Durian is distinguished for its strong odor, large size, and thorn-covered husk. It can grow as large as 12 inches long and 6 inches in diameter, and typically weighs up two to seven pounds. Depending on the species, it can be round or oblong, its husk green to brown, and its flesh pale yellow to red. Out of the 30 species, 9 of them are commonly utilized for cooking or consumption, and only one is found internationally, outside the local growing areas. That species is called Durio zibethinus.
The reason this fruit is often considered controversial is that the smell has a divisive effect on people. Your natural olfactory sense will either find it pleasant or absolutely revolting and nauseating. This has led durian to be banned on public transportation in certain Asian nations, and the avid fans of the health benefits of durian are balanced by those who are repulsed by the sight and smell of this powerful fruit.
It contains vitamin C, folic acid, thiamin, riboflavin, niacin, B6, and vitamin A. Important minerals such as potassium, iron, calcium, magnesium, sodium, zinc, phosphorus are found in durian. It also contains nutrients such as phytonutrients, water, protein, and beneficial dietary fats.
Nutrition Value of Durian
Amount Per 100 grams
- Calories 147
- Total Fat 5 g – 7% RDA
- Cholesterol 0 mg
- Sodium 2 mg
- Potassium 436 mg – 12% RDA
- Total Carbohydrate 27 g – 9% RDA
- Dietary fiber 3.8 g – 15% RDA
- Protein 1.5 g – 3% RDA
- Vitamin C 32% RDA
- Iron 2% RDA
- Vitamin B-6 15% RDA
- Magnesium 7% RDA
10 Nutrition Health Benefits of Durian
Durian has many health benefits which include the ability to boost your immune system, prevent cancer and inhibit free radical activity, improve digestion, strengthen bones, reduce signs of anemia, cure insomnia, prevent premature aging, lower blood pressure, and protect against cardiovascular diseases.
1. Aids in Digestion
Durian contains high levels of dietary fiber, which are important for the normal function of the digestive system. Fiber causes bowel movement to increase in bulk, which makes it easier for them to move through the intestinal tract. Fiber also stimulates peristaltic motion and the secretion of digestive and gastric juices, further easing the entire process. By reducing
conditions like constipation and blockage in the intestines, conditions like bloating, excess flatulence, heartburn, cramps, and indigestion as well as colorectal cancer can be minimized. Much of the fiber in durian is insoluble fiber, which also lowers the frequency of diarrhea for people with loose stool.
2. Skin Care
Durian has a wide variety of antioxidant properties stemming from its vitamin and organic chemical makeup that actively reduce the amount of free radicals in the body. Eating an excessive amount of durian can seriously boost your body’s ability to eliminate those free radicals, thereby reducing the chances of premature aging and delaying the appearance of
symptoms such as wrinkles, age spots, macular degeneration, hair loss, tooth loosening, arthritis, cancer, and heart disease (Health benefits of Durian, 2015). In addition, the high water content of Durian is an added advantage along with its antioxidant content.
3. Reduces Cancer Risk
Durian has a wealth of vitamins, nutrients, and organic chemicals that function as antioxidants. In the battle against cancer, free radicals are vitally important, because during cell metabolism, there are by-products created, called free radicals. These free radicals can destroy the DNA of regular cells and convert them into cancer cells, which can then metastasize or form fatal, tumorous growths. All of the antioxidants which reduce oxidative stress on the organs of the body are bonuses to the immune system, and durian is packed with them, including vitamin-C, vitamin-B complex, and vitamin E, as well as phytonutrients that battle cancerous cells.
4. Improves Sleep
Durian contains amino acids known as tryptophan – a natural sleep inducing compounds. Tryptophan is required to increase the level of serotonin and melatonin. These two neuro-chemicals are required to manage our emotions. Serotonin is essential to relieve stress, sleeplessness, anxiousness, appetite as well as depression. In addition, these types of hormones help to manage sleeping function and could be utilized in the epilepsy cure.
5. Strengthens Bones
Durian contains potassium and trace amount of calcium which is essential for the development of healthy bones. Potassium is crucial to regulate the distribution and deposition of the calcium in bones so that it is not dissolved or released into the blood excessively.
6. Prevents Anemia
Anaemia is a medical condition that reduces the level of haemoglobin on blood. Deficiency in haemoglobin can lead to fatigue, headache, insomnia and etc. In pregnant woman, anemia can lead to abnormality and fatality of the foetus. Durian contains high amount of folate or folic acid which is essential in the production of hemoglobin. Besides that, low content of iron in durian aids in hemoglobin production alleviating condition of anemia.
7. Skin Care
Durian contains vitamin C which stimulates the production of collagen which is essential for skin integrity and elasticity. This helps prevent signs of aging like wrinkles.The antioxidants in durian helps neutralize free radicals that may cause skin problems like skin cancer.
8. Treats Sexual Dysfunction
A number of studies have recently been conducted to evaluate the potential of durian meat to act as an aphrodisiac. The results are in, and it can produce intensified sexual libido and stamina, and also reduce the chances of infertility in men and women, and increase sperm motility.
9. Regulates Blood Pressure
Durian contains potassium which is a vasodilator and help relax blood vessels and arteries, which will reduce blood pressure and generally lower the stress on the cardiovascular system, lowering the risk of atherosclerosis, heart attacks and strokes. Potassium is also required to maintain sodium level. Sodium is harmful and can create a spike in blood pressure readings.
10. Aids in Sleep
Durian has tryptophan which can be metabolized into various neurotransmitters and can aid in sleep induction and even be a treatment for epilepsy.
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