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Durian Fruit: Smelly, Nutrient-Dense Superfood You Should Try

Durian Fruit: Smelly, Nutrient-Dense Superfood You Should Try

The durian fruit has been used in oriental medicine for many years, which is not surprising given its richness in various antioxidants, anti-inflammatory substances, vitamins and minerals. Although this fruit has not been as thoroughly researched as many others, it is considered a valuable food supplement and is used as a form of natural medicine.

By including this superfood in your diet, either through raw vegetables, juices or other supplements, you can benefit from increased protection against certain diet-related metabolic problems, infections, etc.

What is durian?

Durian (Durio zibethinus L.) is an exotic tropical fruit that is mainly harvested in Southeast Asian countries, including Thailand, Malaysia, Indonesia and the Philippines. It can be eaten raw or cooked and has a strong and characteristic odour.

The fruit of the durian is greenish-brown, usually quite large (but not as big as jackfruit) and has a penetrating appearance. The durian is also sometimes called the king of fruits.

Inside the thorny skin the flesh is white, yellow or red. The flesh has a soft, pudding-like texture, which is different from that of most other fruits.

It is not only edible, but is also considered a potential therapeutic tool due to its valuable nutritional composition and the presence of biologically active compounds.

How to use it?

Outside Asia, it is best to look for durians on the Asian markets. You can find it both fresh and frozen.

The disadvantage of buying it is that it is one of the most expensive fruits produced in the region.

Look for fruits with light-coloured thorns and no dark brown or white spots. Try to pick and shake the fruit, and listen to the noise they make. If this is the case, it’s a sign that they’re dry and no longer any good.

How does durian taste, and what can you do with it? You can eat the flesh and seeds once they’re cooked. However, the outer envelope may not be consumed.

People describe the taste of durian in different ways, as a cross between flavors such as garlic, cheese and almonds.

Here you can see how to use the durian fruit:

  • Not only can you eat the raw meat, but you can also cook it, especially if it is a little too ripe.
  • It is sometimes used to make sweets, cakes, sweet drinks and desserts.
  • You can also use it in savory dishes, such as jackfruit. B. in sauces and curries.
  • Moreover, the juice is sometimes used like other fruit juices.

Nutrition information

Durian is considered by experts to be a highly nutritious and dense fruit – particularly rich in vitamin C, healthy fats, B vitamins including thiamine, vitamin B6 and riboflavin, manganese and others. It has more calories than most avocado-like fruits because it contains more fat.

Overall, it is a very balanced diet that provides fibre, fat, protein and carbohydrates in one package.

It also offers a number of protective compounds, including antioxidants such as anthocyanins, carotenoids, polyphenols and bioflavonoids (the same types found in superfoods such as berries, cocoa, red wine and green tea). Volatile sulfur compounds, esters and antimicrobials have also been identified in durian.

A cup of raw or frozen durian (about 243 grams) contains about :

  • 357 calories
  • 66 grams of carbohydrates
  • 4 grams of protein
  • 13 grams fat
  • 9 grams of dietary fibre
  • 48 milligrams of vitamin C (80% of DV)
  • 0.9 milligrams of thiamine (61% of DV)
  • 0.8 milligrams of manganese (39% of DV)
  • 0.8 milligram vitamin B6 (38% of DV)
  • 1,060 milligrams of potassium (30% of DV)
  • 0.5 milligram riboflavin (29% of DV)
  • 0.5 milligrams of copper (25 percent of DV)
  • 88 milligrams of folic acid (22% of DV)
  • 73 milligram magnesium (18% of DV)
  • 3 milligrams of niacin (13% of DV)
  • 95 milligrams of phosphorus (9% of DV)
  • 0.6 milligram pantothenic acid (6% VD)
  • 1 milligram iron (6% of DV)
  • 0.7 milligram zinc (5% of DV)

Durian versus jackfruit, what does it matter?

Jackfruit is a similar tropical fruit that contains many of the same nutrients as vitamin C and other antioxidants / phytonutrients such as lignans, isoflavones and saponins.

It is lower in calories and fat than durian and does not have the same strong smell. It tastes more like banana/mango and is used in sweet and savory recipes because of its texture, also as a meat substitute.

Medical services

1. Rich in antioxidants, sulfur compounds and vitamin C.

Because it is rich in antioxidants and essential vitamins such as vitamin C, durian can neutralize free radicals and protect against oxidative stress and inflammation.

This fruit is unique because it contains sulphur compounds such as thioacetals, thioethers and thiolans, but also traces of alcohol. These are the same types of compounds found in garlic that have the ability to protect tissues and support metabolic pathways.

Studies have shown that durian has antiproliferative and even probiotic effects. It is supposed to prevent the spread of cancer cells, promote cardiovascular health by lowering cholesterol and hardening the arteries, and support cognitive/brain health.

It can also contribute to the health of the skin, eye and brain by reducing free radical damage.

2. Major source of B vitamins and folic acid

According to one study, durian is a rich natural source of absorbable folic acid and B vitamins. These nutrients are important for healthy metabolism, maintaining nerve and muscle function and maintaining higher energy levels.

Folic acid in particular plays an important role in metabolic pathways, including the biosynthesis and rethylation of homocysteine to methionine. It not only helps to prevent neural tube defects in newborns, but also to prevent high homocysteine levels, which are associated with the development of cardiovascular diseases and Alzheimer’s disease.

The large amount of thiamine present in the durian is also beneficial for glucose metabolism and promotes healthy connective tissue.

3. Can promote metabolic and reproductive health.

Although further research on this subject is justified, one of the traditional uses of durian fertilizer is improvement.

Durian appears to have a beneficial effect on several components of metabolic syndrome and polycystic ovarian syndrome (PCOS). This is due to its anti-inflammatory, anti-oxidant, anti-cholesterol and antihypoglycemic properties.

It is also an ideal fruit for people who are sensitive to sugar and carbohydrates because it has a lower glycemic index due to its protein, fibre and fat content.

4. Helps support the immune system

Some studies have shown that durian leaves and roots have anti-pyretic and anti-malarial properties, as well as many other nutrients that can help the immune system combat viruses and infections. Research is being done into the unique microbial composition and how it can be used to produce new proteins and/or enzymes in the future.

Risks and side effects

Why would durian be bad for you? Although it is generally very healthy, it can be used together with other substances such as B. Alcohol, has an interaction and can cause side effects.

Nausea, vomiting and palpitations when drinking alcohol can be side effects of using durian.

Is durian illegal in the United States? It’s not illegal, although it can be difficult to find.

Why is durian forbidden? In some countries it is forbidden to transport it in certain public places, hotels and public transport because of its unpleasant smell.

How to eat (recipes)

Here’s how to eat durian (and how to open the fruit and remove the ripe flesh):

  • First make sure the fruit is ripe. It’s easier to break in with a knife. The disadvantage of eating ripe durian is that the smell is stronger, so some people prefer to eat it unripe. Use ripe durians just before they start to spoil.
  • To cut the fruit, place the durian with the stem down and cut the thick skin on top of the fruit. Remove the skin.
  • Place the two halves and then remove the fruit skins and the inner flesh along the skin. Then remove large inedible seeds before eating or cooking.
  • To reduce the smell of durian, you can run hot water through the durian bowl, which will help remove some of the particles that contribute to the aroma.

Once you have a smooth pulp, try durian in recipes like healthy pies, smoothies and savory dishes like fries. While most people prefer sweet recipes that can help mask the taste, it also goes well with herbs, rice and vegetables.

Use fresh fruit immediately or a few days after the beginning of ripening. Keeping it in the fridge is a great way to keep it fresh for longer.

Cooked fruit can be kept in an airtight container in the refrigerator for a few days.

Is this nutritious fruit new? Try these daredevil recipes:

Why does it stink?

What’s the smell of durian? The smell depends on the specific variety of durian as well as the degree of ripeness. When it’s ripe, it’ll probably stink.

According to Spruce Tree, the smell of durian has been described as the smell of dirty sports socks, rotten eggs, chopped onions, manure and manslaughter.

The strong smell of the fruit is said to be due to the presence of sulphur compounds (as in onions and garlic) and other enzymes. Although they are usually not so bad for you, they can cause nausea if the smell bothers you a lot.

A study showed that fruit contains at least 44 different odour components – including those responsible for the smell of cabbage, soup, eggs, caramel and roasted garlic. Studies have shown that these are sulfur and fragrances such as ethanethiol, 1-(ethylsulfanyl)ethan-1-thiol, methanethiol and ethan-1,1-dithiol.


  • Durian is a nutritious fruit with a strong smell and an unusual taste. For a fruit it is very high in calories because of its healthy fat content.
  • This fruit is an excellent source of vitamin C, B vitamins, fibre, manganese, etc.
  • It can be eaten raw or cooked and added to sweet or savoury recipes.
  • The benefits of durian consumption include support of the immune system, metabolic health, cognitive function, digestion and skin health, reduced free radical damage, etc.