Dr. Huynh Tan Vu from the University of Medicine and Pharmacy at HCMC explains that durians are rich in vitamins A, B6, and C, folic acid, thiamin, riboflavin, and niacin. They also deliver essential minerals such as potassium, iron, calcium, magnesium, sodium, zinc, and phosphorus.

Rich in nutrients, water, protein, and beneficial fiber, durians significantly boost overall health. Here are the seven specific health benefits of durians:

1. Reducing anemia and enhancing fetal health

Durians are abundant in folate, also known as folic acid, crucial for hemoglobin production and playing a pivotal role in pregnancy by fostering tissue development and safeguarding the fetal brain and spine.

2. Strengthening bones

Durians contain essential trace minerals, including calcium and potassium. Although the calcium content is minimal, the potassium content fulfills about 9% of the daily requirement.

3. Reducing depression and enhancing sleep quality

Durians contain tryptophan, an amino acid that acts as a natural sleep promoter. Tryptophan is vital for boosting levels of serotonin and melatonin, which help alleviate stress, insomnia, anxiety, cravings, and depression. These hormones also regulate sleep functions and may aid in treating epilepsy.

4. Preventing cancer

Durians are abundant in antioxidants that mitigate oxidative stress and bolster the immune system. These antioxidants include vitamin C, B-complex vitamins, and vitamin E, as well as phytonutrients that are effective against cancer cells.

5. Supporting digestion

Durians are high in fiber, crucial for maintaining digestive health. Predominantly, this fiber is insoluble, which helps decrease the incidence of diarrhea.

6. Preventing aging

Durians possess potent antioxidant properties derived from their vitamins and organic compounds, which help neutralize free radicals in the body. Consequently, consuming durians may reduce the risk of premature aging and delay the appearance of symptoms like wrinkles, age spots, macular degeneration, hair loss, tooth loosening, arthritis, cancer, and heart disease.

7. Increasing the chance of fertility

Research indicates that durians are high in estrogen, a hormone crucial for impregnation, acting as a natural herbal remedy. Durians may also enhance libido and stamina, decrease infertility risk in both sexes, and improve sperm motility.

However, like any food, excessive consumption of durians can lead to side effects. As a heat-inducing fruit, too much durian can dry and coarsen the throat. Its high fiber content can also cause stomach pain and bloating if overeaten.

Durians are free of cholesterol and harmful fats but are calorie-dense, potentially causing rapid weight gain when eaten regularly. Their high sugar levels make them unsuitable for those with diabetes, obesity, or high blood pressure.

Pregnant women should avoid durians to prevent bloating and indigestion. Additionally, due to their high cellulose content, elderly individuals should consume durians sparingly to avoid intestinal blockages and constipation.

To promote health and manage weight, Dr. Vu advises moderate durian consumption—no more than two fruit segments per day and only once or twice a week.