Why is durian good for you?

According to Health.comone cup of raw durian contains 357 calories, 13 grams of fat, 65.9 grams of carbohydrates, and 3.57 grams of protein. This serving also provides 9.23 grams of fiber, meeting nearly 33% of the recommended daily intake.

Durian is also rich in vitamins and minerals, offering 53% of the daily value (DV) for vitamin C, 56% for copper, 45% for vitamin B6, and 23% for potassium, making it a nutrient powerhouse that supports overall health.

With this nutritional composition, durian offers the following health benefits:

Boosting digestive health

Durian’s high fiber content promotes digestive health by encouraging regular bowel movements and supporting the growth of beneficial gut bacteria. These bacteria produce short-chain fatty acids (SCFAs), which help lower intestinal inflammation, strengthen the gut lining, and may protect against conditions such as colon cancer.

Promoting heart health

Durian contains monounsaturated fats that are beneficial for heart health, as these fats help manage cholesterol levels and lower the risk of cardiovascular disease. Its rich magnesium and potassium content also supports healthy blood pressure, which is key to preventing hypertension.

Moreover, durian is a good source of folate, which helps regulate homocysteine levels. Elevated homocysteine levels are associated with an increased risk of heart disease.

Aiding weight management

Despite its calorie-dense nature, durian can support weight management due to its high fiber content. Fiber contributes to prolonged feelings of fullness, which can reduce overall food consumption. Research suggests that fiber-rich diets are more effective for weight loss, as fiber intake correlates with lower body weight, independent of calorie intake.

Providing antioxidants for disease prevention

Durian is packed with antioxidants, especially vitamin C, which plays a vital role in immune function and cellular protection. Diets high in vitamin C are linked to a reduced risk of chronic conditions, including heart disease and certain cancers. According to Healthlineone test-tube study showed that durian extract inhibited the spread of a strain of breast cancer cells.

Additionally, durian contains powerful flavonoids and carotenoids, which protect cells from oxidative stress, further lowering the risk of heart disease and cognitive decline.

Supporting brain health

Studies indicate that higher vitamin C levels can enhance brain function, particularly in areas like memory, attention, and decision-making. Since a single serving of durian provides over half of the recommended daily intake of vitamin C, incorporating this fruit into your diet could benefit cognitive health, especially as you age.