Health Benefits of Durian

Health Benefits of Durian

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Health Benefits of Durian :

• Supports digestive health

• May promote heart health

• Aids in weight management

• May protect against disease ___________________________________________________________________________________________

At A Grance

• Durian is rich in fiber, which supports digestive health and helps protect you from colon cancer.

  
  

• The healthy fat in durian helps control your cholesterol, which can lower your risk of heart disease.

  
  

• One serving of durian provides over 50% of your daily vitamin C needs.

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Durian (Durio Zibethinus Murr.) is a tropical fruit known for its pungent smell and high nutrient content.1

The fruit is rich in fiber, vitamin C, potassium, B vitamins, and other nutrients that can protect against heart disease and cognitive decline.

Supports Digestive Health

Durian is an excellent source of fiber. One cup has over 9 grams (g), covering 33% of your daily fiber needs.

Fiber helps relieve constipation, supports a balance of beneficial bacteria in the gut, and fuels the production of short-chain fatty acids (SCFAs), which reduce intestinal inflammation, strengthen the gut lining, and protect against colon cancer.

May Promote Heart Health

Durian provides about 13 grams of monounsaturated fat. These fats are considered "heart-healthy" because they help regulate cholesterol levels, which can lower the risk of heart disease.

Durian also contains magnesium and potassium, which support healthy blood pressure, as well as folate, which helps prevent plaque buildup in arteries.

Aids in Weight Management

The fiber in durian may support weight loss and weight management by keeping you fuller for longer after eating.

May Protect Against Disease

Durian is high in antioxidants, like vitamin C, anti-inflammatory compounds, flavonoids, and carotenoids, which can reduce your risk of developing certain cancers and heart disease.

Specifically, durian contains several flavonoid compounds, including hesperidin, quercetin, rutin, kaempferol, luteolin, and apigenin. Consuming high amounts of these flavonoids is associated with lower rates of heart disease, cognitive decline, and Alzheimer's disease.

May Support Brain Health

People who consume more vitamin C tend to have an easier time recalling memories, focusing, making decisions, and recognizing things than those who consume less vitamin C.

Travica N, Ried K, Sali A, Hudson I, Scholey A, Pipingas A. Plasma vitamin C

One serving of durian provides over 50% of your daily vitamin C needs.

Nutrition Information

Unlike many other fruits, durian is high in calories and fat. It's also rich in fiber and several vitamins and minerals.

A one-cup serving of raw durian contains:

Calories: 357

• Fat: 13 g

  
  

• Protein: 3.57 g

  
  

• Carbohydrates: 65.9 g

  
  

• Fiber: 9.23 g

  
  

• Vitamin C: 47.9 milligrams (mg)

  
  

• Copper: 0.5 mg

  
  

• B6: 0.76 mg

  
  

• Potassium: 1,060 mg

  
  

• Folate: 87.5 micrograms (mcg)

  
  

• Magnesium: 72.9 mg

  
  

• Niacin: 2.6 mg

What To Know Before Eating Durian

Durian is safe to eat for most people; however, it is very high in potassium, which may not be safe for people with kidney disease. People with this condition can't effectively excrete extra potassium.

The fruit is also rich in fiber, which may cause bloating, gas, and diarrhea if you aren't used to fiber-rich foods. Increase fiber slowly and drink plenty of water.

Durian is high in carbohydrates, so you may want to avoid or limit it if you're following a low-carb diet.

Tips for Enjoying Durian

Durian isn't readily available in many stores in the United States. You may find it in specialty stores like Whole Foods or Asian grocery stores, or you can purchase it online.

Be careful when extracting the fruit from the spiky rind. You may want to wear gloves to protect yourself from the fruit's spikes and pungent odor.

To properly prepare durian, follow these steps:

1. Hold the fruit firmly on its side with one hand, use a sharp knife to slice through the rind lengthwise, making a 3-4 inch cut.

   
   

2. Use your hands to pull the rest of the durian skin back, splitting the fruit in two and exposing the inner sections.

   
   

3. Use a spoon to scoop out the inner segments of the fruit.

   
   

4. Remove the seeds before consuming.

Durian is usually enjoyed raw, but can be cooked and added to other foods or blended into smoothies.

Source:heath.com

Editor: Health

(All the credits go to the Source).