Durian Benefits: 8 Remarkable Ways Durians Boost Your Health

Durians are a creamy and sweet treat we look forward to eating every year. From the famous Musang King to the equally delicious D24, we are truly spoiled for choice in Malaysia.

But did you know this fruit is also great for your health?

We’ve highlighted the health benefits of durians discovered in recent years. You’ll be delighted to learn that the king of fruits has properties which may reduce cancer risk, boost energy levels, improve sleep quality, and more!

And for those craving durian flavours with a twist, we’ve included two easy recipes to try at home.

Read on and discover 8 remarkable ways durians boost your health!

8 Remarkable Ways Durians Boost Your Health

Boosts Immunity

We’ve all experienced the annoying cold here and there. You might be surprised to discover that durian can boost your immunity and relieve that cold! This is because the much-beloved fruit is rich in vitamin C.

Vitamin C is an antioxidant that controls infections and protects against harmful free radicals. Therefore, a sufficient vitamin C intake may help reduce the duration and severity of illnesses by supporting the body’s defence against infections.

Fun fact! Durians have been used in traditional medicine. A study in 2018 on the king of fruits stated that traditional practitioners in Malaysia believe that durian leaves and root decoctions have an antipyretic effect (can reduce body temperatures!).

These decoctions are used to treat various conditions, such as fevers, malaria, phlegm, skin diseases, jaundice and swelling. However, these facts have yet to be verified by clinical investigations.

Improves Digestion

Durian has been found to have probiotic effects. More specifically, the fermented version of durian. A study in 2019 found that durian flesh is rich in sugar, which could be the best condition for bacteria fermentation.

The savoury version of fermented durian, known as tempoyak, is often used as an ingredient in Malaysian dishes. It contains bacterial strains which produce exopolysaccharides (EPS). EPS has prebiotic potential to improve gut health and lower cholesterol.

Besides, the study found that durian is rich in dietary fibre. Dietary fibre is known to ease bowel movement and reduce the chances of constipation.

Overall, these factors lead to better digestive health! But as overeating durian may cause discomfort, remember to eat this fruit in moderation.

Regulates Blood Sugar Levels

Durian may regulate blood sugar levels. A study on the antidiabetic activity of durian and rambutan fruit peels found that durian skin contains high polyphenol and flavonoid content, allowing it to act as an antioxidant and antiproliferative that can decrease blood sugar levels.

According to research in 2019, the fibre content in durian also plays a role in improving blood sugar control. Fibre slows the conversion of carbohydrates into glucose. In other words, it slows down the absorption of sugar! This can help prevent spikes in blood sugar levels.

This was supported by a study in 2008 which showed that durian has one of the lower Glycemic Index (GI) among Malaysian local fruits. GI indicates how fast a food can increase your blood sugar level.

However, durian is still high in calories. Consume this fruit in moderation, especially if you need to manage your blood sugar levels. Remember to consult your health professionals and avoid self-medicating.

Reduces Risk of Cancer

An interesting discovery is that durian can reduce the risk of cancer. This fruit was found to contain antioxidants such as phytonutrients and flavonoids, which have been associated with potential cancer-fighting properties.

Antioxidants help neutralise free radicals in the body, reducing the reactive oxygen level, and the risk of certain cancers. A study on anti-proliferative activity of durian showed that the durian fruit extracts inhibited cell growth in a breast cancer cell line by 40%.

However, these studies are still in the early stages, and more direct research is needed.

Reduces Risk of Heart Diseases

A common durian myth is that durians are high in cholesterol. This is untrue as durians are made up of high levels of monounsaturated fats and dietary fibre, which may contribute to heart health.

Monounsaturated fats can help lower bad cholesterol levels, while fibre supports overall cardiovascular function by regulating blood pressure and cholesterol levels.

Durians have a high content of potassium. This is an important mineral in regulating blood pressure. A healthy blood pressure keeps your heart and blood vessels healthy and reduces your risk of cardiovascular diseases.

If you are currently facing cardiovascular issues, remember to seek opinions from health professionals and avoid self-medicating.

Boosts Energy Levels

If you’re feeling tired, a dose of durian might be just what you need. A small durian is equal to around 50% of an adult’s daily calorie requirement.

A study in 2015 showed that durian’s high content of macronutrients and bioactive compounds could contribute to energy consumption. For example, this calorie-dense fruit provides the macronutrient: carbohydrates for energy.

Durian also contains B vitamins, which play a role in energy-yielding metabolism. Simply put, B vitamins are among the vitamins essential to extracting energy from food and converting it to physical energy.

However, it’s also essential to take note of the high-calorie content of the fruit. It’s important to consume this fruit in moderation, where the recommended number would be a maximum of two seeds per day.

Improves Skin Health (Anti-Aging Properties)

For all you skincare and anti-ageing enthusiasts, durian could be the next step in your routine. Durian contains vitamin C, which is essential for collagen synthesis, promoting skin elasticity and resilience.

Antioxidants in durian may also protect the skin from damage caused by free radicals. In fact, Thai researchers from the University of Phayao and Phuket Rajabhat University were eager to take advantage of this property and investigate the cosmetic potential of durian extracts.

Improves Sleep Quality

Sleepless nights are no more with a scoop of durian. Durian contains the amino acid tryptophan, which is converted to serotonin. Serotonin creates feelings of relaxation, a crucial part of falling asleep.

The neurotransmitters serotonin and dopamine also work together to regulate the quality of your sleep. The levels of serotonin and dopamine will determine how awake or sleepy you feel.

Besides, serotonin is converted to melatonin. Melatonin is a hormone which plays an essential role in the sleep-wake cycle. We have higher levels of melatonin in our blood at night, allowing us to have a good night’s rest.

Therefore, eating durian could help improve your sleep quality! However, the specific impact of durian on sleep may vary among individuals.

Yummy and Nutritious Durian Recipes

Try these nutritious durian recipes for a flavourful new twist on this incredible fruit!

Durian Smoothie

Ingredients:
6 durian pulps (flesh)
2 ½ cups of ice
3 tbsp of condensed milk
1 cup of whole milk

Instructions:
Combine all the ingredients in a blender. Pulse until all the ingredients are thoroughly mixed.
Pour into a cup and serve!

“4-Ingredient Durian Smoothie (Sinh To Sau Rieng)” by Cooking Therapy.

Need ingredients? Top Fruits offers an excellent selection of fresh durian, frozen durian, and durian paste. Order our durian products today!

Durian Crepe

Ingredients:
1 egg
1 tbsp castor sugar
40 ml fresh milk
150 ml water
1 tsp cooking oil
1 tsp vanilla essence
Food colouring
4 tbsp wheat flour
2 tbsp custard flour
1 tbsp corn flour

Filling:
200 ml fresh milk
1 tbsp sugar
1 tbsp custard flour
100 gm durian
100 ml non-dairy whipping cream

Instructions for crepe batter:
In a bowl, add 1 egg, 1 tbsp of castor sugar, 40 ml of fresh milk, 150 ml of water, 1 tsp of cooking oil, 1 tsp of vanilla essence and food colouring. Whisk the ingredients together.
Sift 4 tbsp of wheat flour, 2 tbsp of custard flour and 1 tbsp of corn flour into the mixture. Whisk the mixture together.
Sieve mixture into another bowl to remove any lumps (Your crepe batter is now ready!).
Ladle crepe batter into a pan on low heat. Fry on one side until cooked and remove from the pan.
Repeat until the batter is finished.

Instructions for crepe filling:
In a small pot, add 200 ml of fresh milk, 1 tbsp of sugar and 1 tbsp of custard flour. Mix the mixture.
Place the pot on low heat.
Add in 100 gm of durian. Mix the mixture. Chill durian custard mixture for 30 mins.
In a separate bowl, add 100 ml of non-dairy whipping cream. Whisk until stiff peaks, transfer cream to a piping bag and chill for 30 mins.

Combine the batter and filling:
Lay out the crepe on a flat surface.
Pipe on a layer of cream, add on a layer of durian custard, and pipe on another layer of cream.
Fold the crepe over into a square pillow.
Chill until ready to serve!

“Resepi Durian Crepe Mudah” by Buat Orang Lapo, “Durian Crepe” by Kuali.

No time to cook? Top Fruit offers a delicious selection of durian desserts, including Durian Cheesecake, Durian Swiss Roll, and seasonal Durian Mooncake. Try our durian products today!

Conclusion

We hope you enjoyed learning about the remarkable health benefits of the king of fruits. Without a doubt, durian is a delectable fruit which contains a rich variety of minerals and vitamins. It’s a tasty and nutritious way to treat yourself!

Craving durian? Top Fruits offers a wide range of durian products. Our bestsellers include fresh Musang King, Musang King Cotton Light Cheesecake, Durian Gelato and Durian Swiss Roll. Satisfy your taste buds today with Top Fruits!

Top Fruits is one of the leading durian suppliers, durian plantation, and consultation companies in Malaysia. They received The Star Export Excellence Awards in 2022 for meeting high standards of quality and authenticity in durian production.

This halal-certified organisation has supplied durians across Malaysia, to Asian countries such as Hong Kong and China, and was the first Malaysian company to penetrate the African market.

Frequently Asked Questions

Is durian good for your health?

Durian can be part of a healthy diet due to its nutrient content. This fruit is rich in minerals such as phosphorus, sulphur, potassium and magnesium, and the vitamins A, B, B9, and C. However, it is high in calories and should be consumed in moderation as part of a balanced diet

Why is durian a superfood?

Durian is considered a superfood because of its rich nutrient content. It’s high in vitamin and mineral content. It contains beneficial compounds such as antioxidants, which may have various health benefits, including potential anti-inflammatory and antioxidant properties.

Is durian bad for the kidney?

Durian is generally safe for healthy individuals when consumed in moderation. However, as durian is relatively high in potassium, patients with kidney issues or those on a restricted potassium diet may need to be cautious. Excessive potassium intake may lead to high potassium or hyperkalemia, which could lead to a heart attack and endanger their life.

Is durian good for the liver?

Durian is not inherently harmful to the liver when eaten in moderation as part of a balanced diet. It contains certain nutrients that can support overall health. Durian may help reduce the risk of liver disorders, which have been caused by the buildup of fat in the liver. However, individuals with existing liver conditions should consult their healthcare provider.

What should I eat after durian?

After consuming durian, following a balanced and varied diet is advisable. It is recommended to drink plenty of water and eat more fruits and vegetables. Water is essential to offset the heatiness of durian, and fruits and veggies will assist with digestion and blood sugar levels.