Durian is an exotic fruit native to countries in Southeast Asia, including the rain forests of Malaysia, Indonesia and Brunei. The durian is an odd fruit, infamous for its peculiar smell and delicious taste. However, not many are aware of the long list of durian health benefits. In this article, we will be taking closer look at durian health benefits, as well as its nutritional content.

Durian Health Benefits

So, what is durian fruit? It is a fruit commonly found in Thailand, Indonesia and Malaysia. It grow to around 30 cm, and is covered in a thick, thorny skin. The most distinctive feature of the durian fruit is its smell. Some find it delightfully sweet, while many others find the durian smell absolutely unbearable. What makes the smell even more striking is the fact that the flesh of the fruit is delicious.

The flesh of the durian fruit is often consumed as is. It can also be used a flavoring ingredient in both sweet and savory dishes. The durian seed can also be eaten.

The durian nutritional value truly makes it the “king of fruit,” as is described in Southeast Asia. The wide variety of durian health benefits can improve your well-being in many different ways. We’ve listed just some of the things durians can help with.

Energy booster

Durian is packed full of easily digestible sugars including fructose and sucrose, which can be quickly converted into energy.

Digestive aid

Durian is packed with valuable fiber. The fiber helps prevent constipation and encourages the body’s release of important digestive enzymes. The fiber also reduces the incidence of loose stools or diarrhea. In the long run, these benefits reduce the risk of developing colorectal cancer.

Antidepressant benefits

The durian fruit is rich in Vitamin B6. This vitamin helps stimulate serotonin production. Serotonin is reponsible for regulating mood and

Heart benefits

The durian fruit is a good source of potassium. Potassium is an essential mineral that helps maintain a healthy blood pressure by regulating the amount of sodium in the body. Additionally, durian offers an anti-inflammatory benefit, which will reduce the risk of heart attacks and other cardiovascular diseases.

Blood sugar regulation

Durian contains other essential minerals, including manganese. Manganese assists the body in maintaining healthy blood sugar levels, reducing the risk of diabetes.


The durian fruit includes vitamin C, which is a natural antioxidant. Vitamin is C can boost your immune system. It can also keep free radicals in check. This benefit slows the effects of the aging process.

Strengthens teeth and bones

The calcium, potassium and B vitamins contained in the durian fruit helps to promote the development of healthy teeth and bones. Additionally, it contains folate, which stimulates red blood cell production and reduces the risk of anemia.

Durian Nutritional Value

Raw or frozen, the durian fruit packs a nutritional punch. The durian contains a higher number of calories and fat grams, however it is comprised of the healthier fats and does not contain saturated fat or trans fat. Similar to the avocado, it is often used by people who are trying to lower their low-density lipoproteins and bad cholesterol. The durian fruit contains a higher number of carbohydrates and should be used cautiously by people who are monitoring their glycemic index.

A one cup serving of durian contains:

  • Calories: 357; Calories from fat: 108
  • Total fat: 13 grams; Saturated fat and trans fat: 0
  • Cholesterol: 0 milligrams
  • Sodium: 5 milligrams
  • Total carbohydrates: 66 grams; Fiber: 9 grams
  • Protein: 4 grams

Among the many durian health benefits already mentioned, we should also include the high vitamin and mineral content. Durians contain vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12 and pantothenic acid. The minerals the durian fruit contains are calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper and manganese. And these are only a few of the many nutrients durian contains.

Durian Usesdurian health benefits

You can eat the flesh of the durian fruit raw. The outside of this exotic fruit consists of a spiky skin. The skin is not edible. The edible parts of the durian are the soft, yellow pods. These are sweet, and their flavor and texture resembles a thick vanilla-almond custard. Picking and eating durian is an art in and of itself.

The durian fruit does have quite a distinctive smell, for which it is infamous. Some describe it as sweaty gym socks. Many find the smell quite repulsive. This is what makes durian such a surprising fruit. While the smell is quite terrible, the durian itself is delicious. The seeds of the durian fruit are not edible unless they are baked.

How you can eat durian

A person can enjoy the durian health benefits in many different preparations. These include:

  • Fresh – The fresh fruit is available mostly in southeast Asia. It is harder to find in other locations, but its popularity is growing.
  • Frozen – The fat content allows the fruit to be frozen and still taste fresh when thawed. It can be eaten as frozen fruit or pulp pieces.
  • Dried Pieces – Dried durian fruit is offers the same nutritional benefits when low heat dehydrated.
  • Freeze Dried Powder – This process uses fresh durian processed to preserve a greater amount of nutrients.
  • Durian ChipsDurian chips are a crunchy version of dried durian.
  • Durian Paste – The fresh fruit is sometimes processed into a frozen paste.

It is easy to enjoy the durian health benefits by adding it to different dishes. One recipe  we liked is a Durian Puree Cheesecake. The recipe includes cream cheese, sweetened condensed milk, fresh durian, eggs, sour cream, vanilla extract, durian or banana extract and a prepared graham cracker crust. To make the cheesecake, beat the cream cheese and slowly add condensed milk. Then, mix in the durian, eggs, sour cream, vanilla extract, and durian or banana extract, if needed. Pour the mixture into the crust and bake it for one hour in a 350 degrees oven until the filling sets. You can serve this cheesecake either warm or chilled.

This is only a brief look at the many ways in which you can improve your wellbeing by eating durian.The nutritional content and health benefits of this fruit can surely make you move beyond its peculiar smell, to discover its rich, sweet  flavor.  How do you take advantage of durian health benefits?

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