Durian is a very nutritious fruit, the values of calories, sugar, protein, fat, and minerals are all very high compared to other fruits. You can see all of the facts below to explore the TOP 10 Benefits of Durian.
Contents
- 1/ Origin of durian fruit
- 2/ How to eat durian?
- 3/ Nutritional content of durian fruit
- 4/ All the benefits of durian you should know
- May improve digestive health – The best benefits of durian
- It May help prevent cardiovascular diseases
- May help maintain blood sugar
- It May help regulate blood pressure levels
- It May help delay aging
- May Reduce Cancer Risk
- May help treat sexual dysfunction – Benefits of durian
- Helps maintain strong bones
- Can treat anemia
- Can treat insomnia
- Side effects of durian fruit for health?
1/ Origin of durian fruit
Durian is a genus of plants in the family Malvaceae, widely known in Southeast Asia.
Durian fruit in Southeast Asia is considered the “king of fruits”. It is characterized by its large size, strong odor, and many sharp spines surrounding its shell.
The fruit can reach 30 centimeters in length and 15 centimeters in diameter, usually weighing 1-3 kilograms. Depending on the species, the fruit has an elliptical to the round shape, the color of the skin is from green to brown, and the color of the flesh is from light yellow to red.
2/ How to eat durian?
The flesh of the durian fruit is edible, it has a distinctive, heavy, and strong odor. Some people find durian to have a pleasant sweet aroma, but others are unbearable and uncomfortable with this smell.
3/ Nutritional content of durian fruit
Durian fruit has an impressive nutritional profile. According to the United States Department of Agriculture, 100g of durian includes:
- Energy: 147 kcal
- Protein: 1.47 g
- Carbohydrates: 27.09 g
- Fiber: 3.8 g
- Calcium: 6 mg
- Potassium: 436 mg
- Vitamin C: 19.7 mg
- Riboflavin (B2): 0.2 mg
- Folate: 36 micron
It contains vitamins B6 and A, Niacin (B3), and plant compounds, such as Flavonoids, Carotenoids, Anthocyanins, and Polyphenols. Durian also contains essential minerals, such as iron, calcium, phosphorus, and zinc.
4/ All the benefits of durian you should know
Durian is not only a delicious fruit but it also has many health benefits and medicinal properties.
May improve digestive health – The best benefits of durian
The fiber in the durian helps to reduce bowel movements. This, in turn, helps prevent constipation and improves digestive health. Thiamin (vitamin B1) in durian may improve appetite and general health in the elderly.
The fiber in the durian also stimulates peristaltic movement. It can slow down the digestive process in the intestines. It also helps to treat problems like bloating, gas, heartburn, and stomach cramps.
It May help prevent cardiovascular diseases
Organosulfur in durian can regulate enzymes that cause inflammation and reduce the risk of cardiovascular diseases.
A study conducted by the Tulane School of Public Health and Tropical Medicine found that eating fruits rich in soluble fiber can help lower low-density lipoprotein cholesterol (LDL-C) levels and reduce the risk of heart disease. risk of coronary heart disease. Durian fruit is a heart-friendly food with a high fiber content.
May help maintain blood sugar
Manganese in durian can help maintain blood sugar levels. In one study, eating durian also improved the insulin response curve in 10 patients with diabetes.
The antioxidants in durian also help reduce oxidative stress, which can aggravate diabetes symptoms. Durian also has a lower glycemic index (GI). Therefore, the fruit will not lead to blood sugar spikes.
It May help regulate blood pressure levels
The Health benefits of durian are a good source of potassium. Research shows that increasing potassium intake can lower blood pressure levels.
The potassium in the fruit also acts as a vasodilator. It can help maintain the balance between fluids and salts in body cells. The mineral can help reduce stress on blood vessels and reduce the risk of heart attack or stroke.
It May help delay aging
Durian is rich in vitamin C. This nutrient is a potent antioxidant that helps reduce oxidative stress caused by free radicals. The lower the level of oxidative stress, the slower the aging process.
Durian is also rich in other antioxidants. Studies show that antioxidants can help reduce some signs of skin aging. The consumption of durian can reduce the signs of premature aging, including fine lines, wrinkles, or age spots.
However, in this respect, there is still a lack of direct studies.
May Reduce Cancer Risk
Durian is believed to possess antioxidant properties that may help reduce the risk of cancer. This fruit contains Polyphenols that inhibit cancer growth and even kill cancer cells. In one study, durian showed a protective effect against breast cancer cell lines.
Free radicals are known to destroy healthy cells and cause the spread of cancer. Since durian’s antioxidants fight free radicals, they may also help reduce the risk of cancer. However, to confirm this conclusion, more direct studies are needed.
May help treat sexual dysfunction – Benefits of durian
Durian rice is said to have aphrodisiac properties. However, there is no research to confirm these claims. Although durian has traditionally been used to increase fertility, its effectiveness has not been studied.
Helps maintain strong bones
Durian is rich in potassium and magnesium. These two minerals contribute to strong bones. Studies show that a high potassium intake can enhance bone mineral density in men and women over the age of 50.
Research also shows that magnesium deficiency can increase the risk of osteoporosis. However, more direct research is needed to prove durian’s effectiveness in enhancing bone strength.
Can treat anemia
Durian is a rich source of folate. Studies have linked folate deficiency with hemolytic anemia (related to red blood cell breakdown). Folate, if not available in sufficient quantities, can decrease the number of red blood cells produced. This, in turn, can cause anemia. Other minerals in the durian can trigger red blood cell (RBC) production. However, more research is needed to warrant this.
Can treat insomnia
Eating durian can treat insomnia. Durian contains Tryptophan (an essential amino acid). Studies show that Tryptophan can help treat short-term sleep disorders.
May act as a natural antidepressant
It is believed that durian can help reduce symptoms of depression, anxiety, and stress.
Durian may help with Serotonin production, although there are no studies to support this yet. Studies show that low Serotonin levels can worsen depression.
Side effects of durian fruit for health?
Although it has many health benefits, durian also brings many bad effects if we eat too much.
May cause digestive upset
Some evidence suggests that durian may cause bloating, diarrhea, upset stomach, vomiting, and allergic reactions in some people. The consumption of durian seeds can cause breathing difficulties. However, these have yet to be confirmed by specific research.
May aggravate diabetes
This is very unlikely, due to durian’s low glycemic index. However, anecdotal evidence suggests that eating durian in excess over a short period of time can raise blood sugar levels. If you have diabetes, limit your intake of durian.
May affect pregnancy
There isn’t enough scientific data to know if it’s safe to consume durian while pregnant or breastfeeding. Therefore, to be safe, avoid eating durian. Please consult your doctor.
Above are all the benefits of durian, as well as its origins and side effects. The taste of durian is likened to hovering between heaven and hell. If you know how to enjoy it, you will surely be addicted to durian.
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