Dragon Fruit -ඩ්‍රාගොන් ෆ්ට්

 

Dragon Fruit

ඩ්‍රාගොන් ෆ්ට්

The botanical names are Selenicere usundatus and Selenicere uscostaricensis.

The family is Cactaceae.

Dragon fruit, is a tropical fruit from the cactus family, known for its vibrant skin, spiny scaly exterior and mild, sweet flesh dotted with edible black seeds.     

It grows as a climbing vine of the genus Selenicereus, with key species including Selenicereusundatus (white-fleshed) and Selenicereuscostaricensis (red-fleshed).

 

Common White Dragon Fruit

Selenicereus undatus (pink skin, white flesh).

 

Red Dragon Fruit:

Selenicereus costaricensis (pink skin, red flesh).

 

Yellow Dragon Fruit:

Selenicereus megalanthus (yellow skin, white flesh).

 

It is native to Central and South America, now widely grown in tropics including Vietnam and in Australia. It is a climbing cactus that can grow up to 30 feet long, often utilizing trees or posts for support. The flowers famous for its large, fragrant "night-blooming" flowers that open for only one night.

It is a very invasive cactus and its roots dig into the cracks in cement pillars. I think it uses magnesium and calcium in cement pillars. The dolomite that is used in cement production has both calcium and magnesium.

I had two seasons with it to photograph its beautiful white bloom. Our rooftop garden was small and this cactus was given the driest corner at the far end. Its roots started eating into the cement cracks in the corner most pillar of our roof top garden. It took nearly three days for me to remove all the roots and seal the cracks with cement. I destroyed it fully and did not allow the peaces to root again even in our back garden.

It is a hardy cactus and love cement structures. AI says it does not thrive on cement but I do not believe that assertion and  the roots make the cracks wide open for the tropical weather to complete the damage to the cement pillar unless, the cracks are sealed sooner than late.

Frequently eaten fresh, in smoothies or in fruit salads. Low calorie fruit rich in antioxidants, vitamins, and minerals, with red-fleshed varieties often having higher antioxidant content.

Dragon fruit is rich in dietary fiber, Vitamin C, and minerals like magnesium and iron. Its key benefits include aiding digestion, boosting the immune system, supporting heart health, promoting skin health and providing antioxidant protection against cell damage from free radicals. The antioxidants in dragon fruit, such as betalains and flavonoids, contribute to its anti-inflammatory properties and may help protect against certain chronic diseases. The dietary fiber: promotes healthy digestion. Vitamin C supports the immune system and helps the body absorb iron. Magnesium is essential for muscle and nerve function.

Iron plays a role in red blood cell production.

Antioxidantss that include betalains, hydroxycinnamates and flavonoids  combat oxidative stress and free radical damage.

Other Minerals provides small amounts of calcium, potassium and phosphorus.

Antioxidants, especially from red dragon fruit, protect skin cells from UV damage and promote elasticity.Compounds like betalains and flavonoids neutralize harmful free radicals, reducing inflammation and minimising the risk of chronic diseases. The fruit has a high water content, which contributes to hydration. Low in calories and high in fiber, dragon fruit can promote feelings of fullness, making it a helpful part of a weight management plan.

Some people say it tastes like a cross between a pear and a kiwi.

Provides several antioxidants

Dragon fruit contains several types of antioxidants. These are compounds that protect the cells from unstable molecules called free radicals, which are linked to chronic diseases and ageing.

These are some of the main antioxidants contained in dragon fruit pulp.

Betalains

Found in the pulp of red dragon fruit, these deep red pigments have been shown to significantly reduce total cholesterol, LDL and other health risk factor markers.

Hydroxycinnamates

This group of compounds has demonstrated anticancer activity in test-tube and animal studies.

Flavonoids

This large, diverse group of antioxidants is linked to better brain health and a reduced risk of heart disease.

Animal studies suggest that dragon fruit may provide various health benefits. Many of these are likely due to its fiber and antioxidant content. Both red and white varieties of dragon fruit have been shown to reduce insulin resistance and fatty liver in obese mice.

In one study, mice on a high fat diet who received an extract of the fruit gained less weight and had reductions in liver fat, insulin resistance and inflammation, which were attributed in part to beneficial changes in gut bacteria. Dragon fruit contains prebiotic fiber that promotes the growth of beneficial bacteria in the gut, potentially improving metabolic health.

Although this fruit may improve certain features of metabolic syndrome, a condition associated with type 2 diabetes, not all effects may be favourable.

Soursop -කටු අනෝදා

 

Soursop

කටු අනෝදා

The botanical name is Annona muricata.

The family is Annonaceae (custard apple family). 

Plants include edible fruit species like Annona (soursop, sugar apple, atemoya) and Asimina (pawpaw) and Rollina.

Rollinia (specifically Rollinia deliciosa or Annona mucosa) is a fast growing tropical fruit tree from the Annonaceae family, known for producing large, yellow, heart shaped fruits with soft spikes. The fruit is famously described as tasting like lemon or sweet, custard-like lemon sherbet, with a gelatinous, creamy texture. It is native to South America and is closely related to soursop and often called biriba, Amazon custard apple or wild sugar-apple.

Soursop is a tropical, evergreen, low branching tree (3–10m tall) in the Annonaceae family and is famous for its large, spiny green fruit with creamy, white, sweet-tart pulp. Native to the tropical Americas, it is widely used in smoothies and traditional medicine. It thrives in high humidity, frost-free climates.

It is a slender, low-branching evergreen with glossy, dark green leaves that emit an aromatic scent when crushed. A heart shaped or ovoid "pseudo-fruit" (syncarp) covered in soft, flexible spines, weighing up to 4.5–7 kg. It thrives in subtropical or tropical lowland areas up to 1,200m elevation. It is primarily grown from seeds, maturing within 3–5 years. The pulp is fibrous and juicy, often described as having a flavour profile blending strawberry, pineapple and citrus with a creamy texture. It is eaten fresh, blended into smoothies, or processed into juices, sorbets, and ice cream.

My favourites is its drink with vanilla ice cream on top.

A good source of Vitamin C (approx. 34% Daily Value), fiber (13% DV) and potassium.

Various parts of the tree, particularly the leaves, are used in traditional medicine, although studies on humans are limited.

It contains Annonaceous acetogenins, which have shown cytotoxic properties in laboratory settings, prompting research into anticancer effects.

The seeds and leaves contain annonacin, a neurotoxin which when consumed in excess may cause harm than good.

Soursop is a fruit rich in Vitamin C, fiber and antioxidants like acetogenins and flavonoids, offering benefits such as boosted immunity, improved digestion, and support for heart health. Other ingredients include carbohydrates, potassium, and various bioactive compounds found in the leaves and fruit. However, some compounds in soursop, particularly in the seeds, can be toxic and neuro-degenerative, so consumption should be in moderation, especially for those with conditions like Parkinson's disease.

Soursop contains:

Vitamins, notably high in Vitamin C, a powerful antioxidant and also contains B vitamins. A good source of potassium and phosphorus, beneficial for heart  and bone strength. An excellent source of dietary fiber, which supports digestive health and helps with feelings of fullness. Rich in flavonoids, tannins, and phytosterols. It also contains a class of compounds called acetogenins, which have various pharmacological activities.  Other compounds include alkaloids, essential oils and other bioactive compounds. The high Vitamin C content supports immune function and helps protect cells from oxidative damage.           The fiber in soursop promotes regularity of bowel motions and helps prevent constipation. Rich in antioxidants and help to fight free radicals, potentially reducing the risk of chronic diseases. Contains potassium and other nutrients that can help maintain healthy blood pressure. Anti-inflammatory compounds found in soursop, particularly the leaves, have been traditionally used to reduce pain and inflammation. Antioxidants and vitamin C contribute to skin health.

The seeds of soursop contain a compound called annonacin, which can be neurotoxic. Avoid crushing or consuming the seeds. Due to potential toxic compounds, consuming soursop in large quantities is not recommended.

Individuals with low blood pressure, low platelet counts, or neurological disorders should consult a healthcare provider before consuming soursop. Pregnant women should also consult with their doctor before using soursop

Anti-inflammatory

Antioxidant

Hypoglycaemic

Anticancer agent

Has acetogenins which inhibit NAD in cancer cell surfaces.

Relieving anti-inflammatory diseases

Preventing diabetes

Soursop benefits are mainly derived from its high fiber content, as it can reduce how quickly sugar is absorbed

Helps with constipation and is a source of fiber that decreases the rate at which sugar is absorbed from foods. This can help to manage blood sugar levels and prevent insulin resistance and diabetes.

Maintain eye health

Protecting the stomach

Soursop contains anti-inflammatory and antioxidant properties, which reduce damage caused by free radicals. It promotes reduction in stomach acid production, making this fruit beneficial for protecting the stomach from gastritis and peptic ulcers and also improving digestion.

Improving stress and anxiety

Soursop leaves contain anonaine and  asimilobine, compounds that have soothing properties, that act on the central nervous system. These compounds interact with serotonin (a neurotransmitter responsible for mood regulation), which can improve mood, stress and anxiety.

Regulates blood pressure

Soursop contains potassium, a mineral that is essential for the body’s elimination of sodium through the urine. Potassium is also important for blood pressure management.

In addition, this fruit also contains antioxidants which promote arterial health and act as a vasodilator.   It helps to promote blood circulation, which can also influence blood pressure.

Soursop strengthen the immune system

Because it is rich in antioxidants and anti-inflammatory agents, like vitamin C and quercetin, soursop helps to manage excess free radicals and strengthen immune system cells.

Helps to prevent allergies, colds and flu.

Combats constipation

Soursop helps to combat constipation because it is rich in water and fibers. These components promote natural bowel movements and add bulk to the stool, which facilitate stool elimination.

Maintaining hydration in the body

Soursop pulp contains about 82g of water, which can significantly hydrate the body. It is often consumed in hot environments or during exercise, which helps to prevent dehydration.

Possibly prevents cancer

Recent studies show that soursop is rich in acetogenins, which are a group of metabolic compounds that have a cytotoxic effect that targets cancerous cells. In addition, it was noted in some studies that consuming soursop on a long term basis can help to prevent and treat many types of cancers, that include cancers in breast, colon, lung and prostate.

Nonetheless, these studies have only been done in laboratory settings with isolated cells and on animals. More studies are needed in humans to support the possible effect of this fruit on cancerous cells.

Avocado - අලිපේර

 

Avocado

අලිපේර

The botanical name isPersea americana.

The family isLauraceae (laurel family, which includes cinnamon).

The avocado is an evergreen tree from theLauraceae family, native to the Americas, particularly Mexico and Central America and is a nutrient dense, oily, buttery fruit. The botanical name isPerseaamericana and it is technically classified as a large berry.

The evergreen tree, growing 30–60 feet (9–18 meters) height, with dark green, glossy leaves. It is a  single seeded berry with creamy, yellowish-green flesh, and a nutty flavour. The flowers are small, greenish-yellow, displaying an unusual, synchronous dichogamy (opening as female, closing and reopening as male) to aid cross-pollination. Three main ecological species probably existed in Mexican, Guatemalan, and West Indian localities. It thrives in warm climates, often propagated via grafting. It is widely eaten in salads, used for guacamole and valued for its high monounsaturated fat content.

Avocados are an excellent source of Vitamins ACE, which are antioxidants crucial for skin, immune, and eye health. They are particularly rich in Vitamin E, Vitamin C and Vitamin K, while their healthy fats enhance the absorption of these and other nutrients.Avocado is rich in healthy monounsaturated fats, fiber, folic acid (B9), vitamins (C, E, K, B) and minerals. These nutrients contribute to benefits like improved heart health, better nutrient absorption, enhanced gut health, stable blood sugar levels, and potential protection against chronic diseases.

Ingredients of include healthy fats:

About 75% of their calories come from monounsaturated fats, particularly oleic acid, which is good for heart health and fights inflammation.               A significant source of both soluble and insoluble fiber, which supports gut health and helps with digestion. While not a direct source of vitamin A, avocados contain carotenoids or beta-carotene, which the body converts to vitamin A. High in potassium, with more than in a banana, as well as magnesium. Contain carotenoids like lutein and zeaxanthin, which are good for eye and brain health. High fiber and healthy fat content contribute to feeling fuller, which can aid in weight control. Avocados help enhance the absorption of other fat soluble vitamins (A, D, E, K) and carotenoids from other foods. The abundant fiber promotes the growth of beneficial gut bacteria, leading to improved digestion and metabolic health. The low Glycemic Index and fiber content help prevent blood sugar surges, contributing to more stable levels. Antioxidants like lutein and zeaxanthin may help protect against age-related macular degeneration and support brain function. Regular avocado consumption is associated with a lower risk of metabolic syndrome, type 2 diabetes and some chronic diseases.

Avocados contain oxalates that may encourage stone formation in the bladder if water intake is inadequate, especially in the tropics. The amount of of oxalates varies with ripening and the variety.

Rich in ACE

Rich in B vitamins

Vitamin K

Rich Folic acid (B9)

Rich in magnesium and potassium.

And selenium which helps thyroid hormones.

High in oxalates.

Boosts satiety.

Helps manage body weight

Protects your heart

Prevents diabetes complications

Boosts immunity

Promotes healthy digestion

Increases brain function

Protects the eyes