Durian is a tropical fruit that has big pods that you can eat, which are called durian pulp. Unfortunately, the smell of durian has given it a bit of a bad name. Because it smells so bad, some countries have banned it. On the other hand, it is smooth and tastes sweet. Durian is full of vitamins, minerals, dietary fibres, and nutrients. Because of this, it is good for your health in many ways when you eat it. It helps lower the risk of cancer and heart disease, improves skin and hair, strengthens the immune system, and keeps blood sugar levels in check. Durian is considered a superfood because it has a lot of different kinds of nutrients in it.
Most of it is in Southeast Asia, in places like Thailand, Malaysia, the Philippines, and Indonesia. Durian is a big fruit with sharp spikes all over the inside. It may not be pretty, but it has a lot of good things about it. Durian looks a bit like jackfruit, but it has more fibre and less sugar than jackfruit.
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What is durian fruit?
Durian is a huge tropical fruit with a tough, spiked skin. It smells bad, has flesh that tastes like custard, and has big seeds. The Durio zibethinus is the most common type, but there are many more.
This fruit's flesh comes in many different colours. It can be yellow, white, red, green, or any other colour. Some of the best places to find a durian tree are in tropical places like Malaysia, Indonesia, and Thailand.
This fruit can grow as long as 1 foot (30 cm) and as wide as 6 inches (15 cm). A single durian fruit has about 2 cups (486 grams) of pulp that can be eaten.
Health benefits of Durian fruit:
1. Lessens the chance of cancer
Free radicals are found in many foods and products that people use every day. Free radicals are highly reactive molecules that can hurt cells and DNA. They can even change the DNA, which can lead to many kinds of cancer. There are a lot of antioxidants, like polyphenols, in durian. These antioxidants help the body get rid of free radicals. So, the chance of getting cancer goes down.
Also, there are a lot of flavonoids and phenolics in durian. These chemicals have been shown to fight cancer. So, they stop cancer cells from growing and spreading in the body. A study shows that durian extracts might be able to kill breast cancer cells. They work by stopping the cell cycle in cancer cells, which kills the cells.
2. Lessens the chance of heart disease
Heart diseases are mostly caused by bad habits like eating a lot of unhealthy fats and sugar and not getting enough exercise. Bad fats and LDL cholesterol can build up on the walls of arteries. Because of this, people get high cholesterol, high blood pressure, and atherosclerosis.
Durian has a lot of potassium, which is good for your heart and blood flow. So, it stops or lowers high blood pressure in people who already have it. Also, many studies have shown that durian may be able to help lower cholesterol. So, eating durian often also lowers the amount of bad fats and cholesterol in the blood. So, it makes people less likely to get heart diseases. Also, it can reduce the risk of liver diseases that are caused by too much fat in the liver.
3. Regulates Blood Sugar
The glycemic index of durian is low. So, the blood glucose level doesn't rise quickly after eating durian. So, this is good for people with diabetes because it helps them control their blood sugar levels.
Also, the durian has a lot of fibre, which slows down the digestion of carbohydrates. The fibres build up in the intestine and stop sugar and carbs from being absorbed. So, it keeps the blood sugar from going up too quickly.
A study shows that when people eat durian, their insulin levels go up. The pancreas makes insulin, which is a hormone. It helps keep blood sugar levels steady. If insulin levels go down, glucose levels will stay high. But in the long run, this could cause a number of problems. Because of this, eating durian can help the body use glucose more efficiently.
4. Improves Digestion
Both soluble and insoluble fibres are found in large amounts in durian. Because of this, digestion is better and gut health is better.
When you eat fibre, you feel satisfied and full. So, this can stop you from eating too much and give you more time between meals. Dietary fibres also help keep your gut healthy. Fiber-rich foods can help prevent stomach problems like constipation, gas, bloating, and flatulence because of these qualities.
5. Improves Mood
Neurotransmitters and hormones in the brain work together to set our mood. Some foods, like durian, raise the amount of neurotransmitters that make you feel better.
The amino acid tryptophan is found in durian. Tryptophan is interesting because it can also help make the neurotransmitter serotonin. Serotonin helps you feel happy, calm, and relaxed.
6. Boosts the immune system
Vitamin C is found in about 24% of the 100g of durian that you should eat every day. This is a great way to help your body fight off sickness. White blood cells are one of the most important immune cells in our bodies (WBC). They keep our bodies safe by killing pathogens that come from outside. Studies show that vitamin C seems to help WBCs work better. So, taking Vitamin C every day helps keep the immune system strong.
7. Makes skin health better
Due to the vitamin C in durian, the health of your skin gets better and pigmentation gets less. In addition, it helps the body make more collagen. Collagen is a protein that is found in the skin, hair, and nails. A lot of other antioxidants, like polyphenols, are also found in durians. These also help the skin. They lower the amount of free radicals in the body, which are harmful. So, it stops damage to cells and oxidative stress, which makes wrinkles and skin damage less likely.
The skin benefits from antioxidants. So, they help lighten scars or discoloration on the skin. They do this by getting rid of toxins in the body and getting rid of skin problems. A study talks about how powerful antioxidants in durian are used in the drug industry.
8. Improves Hair
Zinc, iron, and vitamin B complex are all minerals that help hair stay healthy. It makes hair grow faster. Studies have shown that the vitamin C in durian helps boost the production of collagen. So, it makes new hair follicles and makes hair grow faster and thicker.
How to eat durian fruit?
Even though durian tastes sweet and good, it is hard to eat. The tough, spiky flesh of a durian is hard to get out.
Here's how to get the flesh off and eat the fruit inside:
- First, it's best to wear gloves because the smell can linger on the skin.
- Cut the fruit's stem off with a sharp knife.
- Then, cut the fruit along the seams into 6-7 sections.
- Open the shell and take the fruits out of it.
- Open each compartment and take out the fruit you can eat.
- Move the food to a plate.
- Take out the seed before you eat the fruit.
You can eat durian fruit in different ways.
- As a snack or a side dish, eat them raw.
- Use in desserts such as ice cream.
- Mix into a fruit salad or eat as durian chips
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