According to healthline - Durian is a popular fruit from Southeast Asia that has a distinctive aroma and flavour. The benefits of durian for health are also very many, ranging from fighting bacterial infections to maintaining heart health.
The benefits of eating durian that can maintain heart health to fight infection cannot be separated from its high antioxidant content. This fruit also contains many vitamins and minerals that are good for the health of the body.
Nutritional content of durian fruit
Durian is a fruit that contains high nutrients. According to The United States Department of Agriculture, 100 grams of durian fruit contains the following nutrients:
Durian calories: 147 calories
Protein: 1.47 grams
Carbohydrates: 27.09 grams
Fibre: 3.8 grams
Calcium: 6 milligrams
Potassium: 436 milligrams
Vitamin C: 19.7 milligrams
Riboflavin: 0.2 milligrams
Folate: 36 micrograms.
In addition, durian contains vitamin B6, vitamin A, niacin and plant components that are very beneficial for health. The vitamins in durian are high and good for health.
Health benefits of durian fruit
Behind its thorny shape, this fruit has various benefits that are good for health. Here are the benefits of eating durian fruit for body health:
1. Contains beneficial nutrients
Make no mistake, durian fruit has various nutrients that are beneficial for the body. It contains fibre, which can prevent diarrhoea, constipation, and diverticulitis or infection of the pouches in the digestive tract.
Apart from fibre, you can also meet your protein intake from durian fruit, this is because durian is high in protein. This exotic fruit also contains vitamin C, vitamin B-6, potassium, copper, riboflavin, and thiamine.
2. Rich in antioxidants
A study explains that durian contains vitamin E and beta carotene, which can help boost endurance. In addition, durian also contains potassium, which can help lower blood pressure. However, this study should be further reviewed as durian also has a 'hot' effect that can also cause an increase in blood pressure.
3. Lowers blood sugar levels
Despite its sweet taste, durian is one of the tropical fruits with a low glycaemic index. The glycaemic index refers to how quickly a food can raise blood sugar levels in the body.
This means that durian fruit will not be as fast as other tropical fruits in raising blood sugar levels in your body.
4. Fights bacterial infection
The benefits of durian fruit lie in its skin. There are flavonoids, terpenoids, steroids, phenolic compounds and tannins in durian skin. These compounds can fight Propionibacterium acnes bacteria that cause acne and this has been proven by a study conducted in Bali. However, to get the benefits, extraction must first be done in the laboratory.
5. Reduces the risk of cancer
Cancer is one of the diseases that is still a challenge for doctors and researchers. Antioxidant compounds in durian fruit are believed to be useful in warding off cancer-triggering free radicals.
Currently, durian fruit extract is believed to prevent the spread of breast cancer cells. However, more in-depth research is still needed.
Although there are many tantalising benefits of durian fruit, do not make this fruit the main medicine to treat your illness. Always consult a doctor whatever your complaint.
6. Beneficial for bone health
Durian fruit contains beneficial nutrients, such as calcium and potassium. Both contents play a role in helping to maintain the health of the body's bones. Although the calcium content in durian is not very high, the amount of potassium in durian is enough to fulfil 9% of the recommended daily nutrient intake.
7. Improves sleep quality
Do you often have trouble sleeping? With a high content of melatonin (sleep hormone), durian is believed to have the health potential to improve sleep quality.
8. Prevents premature ageing
Who would have thought that the benefits of durian can also maintain healthy skin? The vitamin C and antioxidant content in it plays a role in slowing down the signs of premature aging, such as wrinkles, hair loss, and even tooth loss.
9. Improves mood
Durian contains tryptophan, an important amino acid that regulates happiness and sleep cycles. This potential benefit of durian fruit is believed to improve mood to be calmer.
10. Good source of carbohydrate energy
Consuming two durian fruit flesh is believed to be equivalent to the energy content of a medium-sized banana. The potential benefits of durian fruit can be considered as an alternative food when you need additional energy sources.
11. Maintains heart health
The fibre content in durian fruit can also maintain heart health, as it can lower bad cholesterol (LDL) levels. Lower levels of bad cholesterol (LDL) may be associated with a lower risk of heart and blood vessel disease.
12. Helps in the formation of red blood cells
Another benefit of durian is that it can help the formation of red blood cells. This is because durian fruit is high in iron and copper. Consuming this fruit can also reduce the risk of anaemia or lower haemoglobin levels in the blood.
13. Improves sperm quality
Another benefit of durian is that it can improve sperm quality. A number of studies have also mentioned that durian fruit is apparently able to improve sperm quality and movement in men.
14. Supports the health of pregnant women
One of the benefits of durian for pregnant women is that the fruit is rich in folic acid.
Folic acid is one of the essential nutrients during pregnancy. Folate is needed for foetal development and the central nervous system. Folate deficiency can pose serious health risks to both the pregnant mother and the foetus.
However, that doesn't mean you can eat as much durian as you want. The reason is, when too much, durian also has side effects. It is important for you to consult your doctor about this.
15. Relieve pain
Durian is one of the fruits that are high in vitamin C content. A cup of fresh durian contains almost 48 milligrams of vitamin C. Where the average adult only needs 75 milligrams to 90 milligrams of vitamin C per day.
Vitamin C is an anti-inflammatory nutrient that can treat inflammatory pain. Vitamin C deficiency can cause joint pain and has been linked to cancer.
Side effects of eating durian fruit
Despite its healthy benefits, there are side effects of durian if consumed in excess. There are several side effects that can arise when eating durian, such as allergic reactions, stomach discomfort, vomiting, gassy stomach, and diarrhoea. Eating the seeds of the durian fruit poses a risk of shortness of breath.
Aside from the benefits of durian fruit and its side effects, you also need to know that this exotic fruit should not be consumed together with alcohol. The sulphur compounds in durian can inhibit the performance of certain enzymes in the body that play a role in processing alcohol.
When alcohol levels in the body increase, you may experience vomiting, rapid or irregular heartbeat, and nausea. Therefore, avoid consuming durian along with alcohol.
Women who are pregnant and breastfeeding and diabetics should consult their doctor before consuming durian.
There is still much further and in-depth research to discover the various health benefits of durian. If you have certain medical conditions, you should discuss with your doctor before consuming this exotic fruit. Also, avoid consuming it in excess.
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