The King of fruit, Durian – some love it, some hate it; some find it sweet and aromatic, some find it revolting and nauseating. So, is durian good or bad for your health?
Does Durian have Nutrition Value?
Durian is naturally rich in vitamins and mineral content. As a matter of fact, vitamins include vitamin C, thiamin, riboflavin, niacin, B6, and vitamin A. Furthermore for minerals, they include potassium, calcium, iron, magnesium, sodium, zinc and phosphorus.
Sources: USDA (2)
What are the Health benefits of Durian?
1. Good source of energy
In the first place, 100 grams of durian provides about 21% of the daily carbohydrate requirement. Hence, being a rich source of carbohydrates, it keeps you full and energetic. So, try eating few pieces before your workout session!
2. Cures insomnia and a natural anti-depressant
This fruit contains tryptophan, a natural sleep inducing chemical. When tryptophan enters your brain, it is converted to serotonin, which relaxes the body, improving moods. Moreover excess serotonin releases melatonin, which makes the body feel tired and sleepy.
3. Good for healthy bones & teeth
The presence of calcium, potassium and B vitamins makes durian beneficial for maintaining healthy bones. These essential minerals play an important role in making bones stronger and preventing bone related diseases such as osteoporosis.
4. Anti-aging properties
Vitamin C, abundant in this fruit is a powerful antioxidant. Hence, vitamin C keep the oxidative stress prompted by free radicals at bay. The lower the oxidative stress levels, the slower the ageing process. So, try eating if you want to feel and look younger!
5. High in Fibre for a Healthy digestive system
Durian is a great source of dietary fibre, which plays an important role in easing bowel movement. Thus, problems like bloating, indigestion, excess flatulence, and constipation can be prevented.
6. Source of Potassium for salt and fluid balance
Durian is a good source of potassium which is required to keep the salt and fluid balanced in body. On the contrary, durian has a low amount of sodium making it safe for people on a low salt diet, for example those with high blood pressure. A normal blood pressure reduces stress on the blood vessel and heart, thus reducing the chances of developing hardening of the arteris, hearts attacks and strokes.
7. Alleviates anaemia
The King of fruits is a good source of folate, copper, and iron which are essential in haemoglobin production. It is important to realise that low levels of haemoglobin can cause fatigue, breathlessness, and drowsiness. For this reason, if you suffer from anaemia, try eating some to see if it helps!
8. Treats sexual dysfunction
The King of fruits is also known to enhance libido and sexual stamina. Thus, consuming durian helps in revitalising your sexual life!
9. Prevent cardiovascular disease
This fibre-rich fruit helps to reduce cholesterol level by removing LDL (bad cholesterol) from the body before it does any damage to the heart by atherosclerosis.
10. Increase immunity
In effect, the vitamin C in durian helps to optimise the immune system and protecting your body against pathogens.
Is it true that Durian could be bad for health?
Though it has zero cholesterol, it does contain a great amount of fats. This fruit packs up to three times more calories compared to most other fruits, except for avocado. So, for those who want to watch out for weigh gain, serving size should be limited.
Durian is a food that is considered “heaty”. It raises your body temperature during digestion because of the increased metabolic and chemical processes that arise from eating it.
Conclusion
So is durian good or bad for your health? It actually does you a whole lot of good as long as you consume it in moderation.
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References:
- Nurul AH, Sadequr R, Rohini K, Subhash JB. A review of the nutritional, medicinal, molecular and genome attributes of durian (Durio zibethinus L.), the king of fruits in Malaysia. Bioinformation. 2018;14(6):265-270.
- United States Department of Agriculture. Basic report: 09422, durian, raw or frozen [Internet]. National Nutrient Database for Standard Reference Legacy Release. 2018 April. [Available from: https://ndb.nal.usda.gov/ndb/foods/show/09422; last updated on 2018 April; accessed on 2019 May 5]
- John S. Top 8 health benefits of durian [Organicfacts]. Organic Information Services Pvt Ltd. 2019. [Available from: https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-durian.html?fbclid=IwAR0TiaWnPNPJqbRgQhpCPMgIKXT77oUurU7wmA6hevkQRfZdeOUyDuIsr28; last updated on 2019 April 15; accessed on 2019 May 5]
by Chang Xian
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