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Rambutan is an exotic fruit that belongs to the Sapindaceae family and is native to Indonesia and Malaysia
Rambutan offers various health benefits that range from weight loss and improved digestion to boosted immune health.
Rambutan is an exotic fruit that belongs to the Sapindaceae family and is native to Indonesia and Malaysia. Underneath the hairy shell, there is juicy flesh that has a sweet, creamy flavor.
Here are some facts about rambutan:
- Size of a golf ball
- Shell is covered in reddish-orange spines, giving it a hairy appearance
- Flesh inside is pale, sweet, and somewhat juicy
- Often mistaken for lychee or longan
- Commonly eaten raw and a favorite in many Asian countries
- Popular in traditional medicine due to its diverse and unique nutrient content
What is the nutritional value of rambutan?
Rambutan is nutritious and has several health benefits.
- Rich in the following nutrients:
- Manganese
- Zinc
- Sodium
- Potassium
- Phosphorous
- Calcium
- Iron
- Magnesium
- High levels of vitamins B and C
- Contains unique organic compounds such as cinnamic acid, vanillin, and other antioxidants that help fight oxidative stress
- Low in calories (roughly 75 grams per 100 grams of fruit)
- Contains a small amount of protein, dietary fiber, and carbohydrates
- Has a good amount of copper, which is necessary for the proper growth and maintenance of various cells in bones, brain, and heart
Water (grams)
78.04
Energy
82
Energy (kJ)
343
Protein (grams)
0.65
Total fat (grams)
0.21
Ash (grams)
0.23
Carbohydrates, by difference (grams)
20.87
Fiber, total dietary (grams)
0.9
Calcium (mg)
22
Iron (mg)
0.35
Magnesium (mg)
7
Phosphorus (mg)
9
Potassium (mg)
42
Sodium (mg)
11
Zinc (mg)
0.08
Copper (mg)
0.07
Manganese (mg)
0.34
Vitamin C, total ascorbic acid (mg)
4.9
Thiamin (mg)
0.01
Riboflavin (mg)
0.02
Niacin (mg)
1.35
Pantothenic acid (mg)
0.02
Vitamin B6 (mg)
0.02
Folate, total (µg)
8
Carotene, beta (µg)
2
Vitamin A (International Units)
3
6 health benefits of rambutan
1. Promotes digestive health
Rambutan is rich in fiber, which adds bulk to stools and prevents digestive problems such as constipation and diarrhea. Insoluble fiber feeds good bacteria in the gut, which helps the intestine break down more complex foods.
2. Boosts immune health
Rambutan promotes immune health due to its high vitamin C content, which encourages the production of white blood cells. Certain extracts from rambutan fruit may help fight infections and prevent viruses from replicating.
3. May aid weight loss
Rambutan is low in calories (100 grams provides only 75) and high in fiber, meaning that it can keep you feeling full for longer and reduce the risk of overeating. The soluble fiber in rambutan dissolves in water and forms a gel-like substance in the gut. This gel-like substance helps slow down digestion and absorption of nutrients, leading to reduced appetite. Rambutan also has high water content, which also helps increase satiety.
4. Lowers diabetes risk
Rambutan is rich in potassium, which helps control sodium levels associated with hypertension. The peel or seeds of rambutan may reduce the diabetes risk in the following ways:
- Increases insulin sensitivity
- Reduces fasting blood sugar levels
- Lowers insulin resistance
5. Prevents heart disease
Rambutan may help prevent heart disease due to the following nutrients:
- Potassium, which lowers blood pressure
- Fiber, which has cholesterol-reducing properties
- Folate and other B vitamins, which lower inflammation
- Vitamin C, which helps fight free radicals that damage arteries over time
6. May help prevent cancer
Rambutan has high levels of vitamin C and other antioxidants, such as anthocyanins, phenolic compounds, and methanolic compounds.
Although there is not much evidence to support the claim, antioxidants are believed to help prevent cancer. Antioxidants reduce cellular damage, thereby potentially reducing the risk of cancer.
How to eat rambutan
Rambutan can be consumed fresh, canned, or as a juice or jam. For maximum health benefits, it is best to eat them fresh.
You can simply peel the skin, as the spines on the shell are soft and harmless. The core of the fruit has a bitter seed, which is inedible. You can either cut the fruit and remove the seeds or slowly suck the fruit to enjoy the juice and spit the seeds out.
You can include rambutan in your diet in the following ways:
- Add rambutan fruits to a smoothie
- Make a fruit salad with rambutan
- Make rambutan sorbet
- Use rambutans to make jam
- Freeze rambutan and add to a cocktail
- Add rambutans to ice cream