Health Benefits of Rambutan

Rambutan, a small round fruit, is a nutritional powerhouse. All the components of rambutan, including pulp, seeds, and peels, contain various bioactive compounds. Let's take a closer look at the impressive nutritional value of rambutan per 100gm.

Rambutan, with its rich array of minerals and vitamins, offers a host of health benefits. Some of the significant rambutan benefits are listed below, reassuring you of its health-boosting properties.

Rambutan for Digestive Health

One of the significant benefits of eating rambutan is improved digestive health. The fruit is rich in fibre, which is crucial for digestive health. Half of the fibre in the fruit flesh is insoluble, which means it passes through the gut undigested.

The insoluble fibre present in the fruit helps add bulk to stool and improves intestinal transit, which prevents the risk of constipation.

The other half of the fruit contains soluble fibre, which is good for gut bacteria. The gut bacteria help in reducing the risk of inflammation and other gut disorders such as ulcerative colitis, irritable bowel syndrome (IBS), etc.

Rambutan for Immune Health

Another popular benefit of eating rambutan is better immune health. The fruit is rich in vitamin C, which helps produce the white blood cells the body needs to fight infection.

Vitamin C also helps enhance iron absorption, which further improves blood circulation. Besides this, vitamin C is good for the development and growth of all body cells and tissues. It also acts as an antioxidant, which helps fight free radicals and oxidative damage.

Rambutan for Heart Health

Another rambutan use is that it is good for heart health. The fruit is rich in potassium, which helps maintain blood pressure. By lowering the amount of LDL cholesterol and enhancing the HDL cholesterol, it promotes cardiac muscle activity.

The daily consumption of rambutan helps prevent the risk of stroke and heart attack and thus contributes to a longer lifespan.

Rambutan for Muscle Cramps

Another benefit of rambutan seeds is that they offer relaxation in muscle cramps. The fruit is rich in essential substances, such as magnesium, which is necessary for optimal muscle function.

The high amount of magnesium offers relief from muscle sores and cramps. Generally, people consume rambutan after a high-intensity workout as it helps alleviate the symptoms of discomfort and pain.

Rambutan Fights Urinary Tract Infection

Rambutan is rich in Vitamin C, which is known for its anti-inflammatory properties, which help in fighting urinary tract infections. The content of vitamin C helps in reducing swelling in the bladder.

Further, the antioxidant properties of fruit help fight infections and free radicals. This helps avoid the oxidation of healthy cells in excretory system organs, which further smoothes the elimination of food and other waste from the body.

Rambutan Treats Anaemia

Another benefit of rambutan seeds and other components is treating anaemia. Anaemia is a condition caused by a deficiency of iron in the human body.

Due to anaemia, there is a lack of red blood cells to transport oxygen and other nutrients to cells and tissues in the body. However, by consuming rambutan, individuals can enhance their iron intake.

Rambutan Boost Energy Levels

Rambutan boosts energy levels, as 100 gm of rambutan contains 38 calories. The fruit contains healthy sugars such as glucose, fructose and sucrose, which can be easily absorbed by the body for an instant energy boost.

In addition, the water content in rambutan is also high, which is a reason it is preferred by sportspersons and athletes.

Rambutan Lowers Diabetes Risk

Besides this, rambutan is good for diabetes. Various studies have discovered that eating rambutan can help lower blood sugar levels and improve glucose tolerance.

The fruit contains various dietary fibres and natural sugar called fructose, which are slowly absorbed by the body.

Furthermore, the seeds and peel of the rambutan reduce various diabetes risks, such as lowering insulin resistance, reducing fasting blood sugar levels and more.

Rambutan Lowers Cancer Risk

Rambutan is a fruit with high antioxidant properties that may help lower the risk of cancer. These properties can help fight inflammation and protect the body's cells from damage.

The fruit is also rich in vitamin C, which helps neutralise harmful free radicals and thus offers protection from different kinds of cancer. Not only this, but rambutan peel can alter the growth of cancer cells in the body.

Rambutan Promotes Hair Health

One of the other common uses of rambutan is for hair health. The fruit contains antibacterial properties, which help in treating various scalp issues like dandruff, itching, etc. Furthermore, the vitamin C content present in the fruit helps in nourishing the hair and scalp.

In addition, the copper content in the fruit helps prevent hair loss. It also helps intensify the natural hair colour, thus preventing greying; and protein content in rambutan helps strengthen the hair roots.

Rambutan Improves Skin Health

Another prominent benefit of rambutan seeds is better skin health. Rambutan seeds have properties that enhance skin health and appearance. The paste of the rambutan seeds can be applied on the face for an even and clear complexion. Regular application can smoothen and soften the skin.

Additionally, the high water content makes it a good hydration source for the skin. The presence of manganese and vitamin C aids in collagen production.

Rambutan During Pregnancy

Rambutan is a rich source of various nutrients and antioxidants that are required during pregnancy. The high amount of vitamin C helps boost immunity during pregnancy and thus prevents the risk of various illnesses.

Furthermore, the fruit is rich in energy and dietary fibre, which helps meet the daily calorie requirements during pregnancy. Besides, the calcium in rambutan fruit helps maintain ideal bone density, which is good for pregnant women.

• One common use is to eat ripe rambutan fruit on its own. Simply cut the fruit and eat the white flesh.

• Another common use of rambutan fruit is to make juice. To do this, simply blend the white flesh of the fruit with regular or coconut water.

• Rambutan fruit is also a sweet and juicy addition to dessert. Many individuals add rambutan to fruit tarts.

• In addition to dessert, rambutan can also be used in savoury dishes. It is widely used as a topping for grilled chicken or fish.

• Besides this, the juice of rambutan leaves can improve scalp health. Applying rambutan leaf juice to the scalp helps eliminate frizzy hair.

As mentioned above, rambutan fruit has a red and spiky exterior. It must be washed properly before consumption.

You will need to cut off the spiky outer shell. Inside, you will find a white and smooth fruit with a pit in the centre. You can eat the white pulp/flesh and discard the skin and the pit. The fruit can also be served dried or canned.

While selecting rambutan fruit, look for a fresh fruit that is bright yellow or red. The spikes should be firm. Don't go with one that has bruises, as it may be overripe or damaged.

When it comes to storage, the fruit can be stored at room temperature for a couple of days. However, refrigerating the rambutan fruit can give it a lifespan of a week or so, but it can end up losing its aroma.

While storing, the fruit should be wrapped in a perforated plastic bag or paper towel.

Rambutan Mint Frappe

Ingredients:

• 15 rambutans.

• 1½ cup of ice cubes.

• 1 cup light coconut cream

• 10 to 15 fresh mint leaves.

• 2 sprigs of mint (if available)

Method:

Step 1: Wash the rambutans and then peel and deseed them and keep them aside.

Step 2: Next, blend the coconut cream, rambutans and mint leaves.

Step 3: Add the ice cubes and then again blend the mixture for one minute till the mixture is smooth and creamy.

Step 4: After blending, pour the mixture into glasses and decorate it with sprigs of mint.

Rambutan Salad

Ingredients:

• Rambutans (as required).

• 1 finely chopped red onion.

• Deseeded red chillies.

• Crushed garlic

• Pineapple vinegar

• Salt and pepper (as needed)

• ½ cup of fresh mint leaves.

½ cup of lemon basil.

Method:

*Step 1: In a giant bowl, add the chopped onion, garlic, pepper, vinegar and salt. Keep it aside for a while.

*Step 2: Next, in another bowl, peel and deseed rambutans as per the requirement. It is best to take five rambutans per person.

*Step 3: Now add rambutans to the bowl, and then add the red chilli, lemon, basil and mint leaves.

*Step 4: After adding, gently toss all the mixture together.

**Step 5: The prepared salad can be served cold with leafy green meat or grilled fish of your choice.

Rambutan Curry

Ingredients:

• 5 rambutans peeled and deseeded.

• 1 tbsp garlic ginger paste.

• 2 tsp red chilli powder

• 1 tsp turmeric powder

• Salt (as required)

• 1 cup pineapple juice extract

• Pepper (as needed)

• Lime wedges and coriander leaves for garnish.

Method:

Step 1: In a pan, boil the pineapple extract on medium flame.

Step 2: Add ginger garlic paste, red chilli powder, turmeric powder, pepper and salt.

Step 3: Let the flavours of spices get absorbed completely. Now lower the flame and add rambutan fruits.

Step 4: Stir the mixture well and cook it on a medium flame for 2 to 3 minutes and then turn off the heat.

Step 5: Garnish the curry with coriander leaves and lemon juice and serve it hot with rice.

When consumed in excessive quantities, rambutan can lead to constipation. It is rich in fibre content, which may cause bowel problems or an upset stomach.

• Overripe rambutan can convert sugar into alcohol, which is, again, a problem for people with blood pressure issues.

• Rambutan also has a mid-range glycemic index. Hence, pregnant women with gestational diabetes should be careful while consuming it. It can cause a rise in blood glucose levels.

• Rambutan allergies are very rare; however, people with allergic reactions need to be very careful while consuming rambutans. The allergic reaction may include itching in the eyes, swelling in the throat, etc.

• The seeds of rambutans contain tannins and saponins, which are bioactive compounds that can be toxic to a few individuals. These compounds may cause dizziness and affect individuals' moods.

• If you experience any severe problems after eating rambutan, it is best to contact a healthcare practitioner and seek medical help.

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Rambutan is a tropical fruit that is a powerhouse of vitamins and minerals. Rambutan benefits include better heart health, improved digestion, reduced inflammation, better skin and hair health, etc. The fruit can be eaten raw, but many people prefer to juice it.

Despite its nutritional value and health benefits, it should be consumed in moderation. Excessive consumption may cause stomach issues, allergic reactions, spikes in blood glucose levels, etc.

In case of any rambutan side effects, it is best to reach out to the health care practitioner.

How many rambutans can I eat a day?

Rambutan is a fruit high in minerals, vitamins and fibre. Hence, it should be consumed in moderation. An average individual can consume 5- 6 rambutans in a day.

Can rambutan go bad?

Rambutans have a shelf life of 4-5 days if stored at normal room temperature. However, if they are refrigerated, they can last up to a week.

Is it okay to eat rambutan seeds?

Rambutan seeds contain a bioactive compound which may be toxic to some individuals. Hence, it is best to eat only rambutan fruit and avoid seeds.

Disclaimer: This is a general guide on the Health Benefits of Rambutan. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.