Rambutan whose scientific name is Nephelium lappaceum. The fruit is about the size of a golf ball and is wrapped in a strange shell covered in reddish-orange spines, which give it the appearance of hair.However, this covering can be peeled away to reveal the pale white fruit inside. This fruit is sweet and somewhat juicy and contains a hard black seed in the middle.
Rambutan is commonly eaten raw, and is a popular favorite in many Asian countries, but is beginning to be seen more often in the rest of the world through import stores and exotic desires for health foods. Before ripening, the fruit will be covered in bright green spines that will eventually fade to the reddish-orange color, signaling that it is ready to be harvested.
Nutrition Value of Rambutan
Rambutan is rich in manganese and also has trace amounts of zinc, sodium, potassium, phosphorus, calcium, iron and magnesium. Furthermore, there are a number of B vitamins and a high level of vitamin C in each small fruit. Most importantly, however, there are quite a few unique organic compounds, including cinnamic acid, vanillin and other antioxidants.
Amount Per 100 grams
- Calories 82
- Total Fat 0.2 g
- Cholesterol 0 mg
- Sodium 11 mg
- Potassium 42 mg – 1% RDA
- Total Carbohydrate 21 g – 7% RDA
- Dietary fiber 0.9 g – 3% RDA
- Protein 0.7 g – 1% RDA
- Vitamin C 8% RDA
- Calcium 2% RDA
- Iron 2% RDA
- Magnesium 1% RDA
10 Nutrition Health Benefits of Rambutan
1. Skin Health
The antioxidants and polyphenolic compounds present in the fruit helps neutralize free radicals in the system, including those that cause breakdowns in the skin. The fruit csn help reduce the appearance of wrinkles and stopping oxidative stress in its tracks.
Vitamin C present helps in the production of collagen which helps with the integrity and elasticity of the skin which helps maintain the youthful glow of the skin by preventing signs aging like wrinkle appearance.
2. Aids in Digestion
It has a low amount of fiber but it still has impact on the digestive process as it adds bulk to the stool and help to stimulate peristaltic motion and clear up any signs or symptoms of constipation, while also scraping excess cholesterol from the body and improving the efficiency that nutrients are taken into the body.
3. Strengthens Bones
Rambutan contains zinc, sodium, potassium, phosphorus, calcium, iron, manganese and magnesium which help strengthen the bone as they are required for the production and maintenance of your bone density, thus helping you avoid osteoporosis as you age.
4. Heart Health
Vitamin C present is essential in strengthening and repairing damaged blood vessel walls. This gradual breakdown can increase your risk of cardiovascular disease, making rambutan an excellent defensive tool for your heart health.
Fiber present also helps scrap off cholestrol which when deposited in the blood can lead to atherosclerosis which may lead to other heart diseases and even stroke.
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5. Reduces Cancer Risk
The antioxidant content in rambutan makes it an excellent remedy or preventative measure for chronic disease. Antioxidants like polyphenolic compounds, tannins, ellagic acid and others  can neutralize free radicals before they cause cellular mutation and oxidative stress, which can lead to heart disease and cancer.
6. Aids in Weight Loss
Rambutan is low in calories and the fiber present gives a satiety feeling which keeps one full for long and prevents overeating. Thay also regulates the digestive process and optimizing nutrient digestion so fewer carbohydrates are converted into fat, further improving weight loss efforts.
7. Boosts Immunity
Rambutans are high in vitamin C which provides increased immunity from infections (by helping strengthen our body’s defense mechanism). It serves as anti-oxidant, prevents cell damage and helps prevent diseased like scurvy. Vitamin C in Rambutan also helps in the absorption of minerals, iron and copper. Moreover, it protects the body from getting damaged from free radicals. The phosphorous is also essential for the development, repair, and maintenance of tissues and body cells.
8. Prevents Anemia
Rambutans are highly rich iron. Iron is not only beneficial, but essential for the human body to function. Iron present in the hemoglobin is used by the human body to transport oxygen from the lungs to the different tissues. Deficiency of iron can cause illnesses like anemia which leads to severe fatigue and dizziness. They also contain copper which is vital for the production of red blood cells.
9. Sperm Health
Healthy amounts of vitamin C has been linked to healthy sperm development. It is possible that a deficiency in vitamin C in males may bring down the chances of conceiving children. For good sperm health, a monthly vitamin C intake of 500 milligrams is recommended. Therefore, eating rambutan fruit which contains good amounts of vitamin C can greatly help to enhance the quality and quantity of sperm.
10. Removes Waste From Kidneys
Phosphorus is an essential mineral that helps the kidneys filter out waste matter effectively. Eating rambutan fruit which is high in phosphorus content fulfills about 2 to 6% of the daily recommended intake for phosphorus.
There are a few things you need to be careful of when consuming rambutans, such as its impact on hypertension, diabetes, and toxicity. This is typically when the fruit is eaten after they have ripened too far, or if an excessive amount is consumed.
Hypertension: When you allow rambutan fruits to ripen too far, the sugar they contain will begin to turn into alcohol, which can be dangerous for people who are trying to control not only their cholesterol levels but also their blood pressure. If you have hypertension problem, speak to a doctor before adding these fruits to your diet.
Diabetes: A similar problem has been observed in people with Type 2 diabetes. When they eat excessively ripe rambutan, it can cause a spike in blood sugar that can be dangerous for those diagnosed with this condition, as well as those at high risk.
Potential Toxicity: Some people think of rambutan seeds in the same way as sunflower seeds or other edible seeds, but these seeds need to be cooked to neutralize some of the toxic components they contain.