Introduction:
Durian fruit is sometimes colloquially called the king of fruits. It is known as an intense-smelling tropical fruit due to its overwhelmingly sweet taste yet possessing a rather strong pungent smell and fruity flavor. Durian fruit is commonly obtained from the tropical plant which is scientifically known as Durio zibenthinus. It is a tropical custard-like fleshy fruit with a strong pungent smell. It is large-sized with spiky layers and with a rather hard outer fruit shell. According to nutrition experts around the globe, durian is a unique and highly nutritious fruit food. It comprises several vitamins and minerals, plenty of fiber, and antioxidants as well. Though Durian is high in carbohydrates and fats, it has many health benefits.
What Is the Nutritional Content of Durian Fruit?
Approximately a single cup of freshly chopped or frozen durian is equal to 245 grams (8.064 ounces) which would yield around 357 kilocalories. It is full of macronutrients, protein, carbohydrates, and healthy fats. Durian also comprises multivitamins or minerals like potassium, phosphorus, magnesium, vitamin C, and folate. The following nutritional information is enlisted by the USDA (United States Department of Agriculture) for 245 grams (8.064 ounces) or for around one cup of freshly chopped or frozen durian :
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Fiber: 0.32 ounces.
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Protein: 0.12 ounces.
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Potassium: 0.06 ounces.
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Phosphorus: 0.003 ounces.
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Magnesium: 0.002 ounces.
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Vitamin C: 0.001 ounces.
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Folate: 0.00003 ounces.
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Fat: 0.45 ounces.
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Sodium: 0.017 ounces.
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Carbohydrates: 2.32 ounces.
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Total Calories: 357 kilocalories.
It is clear that the large dose of potassium and magnesium per serving one can gain through durian consumption helps in regularizing blood pressure and stabilizing or promoting bone health or bone metabolism. Additionally, it is a source of iron and a large amount of B vitamins, including 45 percent of the daily vitamin B6 requirement.
Compared to other tropical fruits that are also considered nutrient rich like watermelon, papaya, and pineapple, the glycemic index of durian is low due to only naturally occurring sugars derived from carbohydrates present in it. However, compared to other fresh fruits, durian is relatively high in fat, possessing around 13 grams (0.45 ounces) per single cup serving. However, it is not unhealthy and full of heart-healthy unsaturated fat which can improve the body's ability to further absorb fat-soluble vitamins, like vitamins A, D, E, and K.
What Are the Systemic Health Benefits of Durian Fruits?
The systemic health benefits of durian are:
A. Neuroprotective: Durian is regarded as an energy-dense food. According to recent nutrition research, it has been found that there is an abundance of B vitamins including thiamine. Thiamine is possibly associated with a reduced risk of developing Alzheimer's disease and plays a vital role in nerve degeneration. Hence the fruit may have neuroprotective properties.
B. Probiotic Properties and Digestive Properties: Durian is rich in natural sugars like carbohydrates. This will eventually ferment after being exposed to the gut bacteria during the process of digestion. The fruit may hence have probiotic properties of the gut by feeding them beneficial lactic acid. This would aid in promoting digestive functions and also promote colon health. This is rich in fruit fiber that can add bulk to the stool, promote regularity in stools, and prevent constipation.
C. Boost in Immunity: Vitamin C deficiency is linked to the risk of joint pain. Also, adequate intake of vitamin C is directly linked to a reduced risk of developing cancer. Durian is rich in vitamin C content. Thus, it can not only boost immunity but also have promising potential for preventing cancers.
D. Folate in Pregnancy: Folate and folic acid are essential for neural development. It is very much helpful in the neural development of the fetus. That is why, one can consume durian fruit according to the advice of the healthcare provider. Durian can be served in pregnancy as a crucial source of folate for the developing child.
E. Cardioprotective: Durian is cardioprotective with high potassium content that lowers or regularizes blood pressure. It is also enriched in high fiber content along with monounsaturated fatty acids. These heart-healthy fats can reduce the risk of developing cardiovascular disease.
What Are the Adverse Effects of Durian Fruits?
Although it is incredibly uncommon or rare, cases of durian allergy have been documented and linked in medical literature with reports of contact dermatitis. If anyone suspects a food allergy to durian soon after consuming it, contact the physician or allergy specialist for an immediate evaluation.
Also, it is rich in potassium which is beneficial only for the majority of a healthy population. People with kidney diseases or end-stage renal disease should completely refrain from consuming durian fruit. Its high potassium content would prove dangerous for individuals with end-stage renal disease. Hence it is contraindicated in patients suffering from kidney disease.
How to Store Durian Fruits?
Durian fruit grows usually in warm, humid climates. Though it would be difficult to come across the fruit in winter or spring, some Asian markets do sell the fruit throughout the year. While selecting a durian fruit, always look for an ideal bright color without any blemishes on the spikes of the fruit. The stem of the fruit should be quite moist and light-colored. One needs to cover the stems after purchasing it to avoid moisture loss. Then one can use rubber bands to keep the shell from cracking. Ideally, they are stored in a cool, dark, and humid place. This can help prolong the storage life of fresh durian.
Once the fruit is cut, the pieces should always be stored in the refrigerator. After a few days, it might show signs of spoilage even in the refrigerator. Hence it would be wiser to discard the fruit after a few days of storage, once it shows signs of any spoilage.
Durian fruit can also be easily canned or dried which would be available commercially. However, one needs to check the ingredient label for added sugars or sodium content as it may hamper the nutritional benefits present in the fresh fruit. The fruit is best consumed in either cooked or raw form. With a distinctive taste that durian adds to any dish, it is most often used in Asian cuisines. Also, it is an essential component used by culinary experts to flavor ice cream, cakes, and other baked foods. Durian-flavored food products are extremely popular all over Asia. This fruit is commonly used in preparing dips, chips, candies, pastes, and jams.
Conclusion
Durian fruit is quite popular in Southeast Asia. It is an important part of Asian cuisine with its popularity now spreading across the globe. It is also popular for its purported health benefits. Though it may be higher in fat and calories than most other fruits, durian still comprises only heart-healthy fats alongside a range of vitamins and minerals, making it a nutritional choice of fruit to opt for.
