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Durian Fruit – Diet, Advantages, and Facet Results

Durian, additionally referred to as the “king of fruits”, is a tropical fruit. It has giant edible pods referred to as the durian pulp. Sadly, durian has a barely sick popularity for its disagreeable scent. Some international locations have banned it resulting from its pungent scent. Nevertheless, it has a creamy texture and candy style. Durian is filled with vitamins, minerals, nutritional vitamins, and dietary fibres. Resulting from this, it gives many well being advantages when consumed. It helps to scale back the chance of most cancers and coronary heart ailments, improves pores and skin and hair, boosts immunity, and regulates blood sugar ranges. Durian is taken into account a superfood resulting from its excessive and numerous dietary content material.

You’ll primarily discover it in Southeast Asia and international locations like Thailand, Malaysia, the Philippines, and Indonesia. Durian is a big fruit lined in spiky flesh. It will not be eye sweet, however it is filled with advantages. Durian seems considerably much like jackfruit; nevertheless, it incorporates extra fibre and fewer sugar.

Dietary Worth and Information

100 grams of durian incorporates:

  • Vitality/Energy: 147 kcals
  • Carbohydrates: 27.1 g
  • Proteins: 1.47 g
  • Fat: 5.33 g
  • Dietary fibre: 3.8 g

Nutritional vitamins and Minerals

  • Vitamin A: 2 mcg
  • Vitamin C: 19.7 mg
  • Magnesium: 30 mg
  • Iron: 0.43 mg
  • Copper: 0.2 mg
  • Calcium: 6 mg
  • Potassium: 436 mg
  • Phosphorous: 39 mg

8 Well being Advantages of Durian Fruit

1. Reduces Threat of Most cancers

Free radicals are current in lots of meals and generally used merchandise in right this moment’s age. Free radicals are extremely reactive compounds that may harm cells and DNA. They even trigger mutations within the DNA, resulting in many varieties of cancers. Durian incorporates a excessive quantity of antioxidants like polyphenols. These antioxidants assist to light up free radicals from the physique. Thus, lowering the chance of most cancers.

Moreover, durian incorporates a excessive quantity of flavonoids and phenolics. These compounds have proven anticancer exercise. Consequently, they cease the expansion and unfold of most cancers cells within the physique. A examine suggests the potential of durian extracts on destroying breast most cancers cells. They operate by arresting the cell cycle in most cancers cells and bringing about their dying.

2. Reduces Threat of Coronary heart Ailments

The first explanation for coronary heart ailments is unhealthy way of life habits akin to a poor eating regimen containing unhealthy fat and excessive sugar. These unhealthy fat and LDL ldl cholesterol can deposit alongside the partitions of arteries. Consequently, this results in hypercholesterolemia, hypertension, and atherosclerosis. 

Durian incorporates a excessive quantity of potassium, good for blood circulation and coronary heart well being. Due to this fact, it prevents or reduces hypertension in folks affected by it. As well as, many research have demonstrated the potential cholesterol-lowering results of durian. Due to this fact, frequently consuming durian additionally lowers unhealthy fat and levels of cholesterol within the blood. Thus, it reduces the chance of coronary heart ailments. Moreover, it could possibly additionally decrease the chance of liver ailments attributable to fats accumulation within the liver.

3. Regulates Blood Sugar

Durian has a low glycaemic index. Due to this fact, after consuming durian, the blood glucose stage doesn’t improve rapidly. Consequently, that is helpful for folks with diabetes to control their blood sugar ranges. 

Additionally, the excessive quantity of dietary fibres within the durian helps decelerate carbohydrate digestion. The fibres accumulate within the gut and block carbohydrate and sugar absorption. Thus, it prevents the spike in blood sugar ranges.

A examine suggests the rise in insulin ranges after the consumption of durian. Insulin is a hormone secreted by the pancreas. It helps in sustaining blood glucose ranges. If there’s a lower in insulin, the glucose ranges stay elevated. Nevertheless, this may result in numerous problems in the long term. Due to this fact, the consumption of durian will help enhance glucose metabolism within the physique.

4. Improves Digestion

Durian incorporates a excessive amount of dietary fibres, each soluble and insoluble. Consequently, this helps in higher digestion and improves intestine well being. 

Consuming dietary fibres makes you are feeling satiated and full. Subsequently, this will stop overeating and improve the time interval between meals. Moreover, dietary fibres enhance intestine well being. Resulting from these properties, fibre-rich meals can stop abdomen issues like constipation, gasoline, bloating, and flatulence.

5. Boosts Temper

Our temper is a operate of the mind’s steadiness of neurotransmitters and hormones. Some meals, like durian, assist improve the degrees of neurotransmitters that enhance temper. 

Durian incorporates the amino acid tryptophan. Curiously, Tryptophan may also assist to provide the neurotransmitter serotonin. Serotonin helps to create a sense of happiness, calmness, and rest.

6. Boosts Immunity

100g of durian meets 24% of the advisable day by day consumption of Vitamin C. It is a nice method to enhance your immunity. One of the vital necessary immune cells in our physique is white blood cells (WBC). They shield our our bodies by killing international pathogens that enter. Research counsel that vitamin C helps WBCs operate higher. Due to this fact, by consuming Vitamin C every single day, you assist strengthen the immune system.

7. Improves Pores and skin Well being

Vitamin C in durian helps enhance pores and skin well being and reduces pigmentation as a result of presence of vitamin C. As well as, it helps to extend collagen manufacturing. Collagen is a protein discovered within the pores and skin, hair, and nails. Moreover, the excessive quantity of different antioxidants in durians like polyphenols additionally assist the pores and skin. They cut back the quantity of dangerous free radicals within the physique. Thus, it prevents mobile harm and oxidative stress, lowering wrinkles and pores and skin harm.

Antioxidants are nice for the pores and skin. Due to this fact, they assist lighten the pores and skin’s scarring or pigmentation. They do that by detoxifying the physique and therapeutic blemishes on the pores and skin. A examine talks about the usage of durian in pharmaceutical industries for potent antioxidants in them.

8. Improves Hair

Minerals like zinc, iron, and vitamin B advanced assist nourish hair well being. It promotes hair development. Analysis research demonstrated that vitamin C current in durian helps to spice up collagen manufacturing. Due to this fact, it helps make new hair follicles and will increase hair development and thickness.

Greatest Methods to Eat Durian

Whereas durian might style scrumptious and candy, it isn’t straightforward to eat. Durian has powerful and spiky flesh, which is tough to take away. 

Listed here are the steps to take away the flesh and benefit from the fruit inside:

  • First, it’s higher to put on gloves, because the scent can persist on the pores and skin afterwards.
  • Lower off the stem of the fruit utilizing a pointy knife.
  • Then, lower the fruit into 6-7 compartments alongside the seams.
  • Open up the shell and take away the fruits from the shell.
  • Open up every compartment and take away the edible fruit from the within.
  • Switch it to a plate.
  • Take away the seed contained in the fruit earlier than consuming it.

There are numerous methods to eat durian fruit. 

  • Eat uncooked as a snack or as a facet dish. 
  • Incorporate into desserts like ice cream.
  • Add to a fruit salad or eat as durian chips. 

Wholesome Recipes Utilizing Durian

1. Durian Ice Cream

Durian: The King of Fruits- HealthifyMe

Preparation time: 10 minutes

Serves: 1 


  • Durian (pulp): ½ cup
  • Milk: 1 cup
  • Jaggery: 2 tbsp


  1. Mix durian pulp with milk till it reaches a clean texture
  2. Add a teaspoon of jaggery and blend properly
  3. Retailer the combination within the fridge
  4. Serve chilly and luxuriate in

2. Durian Pancake

Durian: The King of Fruits- HealthifyMe

Preparation time: quarter-hour

Serves: 1


  • Eggs (whites): 2
  • Durian: 30 g
  • Jaggery: 5 g
  • Oats (powdered): 15 g
  • Cinnamon Powder: A pinch


  1. Mix the egg whites and add powdered oats to them
  2. Combine properly and add the remainder of the elements
  3. Mix all of the elements
  4. Pour ladleful of batter on a sizzling pan and unfold in a round movement
  5. Cook dinner properly from either side till mild brown and serve sizzling

Potential Facet Results of Durian

1. Abdomen Disturbances

Durian eaten in extra might trigger gut-related issues like bloating, gasoline, flatulence, and constipation. Due to this fact, the advisable day by day consumption of durian is 2 servings of fruit or 4 durian pods.

2. Drug Interactions

Individuals who have diabetes shouldn’t eat durian frequently. It may possibly disrupt diabetes medicines and make them ineffective. Moreover, don’t mix durian with alcohol. Consequently, it could possibly result in vomiting, headache, and different undesirable reactions within the physique.

3. Worsen Kidney Illness

Folks with compromised kidneys or folks present process dialysis should not eat durian. Analysis means that extra consumption of durian will increase potassium ranges. The diseased kidneys are incapable of filtering out a excessive quantity of potassium. Due to this fact, it could accumulate within the physique and trigger numerous problems. 


Durian is a tropical fruit present in Southeast Asia. It is filled with vitamins, minerals, nutritional vitamins, and antioxidants. It has a candy style however a foul scent which may generally throw folks off. Nevertheless, it gives a number of well being advantages when eaten. It additionally has a excessive quantity of dietary fibre. 

All these properties make durian helpful to well being. Consuming durian reduces the chance of most cancers and coronary heart ailments, improves pores and skin and hair well being, and regulates blood sugar ranges. As well as, it has a candy style, and one can eat it as a dessert. Due to this fact, integrating durian into your diets can show helpful to well being.

Ceaselessly Requested Questions (FAQs)

Q. Is durian a Superfood?

A. Sure, durian will be thought-about a superfood. It’s because it has excessive quantities of nutritional vitamins, minerals, antioxidants, and dietary fibres. Due to this fact, it’s extremely nutritious and helpful to well being. 

Q. What are the advantages of consuming durian?

A. Durian gives a number of well being advantages. These embody lowering the chance of most cancers and coronary heart ailments, enhancing pores and skin and hair well being, and regulating blood sugar ranges. 

Q. Is durian good for the kidney?

A. There was no proof to counsel that durian improves kidney well being. Additionally, folks affected by kidney ailments shouldn’t eat durian. This phenomenon is as a result of kidneys can not filter out the excessive potassium content material within the durian. Consequently, one can face many well being points. 

Q. Is durian good for the pores and skin?

A. Sure, durian is a skin-friendly meals. It may possibly assist enhance pores and skin well being and cut back blemishes. As well as, it helps to spice up collagen and reduces pigmentation, which supplies a glow to the pores and skin. 

Q. Is durian a protein?

A. Based on the USDA, 100 g of durian incorporates 1.47g of protein. Thus, durian isn’t a protein-rich meals. Nevertheless, it has many vitamins, nutritional vitamins, and dietary fibres. 

Q. Is durian good for hypertension?

A. Sure, durian is appropriate for hypertension. Nevertheless, it’s because excessive potassium ranges assist common blood circulation. Additionally, its bioactive compounds assist decrease unhealthy ldl cholesterol within the physique. Consequently, this will likely cut back blood stress in folks affected by hypertension. 

Q. Why is durian dangerous for well being?

A. durian might have potential unwanted effects, particularly when eaten in extra. For instance, it causes bloating, gasoline, and constipation. As well as, folks with kidney issues and pregnant girls shouldn’t eat durian. 

Q. Can I eat durian every single day?

A. Sure, you could eat two servings of fruit or 4 durian pods every single day. Nevertheless, when you expertise any unwanted effects, cease consuming durian and seek the advice of a doctor. 

Q. Who shouldn’t eat durian?

A. Folks on Diabetes medicines, folks with compromised kidneys, present process dialysis, and pregnant girls shouldn’t eat durian earlier than consulting a doctor. Durian might have extreme unwanted effects on these folks. 

Q. What occurs if you eat an excessive amount of durian?

A. Overeating durian can result in abdomen issues. For instance, it could trigger bloating, constipation, gasoline, and flatulence. Due to this fact, the advisable serving for durian in a day is 4 pods. 

Q. Can durian trigger hypertension?

A. No, durian doesn’t trigger blood stress. Nevertheless, consuming durian might decrease blood stress in folks affected by hypertension. Nevertheless, it helps to scale back the quantity of dangerous ldl cholesterol within the physique and improves our blood circulation. Due to this fact, this incidence might result in reducing of hypertension. 

Q. Can diabetes eat durian?

A. Diabetics aren’t suggested to eat durian. The elements of durian might intrude with the remedy for diabetes and make them ineffective. 

Q. Is durian excessive GI?

A. No durian is a meals with a low glycaemic index. Due to this fact, after consuming durian, the blood sugar ranges within the physique don’t shoot up. 

Q. Can we eat durian with medication?

A. durian might intrude with remedy for diabetes. Due to this fact, seek the advice of a doctor earlier than consuming durian with any remedy. 

Q. What are the unwanted effects of consuming durian?

A. Some unwanted effects of consuming extreme durian are constipation, gasoline, bloating, and so on. As well as, it could intrude with the remedy for diabetes and make them ineffective. Additionally, the consequences of durian on pregnant girls are ambiguous. Due to this fact, seek the advice of a doctor earlier than consuming durian in case you are pregnant or affected by a dysfunction.

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