Dorian(Durio Gibetinus Mur.The citrus fruit is a tropical fruit native to Southeast Asia. It is known as the “king of fruits” in countries such as Indonesia and Thailand due to its high nutritional value and large size, some of which can weigh over 17 pounds.
Durian has a creamy texture, a sweet, slightly bitter taste, and a well-known pungent odor. This fruit is rich in nutrients such as dietary fiber, vitamin C, potassium, and B vitamins. It is also a good source of antioxidants and anti-inflammatory substances that may benefit your overall health and prevent the onset of disease.
Health by Design
Durian is an excellent source of a variety of nutrients, including dietary fiber: one cup of raw durian contains over 9 grams (g) of dietary fiber, covering 33% of your daily fiber needs.
Fiber supports digestive health by preventing constipation, balancing gut flora, and feeding probiotic bacteria that release compounds called short-chain fatty acids (SCFAs). SCFAs have a variety of health benefits, including reducing intestinal inflammation, strengthening the intestinal wall, and preventing digestive diseases like colon cancer.
Research has also shown that consuming more dietary fiber, which can be obtained from foods such as durian, may help prevent cardiovascular disease.
Not only is durian rich in fiber, it also contains 13 grams of fat, most of which is monounsaturated fat. Monounsaturated fats are considered “heart healthy” because they help regulate cholesterol levels and lower the risk of heart disease.
Durian also contains nutrients important for heart health, including magnesium and potassium, which help control blood pressure. It’s also a good source of folate, which regulates levels of an amino acid called homocysteine. Although the amount of homocysteine in the body is naturally low, when levels are too high it can increase inflammation. Arteriosclerosis (plaque buildup in the arteries), increasing your risk of heart disease.
The fiber in durian also aids in weight loss and management as it helps you feel fuller for longer after a meal, helping you maintain an optimal weight.
A study of 345 people found that fiber intake was the most influential predictor of body weight, independent of macronutrient or calorie intake. This means that increasing your intake of fiber-rich foods like durian can effectively support weight loss.
Consuming foods high in antioxidants and anti-inflammatory compounds can improve your overall health and reduce your risk of developing various health conditions.
Durian is rich in vitamin C, a powerful antioxidant that’s essential for immune function. Research suggests that a diet rich in vitamin C may help prevent several common health conditions, including certain cancers and heart disease.
The fruit is also rich in protective plant compounds, such as flavonoids and carotenoids, which help protect cells against oxidative damage that can lead to a variety of diseases, including heart disease and some cancers.
For example, durian contains several flavonoid compounds, including hesperidin. QuercetinRutin, Kaempferolluteolin, and ApigeninStudies have shown that people who consume more flavonoids, such as those found in fruits such as durian, tend to have lower rates of heart disease, cognitive decline, and neurodegenerative diseases such as Alzheimer’s.
Higher intakes of flavonoids have also been associated with a lower risk of death from all causes, including death from heart disease.
Research suggests that consuming a diet high in vitamin C may have beneficial effects on brain health. A study of 80 older adults found that those with higher blood levels of vitamin C performed better on tasks such as recall, concentration, memory, attention, decision-making and cognition than those with lower levels.
Eating durian can help you get more vitamin C. One serving provides more than 50% of your daily nutrient needs, helping to support brain health.
Unlike many other fruits, durian is high in calories and fat, but it is also rich in dietary fiber and vitamins and minerals, including vitamin C, potassium, folate, B6 and magnesium.
One cup of raw durian contains:
- calorie: 357
- fat: 13 grams (g)
- protein: 3.57 g
- carbohydrates: 65.9 g
- fiber: 9.23 g
- Vitamin C: 47.9 milligrams (mg) or 53% of the recommended daily value (DV)
- copper: 0.5 mg or 56% of the recommended daily intake
- B6: 0.76 mg or 45% of the recommended daily intake
- potassium: 1,060 mg or 23% of the recommended daily intake
- Folic Acid: 87.5 micrograms (mcg) or 22% of the recommended daily intake
- magnesium: 72.9 mg or 17% of the recommended daily intake
- Niacin: 2.6 mg or 16% of the recommended daily intake
Durian has more calories, fat, fiber and carbohydrates than most other fruits. One cup of durian contains 9.23 g of fiber, which is just under 33% of your daily fiber needs. Durian contains both soluble and insoluble fiber, which helps keep bowel movements regular and comfortable, promotes the growth of beneficial bacteria in the digestive tract, and helps regulate cholesterol levels to protect heart health.
In addition to fiber, durian is rich in a variety of vitamins and minerals. One cup serving contains more than 20% of your daily requirement of vitamins C, copper, folate, B6 and potassium, all of which play important roles in your health.
For example, vitamin B6 is a B vitamin required for red blood cell production, amino acid metabolism, and neurotransmitter synthesis. Vitamin C is a powerful antioxidant and is necessary for collagen production and immune function.
Durian also contains magnesium, a mineral that is important for healthy blood pressure regulation. Eating foods high in potassium and magnesium is an effective way to support heart health, as a diet rich in these nutrients has been shown to reduce the risk of high blood pressure, a major risk factor for heart disease.
Durian is safe for most people to consume, but those on a potassium-restricted diet should be aware that durian is very high in potassium: one cup provides 1,060 mg of potassium, which is 23 percent of the recommended daily intake of this nutrient.
For example, people with certain medical conditions, such as advanced kidney disease, need to manage their potassium intake. People with kidney disease cannot effectively excrete excess potassium from their kidneys. This causes potassium to build up in the blood, which can be dangerous and even life-threatening in some circumstances.
In one case study, an elderly woman with kidney damage developed hyperkalemia (elevated potassium levels in the blood) after consuming large amounts of durian over a period of several days.
Consuming foods high in potassium, such as durian, is unlikely to be harmful to people with normal kidney function.
Durian is high in fiber, which may cause digestive side effects like bloating, gas and diarrhea in people who are not used to high-fiber foods. If your diet is lacking in fiber, try introducing durian and other high-fiber foods in small amounts to allow your body to adjust to higher fiber intake, then gradually increase your intake.
Finally, durian is very high in carbohydrates. One cup contains more than four servings of carbohydrates. If you are on a low-carb diet, you should avoid or limit your intake of high-carb foods like durian.
If you’re looking to buy durian in the United States, don’t expect to find this unique fruit at your local supermarket. You may have to go to a high-end grocery store like Whole Foods or a specialty store like an Asian grocery store to find durian. You can also buy this fruit online.
If you do get your hands on a durian, be careful when removing it from its prickly skin. It’s a good idea to wear gloves when handling durian to protect your skin from the prickly parts of the fruit and its pungent odor, which is often described as similar to rotten onions or sulfur.
Here’s how to properly cook durian:
- Hold the durian firmly across in one hand and use a sharp knife to make a 3- to 4-inch incision lengthwise through the skin.
- Use your hands to pull back the remaining skin of the durian, splitting the fruit in half to expose the inner part.
- Use a spoon to scoop out the inner parts of the fruit.
- Remove the seeds from the fruit before eating.
Durian is usually eaten raw, but can also be added to dishes such as sticky rice and baked goods.
Its creamy texture and sweet tropical flavor make it a popular ingredient in ice cream, smoothies, cakes, and other desserts.
Durian is a unique tropical fruit with a sweet taste, creamy texture and strong aroma. It is packed with nutrients such as dietary fiber, potassium, vitamin C and folate, and is rich in protective plant compounds that positively impact your overall health in a variety of ways.
Eating durian may benefit digestive health, heart health, weight management, and more. Because durian is very high in potassium, kidney patients on a low-potassium diet should avoid it. Also, because durian is very high in carbohydrates, people on a low-carb diet should avoid or limit their intake of durian.
Durian can be enjoyed raw or you can add this delicious fruit to dishes such as sticky rice, homemade ice cream and baked goods.
