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Heather Hanks
Written by Heather Hanks

Reviewed by Dr Jessica Gunawan

6 Reasons Why You Should Add Durian Fruit To Your Diet

Published | 4 min read

Have you ever tried the King of Fruits? Durian fruit is tropical, tasty, and very healthy. Here are 6 reasons why you should add it to your diet.

Durian fruit min scaled

Known as the “king of fruits” in Southeast Asia, the durian fruit is tropical, tasty, and super healthy.

It contains more nutrients than other fruits. However, it has a strong smell that some people like and others don’t.

Here are six good reasons why you should give durian fruit a try.

6 Durian Fruit Facts You Need To Know

Whole durian fruit with the stem intake
Durian fruit is high in healthy fats and many important vitamins and minerals.

A small durian typically measures 650 grams (g) or 1.43 pounds and contains 885 calories. That’s a whopping 44.25% of 2,000 kcal; an average person’s daily calorie intake. It also has 34.5 grams of fat, which is half the amount of monounsaturated fat you need every day.

Here’s what it can do for you:

1. Enhances bone strength 

The fruit is low in calcium but has enough potassium to make up 9% of your body’s daily requirement. It also contains magnesium, which can help reduce the risk of osteoporosis. These minerals play an important role in keeping bones healthy.

It does this by regulating the deposit and distribution of calcium in the bones. Subsequently, the action prevents an excessive dissolving or release of calcium into the bloodstream. 

Hence, moderate consumption can be useful in keeping your bones healthy.

2. Relieves anemia  

Anemia involves low levels of hemoglobin in the blood and may see you experiencing symptoms like fatigueinsomnia, and headaches.

In pregnant women, the condition’s onset can increase a fetus’s risk of physical abnormalities or fatality.

Durian pulp contains a high amount of folate, which is necessary for the production of hemoglobin. Folate also aids in the regular growth of body tissues, and neural tubes and protects the fetus’s brain and spine.

3. Supports heart health  

Consuming sugary foods or foods with high-fat content can contribute to the onset of heart disease. Fat and low-density-lipoprotein cholesterol (also called LDL or the “bad” cholesterol, for short) may accumulate in the artery walls and provoke these conditions:

  • Hypercholesterolemia: abnormally high levels of cholesterol in the body 
  • Atherosclerosis: a narrowing of the blood vessels due to plaque build-up 

However, durians have zero cholesterol. The monounsaturated fat content in the fruit can actually help lower LDL cholesterol levels in the body.

The potassium in durians also promotes better blood circulation, lowers blood pressure, and improves heart health. The consumption of the king of fruits may help keep cardiovascular conditions at bay.

4. Boosts digestion 

Durian nutrition includes an abundant source of dietary fiber. The nutrient encourages peristaltic motion and the secretion of digestive and gastric juices. These processes can alleviate: 

  • Cramping 
  • Heartburn 
  • Indigestion 
  • Constipation 
  • Excessive flatulence 
  • Intestinal blockage 

Fiber also helps maintain digestive health by increasing bowel movements, making it easier for stool to pass through the intestinal tract.

5. Reduces the risk of illnesses and accelerated aging 

An image of whole durian fruit sliced open
Durian can help reduce the risk of conditions that are commonly linked to aging, such as wrinkles, hair loss, and arthritis.

Boasting a wide variety of antioxidant properties, durians can be consumed to reduce the number of free radicals in your body. Consequently, it can help prevent certain diseases and delay the symptoms of aging, including: 

It’s also a hydrating fruit and can be eaten to alleviate dry skin and the appearance of fine lines.

6. Durian fruit can help body constitution imbalances 

Traditional Chinese Medicine (TCM) believes that durians are warm-natured. In addition, the flesh of the fruit demonstrates the ability to: 

  • Relieve pain 
  • Disperse Cold 
  • Support blood circulation 
  • Warm the meridians 
  • Strengthen yang (active energy) 
  • Tonify qi (vital life force) 
  • Invigorate the Kidneys and Spleen 
  • Increase urine flow to treat jaundice 

You should limit your consumption of the fruit if you have a yang body constitution or have been diagnosed with a Yin Deficiency or other specific conditions. These include renal failure or poor kidney function. 

Enjoying the king of fruits moderately will help you avoid dizziness, dry mouth, stomach bloating, and other symptoms of a fever. Remember to drink lots of water after enjoying durian.

Who Shouldn’t Consume Durian Fruit?

Overindulging can cause hyperkalemia, which describes a level of potassium in the body that’s higher than normal. If uncontrolled, it can lead to arrhythmia, low blood pressure, and numbness in the limbs.

Love it or hate it, there’s no doubt that durian evokes plenty of debate amongst those who relish it or dislike it. Consume it moderately, two to three durians at a time, and you can enjoy durian nutrition benefits, minus the guilt. 

This is an adaptation of an article, “5 Questions About Durian,” which first appeared on Health123’s website. 

References

  1. Universiti Teknologi MalaysiaExploring the Nutritional Contents and Benefits of Durian (Durio zibethinus)
  2. Yahoo! News. 2012. Durians: 8 myths and facts about the king of fruits
  3. MedicineNet. 2022. Durian Fruit: Potent Smell but Incredibly Nutritious
  4. ScienceDirect. 2021Chemical constituents and pharmacological effects of durian shells in ASEAN countries: A review
  5. Verywellfit. 2021. Durian Nutrition Facts and Health Benefits

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