7 unexpected health benefits of durians

Dr. Huynh Tan Vu from Ho Chi Minh City University of Medicine and Pharmacy Hospital states that durians are packed with vitamins such as vitamin C, folic acid, thiamine, riboflavin, niacin, B6, and vitamin A, along with essential minerals like potassium, iron, calcium, magnesium, sodium, zinc, and phosphorus. The fruit also provides nutrients including phytochemicals, water, protein, and beneficial fiber.

These vitamins and minerals in durians lead to numerous health benefits, as listed below.

Reducing anemia and promoting a healthy pregnancy

Durians are rich in folate, which is vital for hemoglobin production and particularly important during pregnancy to foster normal tissue development and protect the developing fetus’s brain and spine.

Maintaining healthy bones

Durians are a source of trace minerals, including calcium and potassium, with the potassium fulfilling about 9% of the daily requirement. These minerals are essential for maintaining bone health.

Easing depression and improving sleep quality

Durians contain tryptophan, a natural compound that promotes sleep. Tryptophan is essential for boosting serotonin and melatonin levels, which help reduce stress, insomnia, anxiety, appetite, and depression, and regulate sleep, potentially aiding in epilepsy treatment.

Durians for sale. Illustration photo by Unsplash

Preventing cancers

Durians offer a wealth of antioxidants that minimize oxidative stress and enhance the immune system, including vitamins C, B complex, and E, as well as cancer-fighting phytochemicals.

Aiding digestion

Durians are high in fiber, crucial for normal digestive function. The fiber, predominantly insoluble, also helps mitigate diarrhea in those with watery stools.

Preventing aging

The antioxidants in durians, derived from vitamins and organic compounds, help lower free radical levels in the body, thus reducing premature aging risks and delaying aging symptoms like wrinkles, age spots, macular degeneration, and more.

Enhancing and encouraging fertility

Durians contain significant levels of estrogen, which supports conception, enhances libido and endurance, lowers infertility risks, and improves sperm motility.

However, like any food, eating too many durians can have negative consequences. Dr. Vu warns that durians are known for their “heatiness,” a term from Traditional Chinese Medicine that refers to the body accumulating too much heat. This state can manifest as symptoms like elevated body temperature, a feverish feeling, dry mouth, or a sore throat.

Excessive fiber intake from durians can also lead to diarrhea, stomach pain, and bloating. While free from cholesterol and harmful fats, durians are calorie-dense, and frequent consumption may result in rapid weight gain.

For health and weight management, Dr. Vu advises moderate consumption of durians—no more than two carpels per day and only once or twice a week.

Due to their high sugar content and “heatiness,” durians are not recommended for individuals with diabetes, obesity, or high blood pressure. Pregnant women should avoid durians to prevent bloating and indigestion, and the elderly should limit intake to avoid intestinal blockage and constipation.