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Rambutan Fruit: Nutrient-Rich and Flavorful

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Rambutan is a fruit rich in nutrition profile and systemic health benefits. Read the article below to how to include this healthy fruit in the diet.

Medically reviewed by

Dr. Balreen Kaur Bali

Published At March 10, 2023
Reviewed AtAugust 1, 2023

What Is Rambutan Fruit?

Many people may often are perplexed seeing the exterior of the rambutan fruit and get unsure about consuming these fruits. Though one may not know the various health benefits it offers. The rambutan appears as a fruit that resembles the sea urchin with its bright, bumpy red skin and spiky shell. It is rather egg-shaped with electric hair projections. Its name is derived from the Malay word Rambut (hairy) and this fruit belongs to the family sapindaciae. This fruit is native to southeast Asia and should not be confused with the lychee fruit that is more commonly available and seasonal. Underneath the tough exterior of the fruit is hidden creamy, sweet nutrient-rich fruit pulp or flesh which is rich in several antioxidants, vitamins, and minerals.

What Are the Nutritive Contents of Rambutan?

Rambutan is a fruit that makes for a perfect snack. It is an exotic fruit to consume on a regular basis because it yields a good amount of daily requirement of vitamin C, manganese, and copper as well. The following nutritional information has been provided by the United States Department of Agriculture (USDA) for 1 cup of Rambutan fruit ie approximately 214 grams (gm):

  • Carbohydrates: 44.7 gm.

  • Fiber: 1.93 gm.

  • Protein: 1.39 gm.

  • Manganese: 0.734 mg (milligram).

  • Fat: 0.449 gm.

  • Sodium: 23.5 mg.

  • Copper: 0.141 mg.

  • Calories: 175 Kcal (kilocalories).

Like most other nutrient-dense fruits, rambutan mainly comprises more carbohydrates with nearly 31 grams in a cup of canned rambutan with 1.2 to 1.4 grams that comes from rich fiber. The USDA does not currently list any sugar content as such for this fruit yet and a portion of the total carbohydrate content however is attributed to the natural sugar present in it.

Fresh rambutan also varies in sugar content based on the level of ripeness from fruit to fruit. Similarly even the individual taste varies because when the spines of the fruit are green, it tastes sour while the mature rambutan with a red or yellow color has higher sugar content by 20 percent which makes it sweeter. This fruit is very low in fat and yields less than 1/2 gram of fat per cup or serving. One cup of the canned fruit can yield nearly 22 percent of the daily recommended manganese and 11 percent of copper (based on a 2,000-calorie daily diet).

What Are the Systemic Health Benefits of Rambutan?

The systemic benefits of Rambutan are listed below:

Anti-Diabetic:

In comparison to sweetened foods, and artificially processed foods, fruits like rambutan are a healthier choice so that one can avoid unhealthy sugar consumption from processed foods or refined sugars. Research suggests that this fruit can be included even in a diabetic diet owing to the low and natural sugar that comes from carbohydrates mainly. However, it is important to avoid this fruit that is packed with strips or added sweeteners or sugars, hence checking the product label is important. A sevenyear research study that was conducted on nearly 500,000 Chinese adults demonstrated the evidence that higher consumption of this fruit is associated with a proportionally lower risk of diabetes or any other vascular complications.

Anti-Cancer Effect:

This fruit is known to exert an anti-cancer effect according to preliminary research conducted. Due to the presence of rich antioxidants that prevent cellular damage and can potentially interfere with the growth of cancer-causing compounds.

Improves Bone Density:

Some nutrition studies have confirmed that when this fruit is taken in higher intake, it is associated with greater bone mineral density due to the effect of its rich potassium contents.

Promotes Renal Health:

There is greater potassium consumption, especially through fruits like rambutan. The resorption of calcium increases in the kidneys thus also regularising the calcium metabolism and preventing the possibility of kidney stone formation. Hence, it would be beneficial even to renal health.

Cardioprotective:

This fruit also has a good nutritional profile that would be cardioprotective and aid in regularising blood pressure both because of potassium and cholesterol-reducing fiber.

Anti-Inflammatory:

The folate and B vitamins present in this fruit exert an anti-inflammatory effect by lowering homocysteine levels nearly reducing the risk of stroke by up to 25 percent according to recent research.

Can Rambutan Cause Allergies?

Rambutan allergies though rare have been definitely reported in a few people who may be sensitized to some allergens. In case of any itching, hives, or anaphylaxis-like reactions after consumption of this fruit immediately report it to an allergist or a healthcare provider. This fruit is also high on FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) which cannot be tolerated in individuals with gastrointestinal diseases, digestive stress, and in conditions like irritable bowel syndrome (IBS) or Crohn's disease. Moreover, natural fruit sugars can also trigger a flare-up. One of the common myths that are to be busted is about the seeds of rambutan being toxic. However, these are not only nutrient-rich but also safe for human consumption.

How to Purchase and Preserve Rambutan?

While cooking rambutan, it may initially be green, but eventually, it turns either red or yellow. It is generally sold in either fresh or canned forms. Always check the canned fruit labels for any added sugars that one may possibly need to avoid for health reasons. Fresh rambutan fruit is only ripe when the spines are a mature color of red or yellow. These fruits would be easily available globally at any grocery store, but because of their appearance people often tend to ignore their nutritional benefits. While purchasing this fruit, always look for a vibrant and smooth skin pattern or rich color without any dents and the fruit should be appearing free from signs of any insects or disease. The ideal storage condition is between 46 and 59 degrees Fahrenheit with humid conditions being the best for preservation. Although the outer color of the fruit may change over time, the fruit pulp or flesh remains fresh for nearly 14 to 16 days.

How to Consume Rambutan?

The best way to consume fresh rambutan is by slicing apart its exterior shell with a sharp knife and then slicing up the fruit to pull out the remaining bitter interior seed. Rambutan flesh can be then consumed fresh or can be even topped as fruit salad or used for smoothie preparation. With its innately sweet taste, this fruit is also an ideal replacement for fruit sorbets where one can consider replacing the mango or pineapple with rambutan.

Conclusion

Rambutan fruit is a source of several potent antioxidants and other beneficial components such as anthocyanins, phenolic compounds, and methanolic compounds. It is a great source of soluble and insoluble fiber, that can help prevent constipation and certain bowel disorders. Not only can it improve systemic health and aid immunity, but it is also very sweet and flavorful that can be easily added to the diet. Therefore, incorporating this exotic fruit into the daily diet may lead to improved overall health.

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Dr. Achanta Krishna Swaroop
Dr. Achanta Krishna Swaroop

Dentistry

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