10 Unique Health Benefits of Durian - Uses & Nutritional Facts Included

‘Durian and Brazil Nut. An odd pair? Yes, but they have this in common, that you have to be careful they don’t drop on your head.’ Yes, they are that huge!

A large fruit, up to 1 foot long and 6 inches wide, Durian is a very unique and healthy delight. With a hard, spiky exterior and a range of yellow to red flesh tones, this fruit typically weighs one to three kilograms and is well-known for its disease prevention and curative properties.

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Useful Information About Durian

The word ‘Durian’ is thoughtfully derived from the Malay word duri, which means thorn. While some people may feel that Durian has a pleasant fragrance, others may find its aroma overpowering with an unpleasant odour. Durian fruit is native to Brunei, Maladia and Indonesia, and is cultivated only in places with a similar climate.

Read below to know about some of the durian fruit benefits which will persuade you to add this fruit to your diet.

Benefits Of Durian Fruit

1. Treats Anaemia

A delicious, soft and sweet fruit, Durian is a rich source of folate. Since Anaemia tends to bring down the level of hemoglobin in the blood, folate can help increase the number of red blood cells produced in the body. A number of studies have been published to explain how the power of durian can help one overcome this medical condition.

2. Reduces Blood Pressure

According to a 2015 study named ‘Effects of Durian Intake on Blood Pressure and Heart Rate in Healthy Individuals’ published in Taylor and Francis Online, durian boasts potassium. Potassium is essential to maintain the level of sodium in the body. Due to its presence, the blood vessels can relax and medical conditions such as hypertension can be prevented.

3. Keeps The Heart Healthy

Durian fruit consists of a high amount of fibre. Fibre is an extremely important component, which helps to lower the cholesterol levels. This fact suggests that durian can be included as part of a healthy cardiovascular diet. Durian fruit can help keep the heart healthy is backed by a 2018 study is titled ‘A review on the nutritional, medicinal, molecular and genome attributes of Durian (Durio zibethinus L.), the King of fruits in Malaysia’ that was published in the Bioinformation journal of US National Library of Medicine, National Institutes of Health.

4. Prevents Cancer

The existence of free radicals in the body tends to convert the healthy cell DNA into cancerous ones. Antioxidants such as vitamins, nutrients and organic compounds present in Durian fruit act as shields to protect the cells from damage. The presence of antioxidants in durian has been validated by a 2010 study titled ‘Estimation of Antioxidant Phytochemicals in Four Different Varieties of Durian (Durio Zibethinus Murray) Fruit’ that was published in the Middle-East Journal of Scientific Research, IDOSI Publications.

5. Battles Ageing

Durian is not only rich in antioxidants, but also contains a high amount of water content. Water enables your skin to stay hydrated, reduces dryness and nourishes the skin for a clear and smooth appearance. Additionally, antioxidants such as Vitamin C present in durian fruit can help in removing the free radicals from the body.

6. Strengthens Bones

Durian is a great source of potassium and calcium, which are essential elements for the development of healthy bones. Potassium helps to ensure that calcium is deposited in the bones and not released into the blood. These two minerals, therefore, collectively ensure the prevention of osteoporosis and other bone-related problems.

7. Aids Insomnia

Durian comprises of a sleep-inducing compound named tryptophan and hence happens to be an effective remedy for insomnia. Tryptophan is an amino acid that gets transformed into serotonin in the brain. This compound then releases melatonin into the bloodstream enabling you to enjoy a blissful sleep. This fact has been validated by a  2016 study titled ‘Tryptophan for the sleeping disorder and mental symptom of new-type drug dependence’ that was published in the Medicine (Baltimore) Journal of US National Library of Medicine, National Institutes of Health.

8. Improves Digestion

Dietary fiber forms one of the major components of the durian fruit. This fiber is insoluble and helps to reduce the frequency of diarrhea. Moreover, fiber regulates the bowel movement, therein preventing constipation and improving the digestive system.

9. Enhances Immunity

An optimum level of Vitamin C allows your body to work effectively. This mineral is present abundantly in durian fruit and has the ability to strengthen your immune system. Since the production of free radicals can destroy the immune system, this powerful antioxidant enables you to safeguard your health. Devour sufficient amounts of durian fruit and protect your body from diseases caused due to a poor immunity.

10. Encourages Fertility

Durian fruit enables women to enhance their fertility. By increasing the level of estrogen in the body, Durian fruit can help women conceive. A reduction of infertility in men and women can be attributed to the presence of the estrogen hormone in durian fruit. This theory has been backed by a 2016 study titled ‘Potential use of durian fruit (Durio zibenthinus Linn) as an adjunct to treat infertility in polycystic ovarian syndrome’ that was published in the Journal of Integrative Medicine of US National Library of Medicine, National Institutes of Health.

Also Read: Guava Benefits | Benefits Of Orange

Nutritional Value Of Durian

Energy 615 kJ (147 kcal)
Carbohydrates 27.09 g
Dietary fibre 3.8 g
Fat 5.33 g
Protein 1.47 g
Vitamins Quantity%DV
Vitamin A 44 IU
Thiamine (B1) 33%
0.374 mg
Riboflavin (B2) 17%
0.2 mg
Niacin (B3) 7%
1.074 mg
Pantothenic acid (B5) 5%
0.23 mg
Vitamin B6 24%
0.316 mg
Folate (B9) 9%
36 μg
Vitamin C 24%
19.7 mg
Minerals Quantity%DV
Calcium 1%
6 mg
Copper 10%
0.207 mg
Iron 3%
0.43 mg
Magnesium 8%
30 mg
Manganese 15%
0.325 mg
Phosphorus 6%
39 mg
Potassium 9%
436 mg
Sodium 0%
2 mg
Zinc 3%
0.28 mg
Other constituents Quantity
Water 65 g
Source: Wikepedia.org
Also Read: Plum Calories

Risks And Precautions When Consuming Durian

  1. Durians contain an extremely high amount of sugar content. It is advisable that the intake of this fruit be avoided by Diabetes patients.
  2. Since durian is a fatty fruit, it might lead to an increase in cholesterol levels in the body if consumed in excess.
  3. Excessive intake of Durian fruit may generate and increase body heat. This can lead to medical problems such as stomach spasms, nausea, stomachache, and flatulence.
  4. Though Durian fruit helps in improving fertility, it also contains high amounts of sugar. The fruit can be consumed by pregnant ladies only after consulting the doctor.

How To Consume Durian Fruit?

The flesh of Durian fruit can be consumed at various stages of ripeness and can be eaten fresh. Its seeds can also be eaten when cooked. Alternatively, this fruit is also used to make different types of desserts in southeast Asian cuisines.

Durian Ice-cream Dessert

Take about 4 to 6 segments of fresh durian. Simply remove its seeds and scoop out the flesh from the fruit. Blend this flesh into a paste and press it. Chill the durian paste until it is ready for use. Whisk 2 large egg yolks with 1 teaspoon vanilla essence and 3 tablespoons of sugar. Bring the milk and cream to a near boil and then reduce the heat to low. Pour and stir the egg mixture in it to thicken the paste. Once it is thick, you can allow the custard to cool. Chill the custard in the freezer for 30-45 minutes. Stir and devour this exotic delight!

Durian Crepe

Take about 2 cups of fresh durian and remove its seeds. Flake the flesh. Beat 3 eggs with 2 tablespoons of melted butter. Add 1 cup flour and then sieve this batter. Do this activity for 15-30 minutes. As the crepe cools down, put 2 tablespoons of fresh durian flesh and wrap it up in it. Bon Appetit!

Some Fun Facts About Durian Fruit

  1. Durian is referred to as the “King of Fruits” in South-East Asian countries.
  2. Durian trees are usually very tall and their height ranges between 25-50 meters.
  3. The smell of a Durian has varied effects on different people. Their natural olfactory sense will either find it pleasant or absolutely nauseating.
  4. In Southeast Asia, people tend to eat Durian with sticky rice and coconut milk.

    Isn’t it surprising to see so many benefits that this fruit offers? Give your olfactory senses and taste buds a gift of this interesting tropical delight. We bet its flavor will want you to have more than what you can digest! ?

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Striking a perfect balance between work and fun, Archita is a voracious soul, always on a lookout for new opportunities. She couples her innate creativity with coherence to unfurl magic through her words. Adhering to her pursuit of happiness, she believes in living life on her own terms.


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