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6 Surprising Health Benefits Of Durians

Durian, known as the "king of fruits," originates from Southeast Asia. It grows in tropical countries such as Thailand, Malaysia, Indonesia and the Philippines.

The fruit is distinctive for its large size, spiky outer shell and very unique smell or some might call it 'odor'.

For many of us in Singapore, durian cakes and durian-based snacks are popular due to their rich creamy taste.

But not many are aware that the durian does provide us with several health benefits.

Nutritional Facts Of A Durian (100g)

Calories: 147kcal

Carbs: 27.1g

Protein: 1.5g

Fiber: 9g

Vitamin C: 19.7mg

Thiamin: 0.4mg

Riboflavin: 0.2mg

Copper: 0.2mg

Folate: 36ug

Magnesium: 30mg

Niacin: 1.1mg

Manganese: 0.3mg

Vitamin B6: 0.3mg

Potassium: 436mg

Health Benefits Of Durian

1. May Help Regulate Blood Pressure

Durian is known for its high potassium content which can be beneficial for managing blood pressure.

Potassium plays a crucial role in dilating blood vessels and maintaining the balance of fluids and salts within cells.

This can help ease blood vessel strain and lower the chances of cardiovascular conditions.

2. May Boost Immunity

Strengthening the immune and metabolic systems is important for overall health and durian offers benefits in this area.

Consuming durian can enhance the body's natural defenses against harmful microbes like bacteria and viruses, thanks to its high vitamin C content.

Vitamin C helps your body fight off infections by supporting your immune cells and improving your skin's defense barrier.

It's an antioxidant that protects your cells from damage and helps wounds heal.

Moderate intake of durian can help fortify the immune system, providing a natural boost to the body's ability to fend off illnesses.

3. May Help You Sleep Better

Durian contains tryptophan, an amino acid your body uses to make serotonin, a chemical that helps you relax.

Serotonin then turns into melatonin, the hormone that controls your sleep cycle.

Eating durian might help you feel more relaxed and improve your sleep quality by boosting these natural chemicals in your body.

4. May Strengthens Bones And Joints

Durian contributes to the health of bones and joints by providing essential minerals such as calcium, potassium, and magnesium.

These nutrients help enhance bone density, boost joint flexibility, and strengthen the collagen fibers that support bone structure.

Consuming durian as part of a balanced diet can aid in maintaining optimal bone mineral density.

Durian is rich in potassium, which is important for bone health.

It helps manage how calcium is used in our bones, making sure our bones stay strong without losing too much calcium in our blood.

5, May Help With Digestion

Durian is rich in dietary fiber, which promotes digestive health by enhancing bowel movements and facilitating the efficient passage of stool.

Durian's fiber helps the digestive system by promoting the muscles' movements in the intestines and boosting the release of digestive juices.

This action aids in preventing issues like constipation, bloating, and heartburn, ensuring smoother digestion.

Durian contains thiamin, which can increase appetite and improve overall health in older adults.

This nutrient also aids digestive health, helping to ease issues like excessive gas.


While all types of durian offer health benefits due to its nutrients and bioactive compounds, consuming it in moderation is important because of its high sugar and carbohydrate content.

These components can increase calorie intake, potentially impacting blood sugar levels and weight.

Therefore, enjoying durian as part of a balanced diet is recommended to harness its health advantages without gaining too much weight.


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