The ‘King of Fruits’ Durian and its graces to human health

Carl Xyruz Frias

Deep inside the forests of Southeast Asia, resides the throne of the king of fruits. Striking, tough, and adorned with a crown on its head – the durian proudly displays why it is considered royalty among the fruits.

More than its exoticness and foul smell, the durian dubbed as “the king of fruits” is a highly revered fruit due to its cultural significance in southeast asian countries where it is native and due to its numerous benefits to human health.

Strong EnDURIANce
According to the National Nutritional Council (NNC), just one serving or two segments of the durian fruit can give 19-20% of the body’s daily vitamin C needs.

Vitamin C improves skin health and supports immunity, making our bodies more resilient against diseases.

Furthermore, the fruit is rich in antioxidants like anthocyanins and carotenoids which help in neutralizing free radicals that cause harm to the cells in our body.

This keeps our body healthy and reduces the risk of cancer and heart diseases.Durian is also rich in protein, potassium, and magnesium which promotes bone and muscle health.

This could help prevent cramps or lessen the risk of bone fractures due to improved strength.

Moreover, according to the United States Department of Agriculture (USDA) FoodData Central, durian is rich in dietary fiber, containing 3.8 grams per 100 gram serving.

Consuming fiber can aid in food digestion and weight maintenance.Additionally, durian has a lower glycemic index (GI) which means it doesn’t increase the body’s glucose level too fast due to the slow conversion of carbohydrates into glucose. This makes durian suitable for consumption even for those with diabetes.

Not only that, but durian also contains the amino acid tryptophan according to the Universiti Teknologi Malaysia.

This compound helps in sleep regulation, stress relief, and managing emotions.

Don’t Overdo ‘Eat’
While durian provides many benefits to the body, overconsumption of the fruit may lead to the opposite.

Durian’s high calorie and carbohydrate content could cause excessive weight gain which may lead to obesity if consumed frequently and in large portions.Moreover, while durian’s high fiber content may aid in digestion, a surplus intake of it may result in bloating, indigestion, or even constipation.

additionally, its high potassium content could be dangerous in large amounts as it can lead to complications in the kidneys or in the heart.

As such, the NNC advises only eating around 5 servings or 10 segments of durian every day to avoid health problems related to overconsumption.

Especially now during durian’s harvest season and the much anticipated Kadayawan Festival in Davao City which features the Durian Festival as one of its highlight festivities, discipline and regulation is key to ensure healthy eating.

As a significant part of multiple nations’ culture, the durian has cemented itself as a distinguished and valuable product for the people. Worthy of its title “the king of fruits”, it graces humanity with good nutrition for a healthy body, as long as it is eaten in moderation of course.