Coconut and dragon fruit are two refreshing tropical fruits that not only tantalise the taste buds but also offer numerous hydration benefits. These fruits are packed with essential nutrients and natural hydrating properties that can help replenish fluids in the body, making them a perfect choice for quenching thirst and revitalising your system.1,2
Whether you're looking for a delicious snack or a natural way to stay hydrated, coconut and dragon fruit are excellent options. Let's delve deeper into the power of these fruits in hydration and explore the benefits they bring to your overall well-being.
Key takeaways
- Coconut and dragon fruit are tropical fruits abundant in vital nutrients and natural hydrating properties
- Coconut water is a popular choice for athletes and those looking to replenish fluids after physical activity, as it is low in calories and high in electrolytes such as potassium
- The high fibre content in coconut and dragon fruit aids digestion and promotes regular bowel movements
- Both fruits offer a good amount of antioxidants that help protect the body against harmful free radicals
- Coconut contains healthy fats that are beneficial for heart health. Dragon fruit is also heart-friendly due to its high fibre content and antioxidants
Nutritional profiles of coconut and dragon fruit
Coconut and dragon fruit are delicious tropical fruits that offer various nutritional benefits. Let's take a closer look at their nutritional facts, as provided by the United States Department of Agriculture (USDA)'s Food Central, and compare both:
| 100g Fresh Coconut | 100g of Dragon Fruit | |
| Water | 46.99 grams (coconut meat)95 grams (coconut water) | 83.96 grams |
| Calories | ~ 354 | 60 (low) |
| Fats | 33 grams (high – the majority of these fats are medium-chain triglycerides (MCTs) | <1 (very low) |
| Carbohydrates | ~ 15 grams (including dietary fibre) | ~ 9 grams (mostly dietary fibre) |
| Protein | ~ 3 grams | ~1 gram |
| Vitamins and Minerals | Manganese, copper, selenium and potassium (minerals) C, E and B (vitamins) | Iron and magnesium (minerals) C, E, and B (vitamins) |
NB: Please note that these values may vary slightly depending on the specific variety and ripeness of the fruits.
Both coconut and dragon fruit can be enjoyed as part of a balanced diet. However, it's worth noting that coconut is higher in calories and fat compared to dragon fruit. Moderation is key when incorporating these fruits into your diet. Remember to consult with a healthcare professional or nutritionist for personalised advice regarding your specific dietary needs.
5 Health benefits of coconut and dragon fruit
Coconut and dragon fruit offer numerous health benefits. Here are some of the key benefits associated with consuming these fruits:
1. Rich in nutrients
Coconut and dragon fruit have essential vitamins, minerals, and antioxidants. Coconut is a source of healthy fats, fibre and important minerals like potassium and magnesium. On the other hand, dragon fruit is loaded with vitamins B and C, iron, and antioxidants.
2. Boosts hydration
Coconut water is known for its excellent hydration properties to replenish fluids, especially after physical activity.3 It is low in calories and high in electrolytes such as potassium, making it an ideal natural alternative to sugary sports drinks.
3. Supports digestion
The high fibre content in coconut and dragon fruit aids digestion by promoting regular bowel movements and preventing constipation. Additionally, coconut contains medium-chain triglycerides (MCTs). These are easily digested and provide quick energy.3
4. Antioxidant powerhouses
Both fruits offer antioxidants that help protect the body against harmful free radicals. Antioxidants are important for reducing inflammation, boosting the immune system, and supporting overall health.
5. Promotes heart health
Coconut contains healthy fats that benefit heart health. The medium-chain fatty acids found in coconut have been shown to increase the level of good cholesterol (HDL) while reducing bad cholesterol (LDL) levels.4 Dragon fruit is also heart-friendly due to its high fibre content and antioxidants that may help lower the risk of heart disease.
Remember, while coconut and dragon fruit offer numerous health benefits, it's important to consume them as part of a balanced diet alongside other fruits, vegetables, whole grains, lean proteins, and healthy fats.
5 Ways to enjoy coconut and dragon fruit for maximum hydration
Coconut and dragon fruit can be enjoyed in various ways. Here are some ideas:
- Smoothie: Blend fresh or frozen dragon fruit chunks with coconut water, coconut milk, and a handful of ice. This refreshing smoothie is not only hydrating but also packed with nutrients
- Fruit salad: Combine diced dragon fruit with shredded coconut, lime juice, and a sprinkle of honey. Toss the ingredients together for a simple and hydrating fruit salad
- Coconut dragon fruit popsicles: Pureed dragon fruit with coconut water and add honey. Pour the mixture into popsicle moulds, insert sticks, and freeze until solid. These homemade popsicles are a great way to stay hydrated on hot days
- Chia seed pudding: Mix chia seeds with coconut milk and some sweetener (honey or maple syrup). Allow the mixture to sit in the fridge overnight until it thickens. Top the pudding with slices of dragon fruit for added hydration and flavour
- Tropical smoothie bowl: Blend a frozen banana, dragon fruit, coconut milk, and a splash of lime juice until smooth. Pour the mixture into a bowl and top it with shredded coconut, sliced dragon fruit, granola, and any other desired toppings for a hydrating and nutritious breakfast or snack
.jpg#/media/File:Smoothie_(8346764152).jpg)
.jpg#/media/File:Fruit_ice_lollies_(8588758339).jpg)
Remember to choose ripe and fresh ingredients for the best taste and maximum hydration benefits. Enjoy experimenting with these ideas to create your delightful combinations!
6 Ways to incorporate coconut and dragon fruit into your diet
Incorporating coconut and dragon fruit into your daily routine can provide long-term hydration benefits and add a tropical twist to your diet. Here are some simple tips to help you enjoy these fruits regularly:
- Start your day with a refreshing smoothie: Blend coconut water, dragon fruit, and other fruits of your choice for a hydrating and nutritious breakfast option. You can also add coconut milk or coconut flakes for extra flavour
- Swap sweetened beverages and sports drinks for coconut water: Replace sugary and energy drinks with natural coconut water to stay hydrated throughout the day, intake essential electrolytes and enjoy a great source of hydration
- Enjoy dragon fruit as a snack: Slice up fresh dragon fruit and enjoy it as a healthy snack between meals. Its vibrant colour and unique taste make it an exciting addition to your daily routine
- Mix coconut milk into your recipes: Coconut milk can be used in various dishes, such as curries, smoothies, and desserts. It adds a creamy texture while providing hydration benefits
- Create refreshing salads: Add sliced dragon fruit to your salads for a burst of colour and a unique tropical flavour. Combine it with other hydrating ingredients like cucumber, lettuce, or watermelon
- Hydrate with coconut water-based popsicles: Make homemade popsicles using coconut water and diced dragon fruit for a delicious and hydrating treat during warmer months
Remember that while incorporating these fruits into your routine can provide hydration benefits, it's essential to maintain a balanced diet overall. Aim for at least five servings of fruits and vegetables each day, including a variety of different types to ensure you're getting all the necessary nutrients.
As always, consult with a healthcare professional or registered dietitian before making any significant changes to your diet, especially if you have any specific dietary requirements or medical conditions.
FAQs
Can I eat coconut daily?
Yes, coconut can be eaten daily but in moderation. About 40 grams per day is reasonable.
When is dragon fruit ready to be eaten?
The dragon fruit should have a bright pink colour and a few brown spots.
What are dragon fruits called in the UK?
In the UK, dragon fruits may also be called Pitaya or Pitahaya.
Is the coconut meat better than the water?
They are both rich in beneficial nutrients however, coconut meat is higher in calories, healthy fats and medium-chain triglycerides. Both can be included in your diet to enjoy all they offer.
Summary
Coconut and dragon fruit are tropical fruits, enriched in essential nutrients and natural hydrating properties. By incorporating coconut water and dragon fruit into your daily routine, you can enjoy a delicious and nutritious hydration option. Whether you're looking to replenish lost fluids after exercise or simply want a refreshing drink on a hot day, this duo has got you covered. Stay hydrated, stay healthy!
References
- DebMandal M, Mandal S. Coconut (Cocos nucifera L.: Arecaceae): In health promotion and disease prevention. Asian Pacific Journal of Tropical Medicine 2011;4:241–7. https://doi.org/10.1016/S1995-7645(11)60078-3. Available from: https://pubmed.ncbi.nlm.nih.gov/21771462/
- Hossain FMd, Numan SMdN, Akhtar S. Cultivation, Nutritional Value, and Health Benefits of Dragon Fruit (Hylocereus spp.): a Review. Int J Hortic Sci Technol 2021;8. https://doi.org/10.22059/ijhst.2021.311550.400. Available from: https://ijhst.ut.ac.ir/article_80693.html
- Jadhav HB, Annapure US. Triglycerides of medium-chain fatty acids: a concise review. J Food Sci Technol 2023;60:2143–52. https://doi.org/10.1007/s13197-022-05499-w. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9217113/
- Roopashree PG, Shetty SS, Suchetha Kumari N. Effect of medium chain fatty acid in human health and disease. Journal of Functional Foods 2021;87:104724. https://doi.org/10.1016/j.jff.2021.104724. Available from: https://www.sciencedirect.com/science/article/pii/S175646462100373X
