More and more people are becoming health-conscious and aware of what they are putting inside of their bodies thanks to the internet and social media. One fruit that has been regarded as one of the best superfoods to eat despite its infamously pungent odor is none other than the “King of Fruits” itself, the humble durian. Opening one of these pods exposes the individual to the sweet, custard-like fruit hidden inside that many consider to be a delicacy.
To better understand why this fruit is a superfood that you can include in your regular healthy eating habits, it is important to understand its nutritional value and the health benefits that come from eating it. After all, having more knowledge of durians goes a long way when you are planning to have a healthier lifestyle.
Jam-packed with nutrients and minerals
Durians are considered to be one of the most nutritious fruits that you could ever consume. Some of the nutrients and vitamins that the “king of fruits” provides are as follows:
Vitamin C
According to Wikipedia, Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is naturally found in citrus fruits and vegetables. This vitamin is responsible for maintaining healthy cells, skin, blood vessels, and skeletal structure. Durians are known to have at least 80% of the daily value needed in 1 cup of durian pulp.
Thiamin
Thiamin can also be called thiamine or Vitamin B1, and it is responsible for the growth and function of different types of cells in the body. This is a water-soluble vitamin that can be naturally found in fish, whole grains, meats, and many others, durians included. When the body lacks Thiamin, it can lead to two very dangerous ailments: congestive heart failure and a deficit in cognitive functions.
Folate
Folate, otherwise known as folic acid or folacin, is the natural form of Vitamin B9 and helps convert the food we consume into fuel that our bodies need to produce energy. It is also an important vitamin that allows our bodies to use fat and protein, as well as break down homocysteine, an amino acid that signals vitamin deficiencies when levels of it are too high.
It is known that pregnant mothers need more folate to lower the risk of neural tube birth defects, and luckily, durians have this nutrient at 13% of the daily value in one cup.
Potassium
Potassium is one of the most important minerals our bodies need because it is what keeps the fluids in our cells at a maintained level. This also allows for the muscles to contract properly and is practically used by all tissues of the body. This can be found mostly in the majority of fruits, leafy vegetables, beans, nuts, and a wide variety of other food sources, durians included.
Having too little potassium in the body caused by nausea, diarrhea, medications, and the like can cause muscle paralysis, constipation, fatigue, and cramps. On the other hand, having too much will lead to what’s known as hyperkalemia, which can cause debilitating muscle weakness, paralysis, and even life-threatening cardiac arrhythmias.
Manganese
According to the Nutrition Source of Harvard’s School of Public Health, manganese assists enzymes that break down carbohydrates, proteins, and cholesterol, helps enzymes to build bones, and assists in blood clotting.
This mineral can be found in the majority of nuts, grains, leafy vegetables, and, of course, durians. It cannot be replicated by man and must be absorbed through food.
Riboflavin
Riboflavin, otherwise known as Vitamin B2, is another vitamin that aids the body in converting food into fuel that the body needs to produce energy, much like Folate or Vitamin B9. While it shares functionality with the other B Vitamins, it usually aids in the development of blood cells, lining of the digestive tract, skin, and brain functionality. It has also seen its use to prevent and reduce the severity of migraines, as well as decreasing the high levels of homocysteine in the blood.
Niacin
Niacin is yet another B vitamin that converts food into fuel, but this time, it also acts like an antioxidant and creates and repairs DNA. Niacin has been prescribed to aid people dealing with high cholesterol by increasing high-density lipoprotein or HDL cholesterol and removing low-density lipoprotein or LDL cholesterol through the bloodstream. You can get Niacin from milk, meat, yeast, certain grains, and, of course, durians.
While mostly safe, individuals who take an excess amount are still considered safe but may experience side effects known as a niacin flush followed by rapid heart beating, nausea, diarrhea, etc. The serious side effects will most likely happen if you take anywhere between 2,000 mg and above of niacin in a single day, and may worsen allergies.
Calcium
While calcium is the mineral that is mostly known for the development and upkeep of healthy bones and teeth, it does a lot more than that. It has also been known to aid our muscles to contract properly, allow the body to fix wounds by blood clotting, and aid in regulating our heartbeats. The body gets the calcium it needs by either absorbing the calcium it gets from eating specific foods or by drawing on its own resources and taking it from bones. To prevent this, it is better to take it regularly, not just from dairy products, but also from leafy vegetables, beans, nuts, starchy vegetables, and some fruits like durians.
Closing Thoughts
Durians are superfoods for a very good reason, and a peek into the nutritional value tells you that some important vitamins and minerals can be found within the “King of Fruits.” As long as you can get past its subjectively foul smell, you can consume the delicious fruit within and reap the benefits. One thing is for certain, at least, and that is durians will continue to provide people with tons of nutritious value, and fans that enjoy this marvelous fruit will continue to sing its praises. Crack one open today and enjoy a more healthy eating lifestyle.