly from the plant, it can be consumed in the form of a juice, or it can be applied topically to the skin.

What Is Aloe Vera?

Aloe vera, most commonly known as Aloe barbadensis is a succulent native to tropical regions, and has been used as a medicinal plant for centuries. It thrives in a dry climate and has become a popular household plant because of its low maintenance and care.
Aloe vera gel is the clear, thick, gooey substance that can be harvested from the aloe plant when the leaves are cut. The gel can then be used topically over burns or as a moisturizer. It can also be blended into smoothies or mixed into juices or elixirs for digestion and other internal health benefits.

Nutritional Value Of Aloe Vera

Aloe vera is a very potent, medicinal plant. It has a whole array of uses for health and wellness and it’s all because of its extensive nutritional profile.

Vitamins and Minerals

Vitamin C is essential for processes such as the formation of iron, immune system support, and maintenance of bones and teeth. Aloe vera contains a good amount of vitamin C (9.1 g for every 1 cup of aloe vera juice).
Aloe vera also contains essential vitamins like vitamin A (beta carotene), vitamin E, vitamin B12, folic acid (vitamin B) and choline. The plant also contains minerals, calcium, chromium, copper, selenium, magnesium, manganese, potassium, sodium, and zinc.

Enzymes

The plant is considered to be unique as it contains a number of beneficial enzymes that help break down sugars and fats. These enzymes, among others, include aliiase, amylase and lipase, which are vital enzymes in the digestion of starches and fats.

Fatty acids

Aloe vera gel contains fatty acids from the steroid group – cholesterol, campesterol, β-sitosterol and lupeol. These fatty acids are responsible for the anti-inflammatory, antiseptic and analgesic properties of this supplement. Aloe vera gel is a very therapeutic plant with an array of unique properties that can alleviate, treat and even cure many health issues and ailments. Given below are a few more benefits that the plant provides us with –

Benefits of Aloe Vera

Aloe vera is extremely hydrating and contains important vitamins and minerals, enzymes and fatty acids for optimal body function. Here are important benefits of using aloe vera:

1. Treating Constipation

Constipation is not only uncomfortable, but it can have adverse effects on intestinal and digestive health. Aloe vera gel can be used as a natural laxative and help move bulk along the digestive tract.
The latex or the part of the plant in between the skin and gel contains anthraquinones, which is a compound that is responsible for the laxative effect. If you are taking aloe vera gel for constipation, be sure to start with a small amount (8 oz or around 200ml juice) in order to allow your system to get used to the laxative effects.

2. Staying Hydrated

Hydration is very important for overall health. Aloe vera juice is a great alternative to sugary drinks and fruit juices that can negatively affect your health. Aloe vera juice is low in sugar and calories and can thus be consumed directly or mixed with other juices and smoothies.

3. Blood Sugar Regulation

Aloe vera has been proven to have “some” beneficial effects in improving conditions such as prediabetes and diabetes type 2. A study has shown that when subjects ingested aloe vera in liquid and powder form, it helped improve the regulation of blood sugar levels.

4. Prevents Stomach Ulcers

One of the biggest therapeutic benefits of aloe vera is through the treatment of digestive ailments. Stomach ulcers are painful sores in the stomach lining. They are usually easily healed, but can become severe if left untreated. Aloe vera gel is an anti-inflammatory substance which means it’s especially beneficial in treating internal lesions such as ulcers. It has been proven that aloe vera gel, if consumed on a regular basis, helps to heal the lining of the stomach and to reduce stomach ulcers.

5. Reduces Dental Plaque

Preventing plaque build up is key to preventing cavities and dental issues like gingivitis and abscessed teeth.Streptococcus mutans and Candidas albicans are the main cause of plaque in the mouth. The antibacterial compounds in aloe vera target these two strains of bacteria and yeast. In a study, Aloe vera juice was been compared to a standard ingredient in medical grade mouthwash, chlorhexidine. In fact, aloe juice was proven to be just as effective as mouthwash in reducing plaque.

6. Improves Skin Health

Aloe vera gel is a water-based moisturizer that can have many positive effects on the skin. Collagen is an important protein that provides structure and elasticity to the skin. A study showed that when applied topically, aloe vera gel can actually increase collagen production of the skin. Aloe vera has also been known to improve skin conditions such as erythema (redness of the skin), and has some evidence of improving psoriasis.

7. Helps Treat Canker Sores

Canker sore or mouth ulcers are small, often painful bumps that can form under your lip or at the base of the gums. The antibacterial effect of aloe vera can effectively reduce the size of mouth ulcers. A study showed that aloe vera was proven to be a better treatment than over-the-counter corticosteroids.

8. Relieves Acid Reflux

Acid reflux can arise when stomach acid flows back up the esophagus. Acid reflux symptoms include a burning sensation in the chest, bloating, nausea and cough. Aloe vera juice is known to have a soothing effect for those with acid reflux symptoms.
Moreover, the bad bacteria in the gut (H. pylori, candida and SIBO) can produce gas that can cause bloating and discomfort in the abdomen. This bad bacteria also can also cause the opening of the esophagus to weaken and acid to rise. The antibacterial properties of aloe vera kills the bacteria associated with acid reflux and improves digestion so the system can come back into balance.

Forms of Aloe Vera

The aloe vera leaf comprises three parts: the skin, the latex and the gel. The latex is a thin layer of yellow gel between the skin and gel of the aloe leaf. The latex contains the compounds that are responsible for laxative effects. Aloe Vera is harvested from the inner fillet of an aloe vera plant. Many people harvest their own aloe vera and use the gel, mix into water, juice it or blend into smoothies. The skin is completely edible and many people include it in salads or as a vegetable to dip into hummus. The gel is edible as well and contains the most therapeutic benefits. When filleting the aloe gel, you want to avoid the latex as consuming too much of it can cause serious side effects.
Here are some different forms you can consume aloe vera in:

1. Juice

Aloe vera juice is sold in most health food stores. Be sure to choose juice that is all natural and organic and does not contain sugar or other preservatives.

2. Softgels

Aloe vera softgels are also available at most health food stores. This is a good option if you are a busy individual and want something easy and on the go. Be sure to choose a natural, organic brand.

3. Gel

Aloe vera gel for consumption, is sold in store in the form of aloe vera leaves. You can buy them in most natural grocery stores. Simply cut the leaf, split open and scoop out the gel filet, avoiding the latex part.

Side Effects of Aloe Vera

Even though aloe vera is considered safe enough for consumption, it’s not 100% safe for these reasons:

• Long term consumption of the latex of aloe vera has been known to cause effects such as gastrointestinal discomfort, kidney issues, muscle weakness and arrhythmia.
• Consuming aloe vera gel containing latex while pregnant is not safe and if consumed over a long period, can be fatal.
• Those with IBS, or other digestive disorders should exercise caution when consuming aloe vera gel with latex as it could worsen the condition.
• The aloe vera gel itself may not be safe for those taking certain prescription medication and may cause interactions.
• Do not eat aloe vera topical gel as it contains other substances that can be toxic.
• In general, aloe vera gel, without latex is safe to eat. If you are unsure whether or not you can consume aloe vera gel, consult your doctor.

Aloe Vera and Weight Loss

An unhealthy gut is not helpful for those who want to lose weight. Aloe vera can be used as a digestive aid to assist in healthy digestion, metabolism, and excretion. The laxative properties of aloe vera ensures thorough digestion and reduces water retention. Aloe vera can help with both metabolic processes. The B-vitamins and enzymes in aloe vera make it excellent at burning fat. When actively losing weight, your body naturally goes into detox mode. Aloe vera contains a complex carbohydrate called acemannan which helps in the detoxifying process. That, combined with its laxative properties, is a great reason to consume aloe vera juice while detoxing.

Summary

Whether you apply it topically or consume it via juice, softgels or the gel itself, aloe vera has a unique profile of nutritional benefits that can treat various health issues. Aloe vera contains enzymes and fatty acids that help with the metabolic and digestive processes in the body. The plant is especially effective for relieving constipation and any digestive upsets.
Aloe vera can also be used to support weight loss through its detoxifying, laxative and metabolic effects. It is considered safe to eat, however, when making your own gel from the aloe leaves, you should be caution to not consume too much of the latex (the part in between the gel and the skin). The skin can be eaten and the gel can be blended into a smoothie, mixed into water or juice or eaten as is.

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Need a smart way to relieve your sugar cravings?

Look no further than dates, a naturally sweet treat that has become a trendy ingredient in bars, power balls, and dessert squares.

Read on to learn more about dates nutrition information and some simple ways to eat more of them.

What Are Dates?

Dates are the fruits of date palm trees. They’re one of the oldest cultivated foods known to man, with a history dating back to 4,000 BCE.

For centuries, people in the Middle East consume dates as a staple food and during religious ceremonies.

While you can eat dates straight from the tree, it’s more common to buy them dried.

Of all the date varieties, Medjool dates are the largest and easiest to find at the grocery store.

Dates Nutrition Facts

The first thing you’ll notice when eating a date is how sweet it tastes, which is reflected in its nutrition facts.

Are dates high in sugar?

Absolutely. Just one Medjool date contains 66.5 calories and 16 grams of sugar, meaning 96% of a date’s calories come from sugar!

Still, you can enjoy dates as part of a balanced diet, but because of their high sugar content, be conscious of how you incorporate them.

We highly recommend you not mindlessly snack on dates.

The Benefits of Eating Dates

1. Dates are rich in fiber

A half-cup of dates provides 6 grams of fiber, both soluble and insoluble.

Soluble fiber forms a gel in the intestine, which binds to bile salts, saturated fats, and cholesterol, thus preventing it from entering the bloodstream.

This helps maintain healthy cholesterol levels and overall heart health.

Insoluble fiber adds bulk to stool and is great for staying regular.

Because fiber can also help you feel fuller for longer, dates may be a helpful food for weight loss.

But make no mistake: You’ll still need proper portion control to create the calorie deficit for weight loss.

2. Dates are a natural sweetener

Despite the high sugar content, dates usually don’t contain added sugar, which is the stuff you should eat less of.

If you’re looking to boost your diet’s nutritional quality, dates can be a substitute for refined regular sugar, especially in baked goods.

How does this work?

Natural sugar is still sugar and will be metabolized the same way as added sugar.

But foods with natural sugars often contain fiber, which can help prevent a spike in blood sugar.

According to Brittany Crump, M.P.H., R.D., “You can also pair dates with a protein source like peanut butter to create a more balanced snack.”

3. Dates are a source of vitamin B6 and minerals

A half-cup of dates (approximately four) gives you 14% daily value (DV) for potassium, 12% DV for magnesium, and 12% DV for manganese.

You’re also getting 14% DV for vitamin B6, which plays a key role in metabolism.

FYI: Percent Daily Value (%DV) shows how nutrients in servings of food contribute to your daily diet. This helps you know if a serving of food is high or low in a nutrient.

How to Add Dates to Your Diet

Dates are a calorie-dense, high-sugar food that you should consume in moderation.

There’s no specific recommendation for how many dates you should eat a day.

If you really enjoy them, it’s OK to eat dates every day, especially if you’re pairing them with other foods to create balanced meals.

Here are a few ways to add dates to your diet:

• Sweeten up your smoothies with dates. Blend a few dates along with veggies to create a naturally sweet smoothie.
• Slice dates into salads. A flavorful way to eat dates is sliced into a leafy green salad along with ricotta, feta, goat, or blue cheese.
• Enjoy dates with oats. If you typically start your day with high-fiber oats (good for you!), adding chopped dates can liven your meal with a burst of sweetness.
• Eat dates as a post-workout snack. Simple carbohydrates like the sugar found in dates can help replenish your muscle glycogen stores after a challenging workout. Pair dates with a protein, like a hardboiled egg or string cheese, to incorporate protein for muscle building and repair. Crump adds, “Dates can conveniently be carried and enjoyed during a long workout, especially outdoors.”
• Take your dates for a hike. Mix chopped dates with nuts to make a simple trail mix.
• Enjoy dates in energy balls. Make yourself a sweet snack in under 20 minutes by rolling dates into these Birthday Cake Energy Balls or No-Bake Cinnamon Sugar Donut Holes.

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If you have been to the market, you probably would have come across an exotic-looking, prickly fruit, which may have poked your curiosity. That’s ‘dragon fruit’ for you! Pink peel, green/yellow scales, and white flesh studded with tiny black seeds is mostly how people describe dragon fruit. While it tastes amazing, its appearance is far more dramatic than the flavor which is because of the mythical creature-inspired name.
According to health experts, it is not just an exotic fruit that looks amazing, but it is a tasty and healthy fruit that arouses the taste buds and has many health benefits as well. Today, you will see different varieties of dragon fruit in the market – some with red skin and red flesh, yellow skin with white flesh, among others. Apart from different looks, different varieties of dragon fruit have subtle variations of taste also.

If you have never tasted a dragon fruit, you must, not because everyone is doing so, but to reap its health benefits. With that in mind, we have created this post to help you understand the benefits of dragon fruit and what nutritional value it provides to you and your loved ones.

Nutritional Value of Dragon Fruit 

Dragon fruit can weigh anywhere around 150 grams to 600 grams depending on the variety and where it is grown. About 60% of the fruit is edible and boasts a plethora of nutritional benefits. Dragon fruit is high in fiber and antioxidant properties, including certain minerals and vitamins that are beneficial for our health. In this section, we have outlined the nutritional value of the dragon fruit with the help of tables to help you get a clear insight into its health benefits. 

A 100-gram serving of dragon fruit contains:

• Calories – 60
• Protein – 2.0 gram
• Carbohydrates – 9.0 grams
• Fat – 2.0 gram
• Fiber – 1.5 grams

Considering the above table, it can be said that dragon fruit contains all the necessary nutrients required for better health. If you are looking to add a bit of freshness, taste, and nutrition to your diet, dragon fruit is something to go to.

Health Benefits of Dragon Fruit 

Because it is full of nutrients and vitamins, and offers disease-fighting antioxidants, consuming dragon fruit regularly can have a positive impact on your health and well-being. According to health experts, eating dragon fruit has plenty of health benefits. Here are some of the possible health benefits you can receive from consuming dragon fruit.

1. Aids weight loss

If you are watching your waistline and trying hard to reduce your calorie intake, adding dragon fruit in your diet can help you achieve fitness goals related to your weight. While there is no superfood that quickly melts off fat and gives you a slimmer-looking appearance, dragon fruit is low in calories, which you can eat as a snack, in-between meals. Dragon fruit will keep you full and make you feel satiated for longer duration, preventing the urge to eat more. When you are satisfied, you will take in fewer calories. This is a beneficial boost to your weight loss efforts.

2. Helps ward off anemia during pregnancy

There is a link between anemia during pregnancy and premature labor, infant mortality, low birth weight, and miscarriages. Women are prone to developing anemia during pregnancy, which is caused due to iron deficiency. In a study published in the Belitung Nursing Journal, it was stated that dragon fruit increased the erythrocyte and hemoglobin level in a pregnant woman on the seventh day of the intervention. Since dragon fruit is rich in iron, researchers believe that raw dragon fruit juice could be an alternative treatment option for anemia during pregnancy. However, you must consult your primary physician before taking dragon fruit if you are pregnant.

3. Prevents inflammation

If you are suffering from chronic pain from conditions like arthritis, doctors suggest that you should eat dragon fruit. Dragon fruit has anti-inflammatory properties that can relieve you from severe pain in the joints and muscles. People with rheumatoid arthritis are advised by the doctors to include dragon fruit in their daily diet. The anti-inflammatory properties of the fruit might provide relief from tenderness and inflammation. According to health experts, dragon fruit can function as a natural painkiller for chronic pain symptoms. Even if it doesn’t eliminate your suffering completely, it might reduce the severity of the inflammation, allowing you to enjoy a better quality of life.

4. Improves skin health

Dragon fruit could do miracles for your skin that your skincare products cannot. Dragon fruit has vitamin C in abundance that is extremely important for skin health. Eating dragon fruit might help reduce acne, treat dry skin, reduce fine line and wrinkles, and eliminate age spots. The antioxidant properties of dragon fruit can help flush out dirt from your skin and clean out pores, allowing your skin to breathe and glow. The best part, the vitamins and minerals in dragon fruit can help repair the damaged skin cells, which could result in a more youthful appearance.

5. Helps in lowering blood sugar levels

Doctors advise people with type-2 diabetes to include dragon fruit in their diet as it can help them normalize their blood sugar levels, allowing them to stay fuller for longer and lose weight. Diabetes can take a toll on your lifestyle and if not maintained, could prove to be severe. You must keep your blood sugar levels in check and eat healthy foods to keep them normalized. One of the symptoms of type-2 diabetes is feeling hungry, even after eating. As discussed earlier, eating dragon fruit can help you feel full while helping you manage your sugar levels.

6. Boasts cancer-prevention properties

Dragon fruit is a rich source of vitamin C, which acts as a great antioxidant. The immune-boosting ability of vitamin C can help prevent cancer. Lycopene, an antioxidant found in dragon fruit help reduce cancer-causing free radicals in the body. According to some studies, dragon fruit extract may play a vital role in the treatment and prevention of breast cancer. However, more research and studies have to be conducted for determining the role of dragon fruit extract in treating cancer. Overall, eating it can help keep your immune system strong that may ward off many diseases.

7. Aids digestion

One of the biggest health benefits of dragon fruit is that it can promote your gut health, followed by healthy digestion. Dragon fruit is high in fiber content that helps in stimulating proper and healthy digestion. Per hundred gram of dragon fruit contains about 2.5 grams of fiber, which is 11% of the daily value (DV). Including dragon fruit in your diet will take care of your required daily fiber intake and will contribute to bowel regularity. With that said, it can treat and prevent constipation and other digestive health conditions.

8. Supports your immune system

Dragon fruit is known for its anti-inflammatory and antioxidant properties that can protect your immune system from a variety of illnesses, which can include infections, flu, and common cold as well. Dragon fruit contains vitamin C in abundance that gives the immune system a boost, enhancing its ability to defend your body against foreign invaders like bacteria and germs, and free radicals. Free radicals can cause cell damage if not removed and eating dragon fruit can help remove free radicals from the body.

9. Helps improve cardiovascular health

One of the biggest reasons why dragon fruit is popular among people is that it helps in improving cardiovascular health in people. This means that eating dragon fruit can possibly reduce the risks of stroke and heart attack. The seeds of the fruit provide the body with necessary omega-3 and omega-6 fatty acids, which are essential for cardiovascular health. It keeps the arteries clean, allowing the blood to flow to and from the heart properly.

Best Ways to Consume Dragon Fruit 

As with any other fruit, dragon fruit is best eaten raw. However, if you want to add some tang to it, you can prepare dragon fruit in many ways. In this section, we will tell you how to make the fresh and healthy –

Dragon Fruit Smoothie

It is a delicious, mint-flavored smoothie that you and your loved ones would definitely love.

Ingredients:

• Dragon fruit – 1 complete
• Mint leaves – 15 leaves
• Yoghurt – 1 cup

Method:

• Slice dragon fruit into small pieces or take a spoon and take out scoops of the flesh (ensure that you only take the creamy white part)
• Take mint leaves and chop them into small pieces
• Now, in a blender, add yoghurt.
• Blend until no lumps are formed
• Pour the mix in the glass and serve with ice and fresh mint leaves

Dragon fruit Salad

Ingredients:

• 1 Dragon fruit, peeled and cut in cubes
• 1 cup fresh fruit (pomegranate, apple, kiwi, grapes, watermelon)
• 1 cup lettuce leaves torn
• Dressing –
• 1 tbsp honey
• 1 tbsp lemon juice
• 1 tbsp chopped mint leaves
• Salt and pepper to taste

Method:

• Mix all ingredients for the dressing and keep aside.
• In a bowl, combine dragon fruit, other fruits and lettuce. Drizzle the dressing on top and serve.

Summary

Dragon fruit is ‘one of a kind’ exotic fruit that has many health benefits. From treating cancer to improving cardiovascular health, boosting immunity, aiding digestion, and more, dragon fruit is a superfood that can improve your overall health and well-being. The best part, you can eat dragon fruit any way you want – raw, smoothies, salad dressing, or in any other way you prefer.

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