Understanding the potential hazards of durian does not mean you should completely avoid this nutritious fruit.
Essential Information About Eating Durian
A Nutrient-Rich Fruit
Durian is exceptionally rich in nutrients. In 100 grams of durian, there are 147 kcal, 27.1 g of carbohydrates, 1.47 g of protein, 5.33 g of fat, 3.8 g of fiber, along with vitamins and minerals (2 mcg of vitamin A, 19.7 mg of vitamin C, 3 mg of magnesium, 0.43 mg of iron, 0.2 mg of copper, 6 mg of calcium, 436 mg of potassium, 39 mg of phosphorus, etc.).
Durian is rich in nutrients. (Photo: SCMP).
An average durian segment weighing about 250 g provides approximately 367 kcal. Additionally, durian contains beneficial plant compounds such as carotenoids, anthocyanins, polyphenols, and flavonoids, all of which have antioxidant properties.
Benefits of Eating Durian
According to Dr. Huỳnh Tấn Vũ, a specialist at the University Medical Center in Ho Chi Minh City, durian has several pharmacological effects, including:
Improving Mood: Durian contains the amino acid tryptophan, which aids in the production of the neurotransmitter serotonin, promoting feelings of happiness, calmness, and relaxation.
Improving Digestion: Durian is high in both soluble and insoluble fiber, which can prevent stomach issues such as constipation, bloating, and indigestion. Research shows that consuming fiber-rich foods can promote weight loss as they help you feel fuller for longer, reducing snacking. However, durian is also high in calories; overeating can lead to excess calorie intake, resulting in weight gain, fat accumulation, and digestive discomfort.
Reducing Cardiovascular Disease Risk: Durian has a high potassium content, which is beneficial for blood circulation and for those with high blood pressure. The plant compounds found in durian help lower cholesterol levels, prevent arterial stiffness, and reduce the risk of heart disease. Additionally, it may lower the risk of liver diseases.
Reducing Cancer Risk: Free radicals in the body are a major cause of cancer cell formation and growth. Durian is rich in antioxidants that help eliminate free radicals, thereby reducing cancer risk. One study indicated that durian extract has the potential to kill breast cancer cells.
Durian is a delicious and nutritious fruit that stimulates libido. (Photo: Malaymail).
Boosting Immunity and Improving Skin Health: 100 g of durian provides 24% of the daily vitamin C requirement, which enhances the immune system. Vitamin C helps white blood cells function more effectively and boosts collagen production, benefiting skin, hair, and nails. The antioxidants in durian also help improve skin health and reduce dark spots.
Reducing Anemia and Promoting a Healthy Pregnancy: Durian is high in folate, essential for hemoglobin production. Folate is particularly important for pregnant women as it promotes regular tissue development and protects the brain and spinal cord of the developing fetus.
Maintaining Healthy Bones: Durian contains several trace minerals, including calcium and potassium. While the calcium content in durian is low, the potassium content meets about 9% of the daily requirement.
Reducing Depression and Improving Sleep: Durian contains the amino acid tryptophan, a natural sleep-inducing compound. Tryptophan is essential for increasing serotonin and melatonin levels. Serotonin is crucial for reducing stress, insomnia, anxiety, cravings, and depression. Moreover, these hormones help regulate sleep function and can be used in treating epilepsy.
Anti-Aging Properties: Durian is rich in antioxidants from vitamins and organic chemical compounds that help reduce free radical levels in the body. This reduces the risk of premature aging and delays the onset of symptoms like wrinkles, age spots, macular degeneration, hair loss, loose teeth, arthritis, cancer, and heart disease.
Durian contains organic chemical components that help reduce free radical levels in the body.
Enhancing and Encouraging Fertility: Estrogen is a hormone that aids conception. Studies show that durian has a high estrogen content and acts as an herbal remedy. Additionally, durian can enhance sexual desire and stamina while reducing infertility risks in both genders and increasing sperm motility.
According to Traditional Chinese Medicine, the durian peel has a bitter taste and a warm nature, which aids digestion; when blackened, it can be used to stop bleeding. The flesh of the fruit is sweet and warm. Durian is both a delicious fruit and an aphrodisiac.
The roots and leaves are used to treat fever and liver diseases. Roasted or cooked durian seeds are edible and can be made into candy or jams.
How to Eat Durian Without Overheating
To enjoy durian without overheating, it is advisable to not only eat in moderation but also to pair it with mangosteen. This is because mangosteen has a cooling effect that can help lower body heat. A healthy way to consume durian during the summer is to freeze it, then thaw before eating; waiting until the durian is soft enhances its sweetness and makes it more enjoyable.
Durian is an ideal supplement for those with a cool body type.
To fully harness the nutritional values and neutralize the “heating properties” of durian, it is essential to eat it correctly, ideally combining it with cooling fruits such as mangosteen, pineapple, or dragon fruit.
Incredible Benefits of Eating Durian
From a nutritional standpoint, eating durian is excellent for health: Consuming approximately 234 grams of durian equates to about 20% of the daily carbohydrate intake.
This makes durian an ideal choice for those looking to boost their energy levels, as just one-fifth of a durian can provide enough energy for an entire day. Durian is packed with vitamins B and C, which aid in wound healing, reduce cholesterol, and improve blood circulation. Additionally, durian is rich in potassium, which is beneficial for your health.
Durian is rich in thiamine, a nutrient not commonly found in many fruits.
Another benefit of durian is its high content of thiamine, which is not present in many fruits. Thiamine helps the body convert carbohydrates into energy and supports muscle development and nervous health. If you’re looking to increase your thiamine intake, durian is an excellent option, as one serving provides about 30% of the recommended daily intake. Notably, durian also contains a significant amount of folate, which can help prevent heart disease, support fetal development (if pregnant), and even enhance brain function. A serving of durian provides approximately 20% of your daily folate needs.
With such amazing benefits, it is important to note that not everyone can freely enjoy durian without caution, and specific considerations should be taken when consuming this fruit.
Who Should Avoid Eating Durian
Pregnant women or individuals with high blood pressure should avoid eating durian due to its high sugar content and warming properties, which can lead to elevated blood pressure and feelings of heat, bloating, and indigestion in expectant mothers. Additionally, those prone to acne, experiencing yellow urine, or with high blood sugar should limit their durian intake.
Due to its high sugar content and warming nature, overeating durian can lead to digestive disorders such as bloating, indigestion, and nausea. Particularly for pregnant women, those with high blood pressure, and diabetes patients, consuming large amounts of durian may lead to insomnia, constipation, yellow urine, rapid heartbeat, bleeding, and even stroke.
Combining durian with alcoholic beverages increases the risk of poisoning.
- Durian is a highly energy-rich fruit, providing 129-181 calories per 100g. Therefore, an average durian weighing between 1-1.5kg can deliver up to 1000 calories. Health experts recommend that obese individuals limit their consumption of durian to avoid uncontrolled weight gain.
- Individuals with a hot constitution, sore throat, cough, cold symptoms, or sensitive trachea may find that eating durian worsens their condition, making it detrimental to their health. Thus, these individuals should avoid consuming durian.
- People with kidney disease and heart conditions should eat durian sparingly, as it contains high levels of potassium, which can exacerbate their conditions.
- Patients with skin diseases and laryngitis should refrain from eating durian, as it may worsen their symptoms.
- Did you know that consuming durian along with alcoholic beverages increases the risk of poisoning for the body? There have been reports of a woman in Thailand who died after eating durian and drinking high-alcohol content beverages.
