Durian fruit nutrition facts and health benefits

Durian fruit nutrition facts and health benefits

Health benefits of Durian fruit

• Durian fruit, like Banana, avocado and jack fruit, is rich in energy, minerals and vitamins.
• The fruit is made of soft, easily digestible flesh with simple sugars like fructose and sucrose and some amount of simple fats that when eaten replenishes energy and revitalizes the body instantly; can be used as supplement food in the treatment plan for underweight children. Although it contains a relatively high amount of fats among fruits, but it is free from cholesterol.
• Durian is rich in dietary fiber, which makes it a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer causing chemicals in the colon.
• Durian fruit is a good source of antioxidant vitamin-C (about 33% of RDA). Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals.
• The fruit is an excellent source of many health benefiting B-complex groups of vitamins; a rare feature among fruits, such as niacin, riboflavin, pantothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish.
• It also contain good amount of minerals like manganese, copper, iron and magnesium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation.
• Fresh durian fruit is a very rich source of potassium. Potassium in an important electrolyte of cell and body fluids that helps controlling heart rate and blood pressure.
• It also contains high levels of essential amino acid, tryptophan (also known as "nature's sleeping pill") which in the body metabolizes into serotonin and melatonin; these neuro-chemicals have an important functions like sleep induction and in the treatment of epilepsy.
  
  
  

Durian fruit (Durio zibethinus),
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	147 Kcal	7%
Carbohydrates	27.09 g	21%
Protein	1.47 g	2.5%
Total Fat	5.33 g	20%
Cholesterol	0 mg	0%
Dietary Fiber	3.8 g	10%
Vitamins
Folates	36 mcg	9%
Niacin	1.074 mg	7%
Pantothenic acid	0.230 mg	4.5%
Pyridoxine	0.316 mg	24%
Riboflavin	0.200 mg	15%
Thiamin	0.374 mg	31%
Vitamin A	44 IU	1.5
Vitamin C	19.7 mg	33%
Electrolytes
Sodium	2 mg	0%
Potassium	436 mg	9.5%
Minerals
Calcium	6 mg	0.6%
Copper	0.207 mg	23%
Iron	0.43 mg	5%
Magnesium	30 mg	7.5%
Manganese	0.325 mg	14%
Phosphorus	39 mg	6%
Zinc	0.28 mg	2.5%
Phyto-nutrients
Carotene-α	6 mcg	--
Carotene-ß	23 mcg	--
Lutein-zeaxanthin

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