With its spiky exterior and notorious aroma, durian fruit has sparked curiosity and divided opinions for centuries. But beyond its pungent reputation lies a treasure trove of health benefits and a delectable flavour. Read through to know all about durian fruit and its amazing benefits.
About Durian Fruit
Native of Southeast Asia, the durian fruit is a captivating tropical delicacy. Its unique appearance boasts a robust presence, characterised by a thick, spiky rind that varies in colour from green to brown, indicating its ripeness. However, it is the fruit’s distinct and polarising aroma that fuels debates.
While enthusiasts cherish its creamy, custard-like flavour, delicately balancing notes of sweetness and bitterness, detractors associate its scent with that of rotten eggs and decomposing onions.
Durian Fruit Nutrition
Beyond its divisive reputation, durian fruit offers numerous health benefits – thanks to its rich nutritional profile.
Every one-cup (243 g) serving of durian fruit pulp delivers 357 kcal of energy. Its complete nutrition profile is as under:
| Nutrient | Nutrition Per 243 g Serving |
| Fat | 13 g |
| Carbs | 66 g |
| Fibre | 9 g |
| Protein | 4 g |
| Vitamin C | 80% of RDA |
| Thiamine | 61% of RDA |
| Manganese | 39% of RDA |
| Vitamin B6 | 38% of RDA |
| Potassium | 30% of RDA |
| Calcium | 20% of RDA |
| Iron | 14% of RDA |
| Riboflavin | 29% of RDA |
| Copper | 25% of RDA |
| Folate | 22% of RDA |
| Magnesium | 18% of RDA |
| Niacin | 13% of RDA |
Durian Fruit Benefits
All parts of the durian plant, namely leaves, husk, roots, and fruit possess medicinal properties. The durian fruit benefits include:
1. Rich in Nutrients
Durian fruit is a nutrient powerhouse, providing dietary fibre, vitamin C, vitamin B6, potassium, and manganese. These essential nutrients play vital roles in maintaining overall health and supporting various bodily functions.
2. Boosts Immune System
Durian fruit packs high amounts of Vitamin C which is known for its immune-boosting properties. The rind of the durian fruit contains compounds known for their antibacterial and anti-yeast properties, which can help fight against infections.
3. Supports Digestive Health
Thanks to its significantly high dietary fibre content, durian fruit aids in digestion, promotes regular bowel movements, and helps prevent constipation. It supports a healthy digestive system and improves overall gastrointestinal well-being.
4. Provides Energy
Durian fruit provides an energy boost due to its high carbohydrate content. Carbohydrates are a primary source of energy for the body and consuming durian fruit provides a quick and sustained release of energy.
5. Antioxidant Properties
Durian fruit contains antioxidants like vitamin C and several phytonutrients which help protect the body against oxidative stress and reduce the risk of chronic diseases.
6. Supports Bone Health
Durian fruit contains potassium and manganese, minerals crucial for maintaining bone density and strength. Potassium helps prevent excessive loss of calcium from the body, while manganese contributes to bone formation and mineralisation, making durian fruit beneficial for promoting healthy bones.
7. Enhances Skin Health
The fruit contains antioxidants like vitamin C, polyphenols, and flavonoids, which protect skin cells from oxidative damage and promote collagen production. Collagen, crucial for skin structure, is enhanced by the presence of these beneficial compounds in durian fruit.
8. Aids in Blood Pressure Regulation
Durian fruit contains potassium, a mineral known for its role in maintaining healthy blood pressure levels. Including potassium-rich foods like durian fruit as part of a balanced diet helps regulate blood pressure.
9. Supports Heart Health
Durian fruit contains healthy fats, including monounsaturated fats, which can help improve heart health by reducing bad cholesterol (LDL) levels and increasing good cholesterol (HDL) levels.
10. Aids in Weight Management
Despite being calorie-dense, durian is low in saturated fat and cholesterol. Furthermore, its high fibre content promotes a feeling of fullness, potentially supporting weight management efforts by preventing overeating.
11. Potential Anti-inflammatory Effects
Durian fruit contains certain compounds, such as polyphenols and flavonoids, which possess anti-inflammatory properties. These compounds help reduce inflammation in the body, potentially benefiting conditions like arthritis and other inflammatory diseases.
12. Mood-Boosting Properties
Durian fruit is a natural source of tryptophan, an amino acid involved in serotonin production. Serotonin is a neurotransmitter that plays a key role in mood regulation, promoting feelings of happiness and well-being.
13. Aids in Blood Sugar Control
Despite its natural sugars, durian fruit has a low glycemic index. With a slower effect on blood sugar levels, durian fruit is extremely beneficial in diabetes management.
14. Provides Essential Minerals
Durian fruit is a good source of minerals such as iron, copper, and magnesium, which are essential for various bodily functions, including red blood cell production, nerve function, and enzyme activity.
15. Potential Anti-Cancer Properties
Durian contains certain antioxidants, such as anthocyanins and vitamin C, which have been associated with potential anti-cancer effects.
16. Cures Anaemia
Durian fruit is abundant in iron and folate, essential nutrients that play a role in preventing anaemia. Iron deficiency can lead to anaemia, while insufficient folate levels can lower red blood cell production. The presence of these minerals in durian supports the production of red blood cells, facilitating nutrient and fluid transport to organs.
17. Natural Aphrodisiac
Durian fruit is believed to have aphrodisiac properties that can improve sexual health by enhancing libido and revitalising the sexual experience. This is attributed to the presence of nutritional compounds like vitamin B6 and potassium, which promote blood circulation and assist with conditions like erectile dysfunction, supporting overall sexual well-being.
18. Promotes Hair Growth
Durian fruit’s antioxidants promote blood circulation in the scalp. This enhanced circulation nourishes hair follicles, fostering scalp health and encouraging the growth of new hair. The fruit’s additional nutrients, including vitamin B complex, zinc, and iron, aid in addressing dandruff and split ends.
Durian Fruit Side Effects
While durian fruit has various health benefits, it can have drawbacks if consumed unripe or in excessive amounts. These include:
- Durian fruit can trigger allergic reactions in individuals with hypersensitivity conditions.
- Some people may experience difficulty digesting durian, leading to gut problems such as abdominal pain and stomach cramps.
- Consumption of durian alongside alcohol can result in nausea and vomiting due to sulphur-like compounds in the fruit which may prevent breakdown of alcohol in the body.
- Individuals with severe gastrointestinal issues and kidney complications should avoid consuming durian as it may increase toxins in the body and lead to diarrhoea.
- It is important to use fresh durian fruit with no signs of damage or spoilage to prevent any potential health issues while eating or cooking with it.
How to Cut Durian Fruit?
Cutting a durian fruit can be a bit tricky due to its spiky and tough outer husk. Here’s a step-by-step guide on how to cut a durian fruit:
- Choose a ripe durian. Look for one that is soft and yielding husk.
- On a cutting board or a clean surface place the durian fruit. Wear gloves or use a towel to protect your hands from the durian’s sharp spikes.
- Using a sharp knife, carefully make a shallow incision around the middle of the durian, running from one end to the other.
- Apply gentle pressure and use both hands to pry open the durian fruit along the incision line.
- Using a spoon, scoop out the flesh from each half of the durian.
- Dispose of the husk and seeds properly.
- The durian flesh can be enjoyed fresh or used in various recipes and desserts.
Durian Fruit Recipes
Durian fruit is invariably used in desserts. A few interesting recipes are:
1. Durian Smoothie
An amazing blend of ripe durian flesh, frozen banana and coconut milk, Durian Smoothie is a creamy and delicious delight.
Ingredients:
- 1 cup durian flesh
- 1 frozen banana
- 1 cup coconut milk
- 1 tablespoon honey or sweetener of choice
Instructions:
- Blend all the ingredients in a blender until smooth and creamy.
- Pour into a glass and enjoy a refreshing durian smoothie.
2. Durian Pancakes
Enjoy a delightful breakfast or dessert by combining mashed durian flesh with pancake batter. Cook it until golden brown and serve hot.
Ingredients:
- 1 cup all-purpose flour
- 1 tablespoon sugar
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1/2 cup milk
- 1 egg
- 1 cup durian flesh, mashed
Instructions:
- In a mixing bowl, add flour, sugar, baking powder, and salt. Whisk together until smooth.
- In a separate bowl, mix the milk, egg, and mashed durian flesh until well combined.
- Mix the wet and dry ingredients and stir until just combined.
- Heat a lightly greased frying pan over medium heat.
- Pour 1/4 cup of the batter onto the pan for each pancake. As you see bubbles form on the surface, flip and cook until golden brown.
- Repeat to make all the pancakes.
- Serve the durian pancakes warm with your favourite toppings.
Conclusion
Durian fruit, despite its nasty odour and spiky outer cover, offers a range of health benefits and is a culinary delight for many. Packed with essential nutrients like fibre, vitamins, and minerals, durian fruit supports overall health and various bodily functions.
From boosting the immune system and promoting digestive health to providing energy and enhancing skin appearance, durian fruit benefits are extensive and far-reaching. However, caution should be exercised, as some individuals may experience allergic reactions or digestive issues when consuming durian fruit.
It is also important to consume fresh and ripe durian fruit and avoid excessive consumption to enjoy its benefits safely.
