The durian has the fearsome reputation of being smelly and spikey. While some adore its pungent smell and taste, others utterly loathe it. However, no matter what you may feel about this “King of Fruits”, it has been scientifically proven to have some health benefits attached to its consumption.

  1. High Nutritional Value

The durian is one of the most nutritious fruit out there.

One cup (243 grams) of pulp provides:

  • Calories: 357
  • Fat: 13 grams
  • Carbs: 66 grams
  • Fiber: 9 grams
  • Protein: 4 grams
  • Vitamin C: 80% of the Daily Value (DV)
  • Thiamine: 61% of the DV
  • Manganese: 39% of the DV
  • Vitamin B6: 38% of the DV
  • Potassium: 30% of the DV
  • Riboflavin: 29% of the DV
  • Copper: 25% of the DV
  • Folate: 22% of the DV
  • Magnesium: 18% of the DV
  • Niacin: 13% of the DV

This nutrient profile makes durian one of the most nutritious fruits worldwide.

It’s also rich in healthy plant compounds, including anthocyanins, carotenoids, polyphenols, and flavonoids. Many of these function as antioxidants.

2. Reduces the risk of some diseases

Studies suggest that durian fruit offers the following health benefits:

  • Reduces cancer risk. Its antioxidants may neutralize cancer-promoting free radicals. In one test-tube study, durian extract prevented a strain of breast cancer cells from spreading.
  • Prevents heart disease. Several compounds in durian may help reduce cholesterol levels and your risk of atherosclerosis, or the hardening of your arteries.
  • Fights infection. The rind contains compounds that have antibacterial and anti-yeast properties.
  • Lowers blood sugar. Durian has a lower glycemic index (GI) than many other tropical fruits, meaning it may spike levels less.

Despite its manifold benefits, it is best to avoid consuming this fleshy fruit with alcohol as scientists believe that sulphur-like compounds in durian may prevent certain enzymes from breaking down alcohol, causing increased alcohol levels in your blood which could, in turn, lead to symptoms like nausea, vomiting, and heart palpitations.

Durian fruit is incredibly high in healthy nutrients, including B vitamins, vitamin C, minerals, plant compounds, good fats and fibre.

However, the smell and taste may not be for everyone.

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