The durian, popularly known as the “king of fruits,” is a tropical fruit. It produces huge edible pods known as durian pulp. Unfortunately, durian has a bad reputation for having a disagreeable odour. Because of its strong odour, it has been banned in some nations. It does, however, have a creamy texture and a pleasant taste.
Durian is high in nutrients, minerals, vitamins, and fibre. As a result, when taken, it provides numerous health benefits. It lowers the risk of cancer and heart disease, improves skin and hair, increases immunity, and controls blood sugar levels. Because of its high and diverse nutritional content, durian is considered a superfood.
It is mostly found in Southeast Asia, specifically Thailand, Malaysia, the Philippines, and Indonesia. Durian is a big fruit with prickly flesh. It may not be eye candy, but it is jam-packed with advantages. Durian resembles jackfruit in appearance, but it has more fibre and less sugar.
Also Read – Lychee Benefits, Nutrients, and Applications
Durian Nutritional Value and Facts
Durian includes the following nutrients in 100 grammes:
- 147 kilocalories of energy
- Protein: 1.47 g Carbohydrates: 27.1 g
- 5.33 g fat
- 3.8 g dietary fibre
Minerals and vitamins
2 mg vitamin A
19.7 mg vitamin C
Magnesium: 30 milligrammes
0.43 mg iron
0.2 mg copper
6 mg calcium
436 mg potassium
39 mg phosphorus
Durian Health Benefits
Lowers the risk of cancer
In today’s world, free radicals can be found in a variety of meals and regularly used goods. Free radicals are highly reactive molecules that have the potential to harm cells and DNA. They can even create DNA alterations, which can lead to a variety of malignancies.
Durian is high in antioxidants such as polyphenols. These antioxidants aid in the removal of free radicals from the body. As a result, the risk of cancer is reduced.
Durian also has a high concentration of flavonoids and phenolics. These chemicals have anticancer properties. As a result, they prevent cancer cells from growing and spreading in the body.
According to one study, durian extracts have the ability to destroy breast cancer cells. They work by stopping the cell cycle in cancer cells and causing them to die.
Lowers the risk of heart disease
Heart disease is primarily caused by improper lifestyle behaviours such as a poor diet high in harmful fats and sugar. These bad lipids and LDL cholesterol can build up on the artery walls. As a result, hypercholesterolemia, hypertension, and atherosclerosis develop.
Durian has a high potassium content, which is beneficial to blood circulation and heart health. As a result, it prevents or lowers high blood pressure in persons who already have it.
Furthermore, numerous research have shown that durian may have cholesterol-lowering properties. As a result, consuming durian on a regular basis decreases blood levels of harmful fats and cholesterol. As a result, it lowers the risk of heart disease. It may help reduce the risk of liver disorders caused by fat accumulation in the liver.
Controls Blood Sugar
The glycemic index of durian is low. As a result, the blood glucose level does not rise rapidly after consuming durian. As a result, patients with diabetes can better control their blood sugar levels.
Furthermore, the durian’s high dietary fibre content aids with carbohydrate digestion. Fibres build up in the colon and prevent glucose and sugar absorption. As a result, it inhibits a surge in blood sugar levels.
According to one study, durian eating causes a rise in insulin levels. Insulin is a hormone that the pancreas secretes. It aids in the maintenance of blood glucose levels.
When insulin levels fall, glucose levels stay elevated. However, in the long run, this could result in a variety of illnesses. As a result, eating durian can assist increase glucose metabolism in the body.
Durian has a high concentration of dietary fibres, both soluble and insoluble. As a result, this aids digestion and improves gut health.
Consuming dietary fibres makes you feel full and satisfied. As a result, this can help to reduce overeating and increase the time between meals.
Furthermore, dietary fibres enhance intestinal health. Fibre-rich meals, as a result of these features, can help to prevent stomach disorders such as constipation, gas, bloating, and flatulence.
Our mood is determined by the brain’s neurotransmitter and hormone balance. Some foods, such as durian, can help boost levels of neurotransmitters that improve mood.
Tryptophan is an amino acid found in durian. Surprisingly, tryptophan can also aid in the production of the neurotransmitter serotonin. Serotonin contributes to feelings of enjoyment, tranquilly, and relaxation.
100g of durian provides 24% of the recommended daily intake of Vitamin C. This is an excellent technique to strengthen your immune system. White blood cells are one of the most significant immunological cells in our bodies (WBC).
They keep foreign infections out of our bodies by killing them. According to research, vitamin C improves the function of WBCs. As a result, ingesting Vitamin C on a daily basis helps to improve the immune system.
Enhances Skin Health
Because of the presence of vitamin C, durian improves skin health and lowers pigmentation. Furthermore, it aids in the formation of collagen. Collagen is a protein that can be found in skin, hair, and nails.
Furthermore, the high concentration of other antioxidants in durians, such as polyphenols, benefits the skin. They help to minimise the number of dangerous free radicals in the body. As a result, it reduces wrinkles and skin damage while preventing cellular damage and oxidative stress.
Antioxidants are beneficial to the skin. As a result, they aid in the lightening of scars or pigmentation on the skin. They accomplish this by cleansing the body and mending skin imperfections. A study discusses the usage of durian in pharmaceutical sectors for its powerful antioxidants.
Minerals such as zinc, iron, and vitamin B complex promote hair health. It encourages hair growth. According to studies, the vitamin C found in durian aids in the formation of collagen. As a result, it promotes the formation of new hair follicles and enhances hair growth and thickness.
Durian Consumption Methods
While durian tastes great and sweet, it is difficult to consume. Durian contains stiff and prickly flesh that is difficult to remove.
The following are the methods of removing the meat and enjoying the fruit inside:
- To begin, it is preferable to wear gloves because the smell may remain on the skin thereafter.
- Using a sharp knife, remove the fruit’s stem.
- Then, along the seams, cut the fruit into 6-7 compartments.
- Remove the fruits from the shell by opening it up.
- Remove the edible fruit from the inside of each container.
- Place it on a platter.
- Before eating the fruit, remove the seed.
Durian fruit can be eaten in a variety of ways.
- As a snack or as a side dish, eat uncooked.
- Incorporate it into sweets such as ice cream.
- Serve as durian chips or add to a fruit salad.
Durian Recipes for a Healthy Diet
Ice cream made with durian
Time to prepare: 10 minutes
12 cup durian (pulp)
1 cup milk
2 tbsp jaggery
- Blend the durian pulp with the milk until it is smooth.
- Mix in a teaspoon of jaggery until completely combined.
- Place the mixture in the refrigerator to chill.
- Serve chilled and enjoy.
Pancake with Durian
Time to prepare: 15 minutes
2 eggs (whites)
30 g durian
5 g jaggery
15 g oats (powdered)
A pinch of cinnamon powder
- Blend the egg whites with the powdered oats.
- Mix thoroughly before adding the other ingredients.
- Combine all of the ingredients.
- Spread a ladleful of batter in a circular motion on a heated pan.
- Cook till light brown on both sides and serve hot.
Durian Potential Side Effects
Disturbances in the Stomach
Excessive consumption of durian may result in digestive issues such as bloating, gas, flatulence, and constipation. As a result, the daily recommended intake of durian is two servings of fruit or four durian pods.
Interactions between drugs
Diabetics should avoid eating durian on a regular basis. It has the potential to disrupt diabetes treatments and render them useless. Also, do not combine durian with alcohol. As a result, it might cause vomiting, headaches, and other undesirable reactions in the body.
Exacerbation of Kidney Disease
Durian should not be consumed by persons who have compromised kidneys or are on dialysis. According to research, consuming too much durian raises potassium levels. The damaged kidneys are unable to filter a large amount of potassium. As a result, it can build up in the body and create a variety of problems.
The durian is a tropical fruit native to Southeast Asia. It’s loaded with nutrients, minerals, vitamins, and antioxidants. It has a pleasant taste but a terrible odour that can put some people off. When consumed, it does, however, provide a number of health benefits. It also contains a lot of nutritional fibre.
All of these elements contribute to the health benefits of durian. Eating durian lowers the risk of cancer and heart disease, enhances skin and hair health, and helps to control blood sugar levels. It also has a sweet flavour and can be eaten as a dessert. As a result, incorporating durian into your diet can be helpful to your health.
Frequently Asked Questions (FAQs)
Q. Is durian considered a superfood?
A. Durian can be classified as a superfood. This is due to its high concentration of vitamins, minerals, antioxidants, and dietary fibres. As a result, it is extremely nutritious and helpful to one’s health.
Q: What are the advantages of consuming durian?
A. Durian has a number of health benefits. These include lowering the risk of cancer and heart disease, enhancing skin and hair health, and controlling blood sugar levels.
Q. Is durian healthy for the kidneys?
A. There is no data to suggest that durian benefits kidney health. People with kidney illness should also avoid eating durian. This is due to the kidneys’ inability to filter out the durian’s high potassium level. As a result, several health complications may arise.
Q. Is durian beneficial to the skin?
A. Durian is, indeed, a skin-friendly meal. It can aid in the improvement of skin health and the reduction of blemishes. Furthermore, it promotes collagen production and lowers pigmentation, giving the skin a healthy glow.
Q. Is durian a protein source?
A. The USDA reports that 100 g of durian has 1.47g of protein. As a result, durian is not a high-protein food. It does, however, include a variety of minerals, vitamins, and dietary fibres.
Q. Can durian help with high blood pressure?
A. Yes, durian is safe for people with high blood pressure. This is due to the fact that elevated potassium levels aid in regular blood circulation. Furthermore, its bioactive ingredients aid in the reduction of harmful cholesterol in the body. As a result, patients with high blood pressure may experience a reduction in their blood pressure.
Q. Why is durian harmful to one’s health?
A. Durian has the potential for negative side effects, especially when used in large quantities. It can produce bloating, gas, and constipation, for example. Furthermore, persons with kidney difficulties and pregnant women should avoid eating durian.
Q. Can I eat durian on a daily basis?
A. You may consume two servings of fruit or four durian pods each day. However, if you encounter any negative effects, discontinue your consumption of durian and consult a doctor.
Q. Who should not consume durian?
A. Persons on diabetes drugs, people with damaged kidneys, people on dialysis, and pregnant women should avoid eating durian until they visit a doctor. These folks may have significant negative effects from durian.
Q. What happens if you consume too much durian?
A. Eating too much durian can cause stomach troubles. It may, for example, produce bloating, constipation, gas, and flatulence. As a result, four pods of durian is the suggested serving size per day.
Q. Can durian induce hypertension?
No, durian does not induce high blood pressure. Consuming durian, on the other hand, may lower blood pressure in hypertensive persons. However, it aids in the reduction of bad cholesterol in the body and increases blood circulation. As a result, this occurrence may result in a reduction in high blood pressure.
Q. Can we eat durian while taking medicine?
Diabetes medication may be affected by A. durian. As a result, before consuming durian with any medication, visit a physician.
Q. What are the negative consequences of consuming durian?
A. Some of the adverse effects of consuming too much durian are constipation, gas, bloating, and so on. Also, it may interfere with diabetes medications, rendering them ineffective.
Furthermore, the effects of durian on pregnant women are unclear. Consult a doctor before consuming durian if you are pregnant or have a medical condition.
Q. Can people with diabetes consume durian?
A. Diabetics should avoid eating durian. The components of durian may interfere with diabetes medications, rendering them ineffective.
Q. Does durian have a high GI?
A. No, durian does not have a low glycemic index. As a result, after consuming durian, blood sugar levels in the body do not skyrocket.