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Kenali Manfaat dan Efek Samping Mengonsumsi Buah Durian

Kenali Manfaat dan Efek Samping Mengonsumsi Buah Durian
Credit: Freepik

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Durian termasuk buah yang sangat populer di negara tropis, termasuk Indonesia. Rasa dan aroma buah durian yang khas merupakan daya tarik buah yang berduri tajam ini. Di Indonesia, buah durian memiliki penggemar cukup banyak. Anda dapat mengonsumsinya secara langsung, maupun dalam olahan es, atau makanan lainnya. Meskipun banyak digemari, namun Anda tidak dianjurkan mengonsumsi buah durian terlalu banyak.

 

Kandungan Nutrisi Buah Durian

Tahukah Anda bahwa buah durian termasuk salah satu buah yang kaya akan nutrisi jika dibandingkan dengan buah-buahan lainnya? Dilansir dari Verywell Fit, berikut ini kandungan nutrisi durian dalam satu cangkir durian segar:

  • Kalori 357
  • Lemak 13 g
  • Natrium 4,9 mg
  • Karbohidrat 66 g
  • Serat 9,2 g
  • Protein 3,6 g
  • Kalium 1060 mg
  • Fosfor 94,8 mg
  • Magnesium 72,9 mg
  • Vitamin C 47,9 mg
  • Folat 87,5 mcg

Durian adalah sumber kalium, fosfor, magnesium, vitamin C, dan folat. Mengonsumsi durian dapat memenuhi setengah dari kebutuhan nutrisi kalium bagi wanita dewasa. Buah ini juga kaya akan nutrisi lainnya seperti zink, mangan, vitamin A dan beberapa jenis vitamin B.

 

Manfaat Mengonsumsi Durian bagi Kesehatan

Di balik aromanya yang tajam, durian memiliki sejumlah manfaat kesehatan. Beberapa manfaat kesehatan mengonsumsi durian di antaranya:

Meningkatkan kerja jantung

Durian mengandung kalium yang tinggi. Kalium dikenal berkhasiat menurunkan tekanan darah yang merupakan penyebab utama penyakit kardiovaskular. Meskipun sering dianggap buruk bagi jantung, namun faktanya durian justru memiliki kandungan serat dan lemak tak jenuh yang tinggi, sehingga baik untuk menjaga kesehatan jantung.

Mendukung kehamilan sehat

Durian merupakan salah satu buah yang memiliki kandungan folat cukup tinggi. Mengonsumsi durian yang kaya folat dapat mendukung perkembangan sistem saraf pusat pada janin dan mencegah cacat lahir.

Mengurangi risiko kanker

Dilansir dari Healthline, durian memiliki kandungan antioksidan yang tinggi sehingga dapat menurunkan risiko terkena kanker. Dalam sebuah penelitian, ekstrak durian diketahui dapat mencegah strain sel kanker payudara berkembang. Namun masih dibutuhkan penelitian lebih lanjut pada manusia mengenai manfaat durian untuk kanker.

Mengurangi rasa nyeri

Durian memiliki kandungan vitamin C yang tinggi. Secangkir durian segar maupun yang dibekukan memiliki kandungan vitamin C sekitar 48 mg yang mampu mencukupi setengah kebutuhan vitamin C harian. Salah satu manfaat vitamin C adalah dapat mengurangi rasa nyeri di persendian. Dengan mengonsumsi durian, Anda dapat membantu mencukupi kebutuhan vitamin C dan membantu pencegahan rasa nyeri.

Menjaga kesehatan pencernaan

Kandungan gula alami pada durian jika terpapar bakteri usus akan bertindak sebagai prebiotik yang membari makan bakteri asam laktat yang bermanfaat bagi mikrobioma usus. Selain itu durian juga mengandung serat yang membantu mendorong feses lebih mudah dikeluarkan.


Bahaya Mengonsumsi Durian Terlalu Banyak

Meskipun rasanya lezat dan kadang membuat Anda sulit berhenti mengonsumsi durian, namun sebaiknya Anda membatasi konsumsi durian setiap harinya. Mengonsumsi durian dapat meningkatkan produksi gas di saluran pencernaan sehingga menyebabkan sakit perut dan kembung.

Selain itu mengonsumsi durian juga dapat meningkatkan gula darah jika dikonsumsi terlalu banyak. Bagi Anda yang memiliki diabetes sebaiknya batasi konsumsi durian setiap harinya.

Durian juga mengandung senyawa mirip belerang yang dapat mencegah enzim tertentu untuk memecah alkohol. Akibatnya, mengonsumsi durian bersama dengan alkohol dapat meningkatkan kadar alkohol dalam darah. Hal ini dapat menyebabkan Anda mengalami mual, muntah dan jantung berdetak lebih cepat.

Aroma dan rasa buah durian membuatnya dijuluki sebagai King of Fruit atau buah raja. Sebagian besar orang sangat menggemari durian, namun tak sedikit juga yang tidak menyukainya. Buah durian memiliki sejumlah manfaat bagi kesehatan. Bagi Anda penggemar durian, hindari mengonsumsinya secara berlebihan karena dapat membahayakan kesehatan.

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Sabtu, 15 April 2023 | 08:48
Tags : durian manfaat durian efek buah durian

Frey, M. (2021). Durian Nutrition Facts and Health Benefits. Available from: https://www.verywellfit.com/durian-fruit-nutrition-facts-4588715

WebMD. Durian - Uses, Side Effects, and More. Available from: https://www.webmd.com/vitamins/ai/ingredientmono-1458/durian

Jennings, K (2019). Durian Fruit: Potent smell but Incredibly Nutritious. Available from: https://www.healthline.com/nutrition/durian-fruit#nutrition

 

RX List. Durian. Available from: https://www.rxlist.com/durian/supplements.htm

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