Rambutan Fruit Benefits: Nutrition, Recipes and How to store ?

Only some people reading this article may have heard about the fruit we are discussing today, but it is pretty popular in many different parts of the world.

Rambutan, a tropical fruit, grows on the rambutan trees, primarily in Southeast Asian countries. If you are lucky to know about it, you know it’s delicious.

If you are hearing about this fruit for the first time, read along to know what it is and its numerous health benefits.

What is Rambutan Fruit?

Rambutan, scientifically known as Nephelium Lappaceum, is a unique fruit with a spiky red exterior. It has a leather-like texture inside, is white-coloured and has a juicy, tangy, and sweet taste.

This fruit is native to many Southeast Asian countries, such as Indonesia and Malaysia, and because it’s grown in a tropical environment, it is also called a tropical fruit.

Even the word – Rambutan is taken from Malaysian and Indonesian languages. In their culture, hair is referred to as rambut.

Because of its spiky exterior, it is compared with its hairy appearance, hence the name. When the fruit is peeled, it also looks like the Indian litchee.

It has one seed within the centre of the flesh, and the flesh is very nutritious. Let’s find out the numerous health benefits you may get from this fruit.

Nutritional Profile of Rambutan Fruit

Below are the different nutrients present in 100 grams of this fruit [1]:

Health Benefits of Rambutan Fruit

Listed below are some incredible health advantages of this delicious and unique-looking fruit:

#1. Digestive Health

Digestion is one of the significant issues people face these days. Maintaining digestive health means maintaining overall health.  

Though there is no extensive research specifically on Rambutan for digestion, a few research studies have indicated the medicinal effects of dried Rambutan fruit that may help in treating upset stomach, diarrhoea, dysentery, or even fever.[2]

Rambutan is a good source of antioxidants that help regulate gut microbiota homeostasis.

Also, Rambutan peel has high bioactive compounds, which significantly attracts the food industry because antioxidants might support the overall physiological functioning of the kidney, liver, and digestive systems. 

You must understand how well your gut is performing by taking a quick digestive quotient test, and if it’s working well, it’s great; otherwise, it is time to focus on it.

If you want to know more about this fibre percentage in any product you consume,  you are welcome to check it out on my meal plan.

#2. Weight Management

Rambutan fruit is high in phytochemicals, which might support its anti-obesity and anti-diabetes features [3]. Though more scientific evidence is needed, the fruit indeed has a good therapeutic potential, which needs to be explored further.

To manage weight, you should be cautious about consuming Rambutan fruit because it provides 73kcal/100 g, comparatively more than other fruits. It may not directly support weight loss but can definitely be considered for weight gain due to its calories. Still, it is better to consult experts before including it in your diet!

#3. Immune System

This fruit is a rich source of vitamin C that your body needs to absorb dietary iron perfectly that may lead to effective blood circulation.

Additionally, vitamin C is an excellent antioxidant that may protect cells from damage. 5-6 pieces of this fruit may help you meet 50% of your daily vitamin C needs [reference].

It also contains phytochemical compounds, like flavonoids, phenols, geraniin, corilagin, and ellagic acids. All these antioxidant components may help deactivate the free radicals and protect your body from different cell damage.

Furthermore, vitamin C is an essential antioxidant that may help the body flush out toxins while also being necessary for the growth and development of all bodily tissues ^[4].

#4. Heart Health

Your heart health needs a balanced sodium- potassium levels for its healthy functioning. Rambutan may provide you with this ‘balance,’ improving your heart functions.

Potassium may also be an excellent mineral for people with hypertension and heart-related ailments. Also, the fruit contains flavonoids that may help reduce bad cholesterol levels.

Ellagitannin geraniin is a polyphenolic compound present in the rind of rambutan which may be potentially effective against metabolic disorders such as CVD, diabetes etc ^[5].

The antioxidants present in the fruit may help in improving the functioning of the heart ^[5].

#5. Skin Health

 This fruit contains different vitamins and antioxidants that may help neutralise your body’s free radicals. If free radicals are prevented, your skin can improve its radiance and texture. 

Vitamin C present in the fruit may also help in collagen production, which supports overall skin health ^[6]. However, for healthy skin, you should consider lifestyle and dietary modifications. For example, regular physical activities, stress management, and adequate sleep are essential to support your skin health. 

This fruit may also support collagen biosynthesis. Its anti-inflammatory properties may help relieve irritation and itching on the skin ^[7].

Also, remember healthy skin reflects overall good health that requires, dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

#6. Diabetic Health

Diabetes Mellitus is a growing concern worldwide. Rambutan is low in glycemic index ( 54.8), making it suitable for people with diabetes.^[8].Being a low-GI fruit, it works by providing long-lasting and steady energy, simultaneously allowing a more gradual rise of blood glucose. Thus, it might help keep you full for a longer time and cause a slower and smaller rise in your blood sugar levels. 

#7. It may help with Managing Dengue Symptoms

Rambutan belongs to Sapindaceae family, found in tropical nations including Malaysia, Thailand, Indonesia, and the Philippines.  It contains gernaiin, which might have anti-viral properties and may act against the dengue virus.

However, you must consult your doctor if you have any dengue symptoms. Additionally, you can always speak with a dietician to understand whether or not to include this fruit in your specific dengue diet.

#8. Muscle Cramps

Muscle cramps are sudden and painful sensations accompanied by sustained contraction of muscle fibres. They might be isolated phenomena or disease-related. From a functional perspective, studies have endorsed a positive impact of magnesium on improving exercise performance by limiting lactate accumulation and increasing glucose uptake. 

This fruit contains a good amount of this mineral (Nutritional Table), which may help relieve muscle cramps and sores. However, you need to check if it is disease-related or a sudden feeling. Eating rambutan fruit may help if you are magnesium deficient, but you should consult a doctor if the painful feeling persists or is associated with other symptoms. A timely diagnosis can help prevent further health issues. 

#9. Bone Health

The body’s bones may absorb the calcium in rambutan fruit, which may contribute to maintaining ideal bone density for daily activities and unrestricted, flexible mobility. 

Rambutan’s high potassium concentration may also improve the body’s ability for cells and tissues to absorb minerals, which may support bone health ^[10].

It also contains a good amount of copper, which may play a role in the proper growth and maintenance of various cells, including those of bones, brain and heart.

#10. Hair Health

Rambutan is also rich in antibacterial qualities that may help treat scalp itching and dandruff. Besides, vitamin C may help nourish the scalp and hair and give it a shine.

This fruit also contains copper, which may assist with maintaining hair texture and density. Copper may also help in preventing premature greying. Additionally, the protein in it may help in strengthening your hair roots. 

Pro Tip: Rambutan leaf powder has also been used as a natural dye.^[11] You can try it !

#11 May Aid in Urinary Tract Infection (UTI)

Significant levels of vitamin C found in rambutan may provide anti-inflammatory qualities that may help minimise bladder irritation, which is more frequent in women than in males.

Furthermore, the antioxidant properties of this substance may help eliminate dangerous germs and free radicals from the body.

This may help to ensure that wastes and extraneous food residues are correctly eliminated from the body and do not build up in the system by limiting the oxidation of healthy cells in the organs of the excretory system^[10] .

How to Incorporate Rambutan Fruit?

It is a very delicious fruit that can be used to make numerous dishes. Some of these are:

• Cakes
• Juices
• Smoothies
• Ice-creams
• Puddings
• Soups
• Salads
• Curries
• Jams
• Marmalades
• Chips

Rambutan Smoothie Recipe

Ingredients:

• Rambutan – 1-2 medium sized
• Almonds – 2-3 grams soaked
• Jaggery – 5 grams
• Milk – 1 cup

Method:

• Add all the ingredients to a mixer.
• Blend them to form a smooth consistency.
• Add ice to the glass, pour the smoothie, and serve chilled.

Rambutan Jam Recipe

Ingredients:

• Rambutan – 500 grams
• Cloves – 2
• Sugar – 1 ½ cups

Method:

• Bring some water to boil.
• Add peeled rambutan and cloves to the water and boil until the flesh separates the seeds.
• Discard the seeds.
• Take a pan and cook the fruit’s flesh and sugar for 20 minutes or until it has jam-like consistency.
• Remove the cloves and keep the jam in seal-packed containers.

Things to Keep in Mind When Eating Rambutan Fruit

Rambutan’s fruit is considered a nutrition powerhouse. The flesh is safe to eat, but you may want to avoid eating seeds and peels as they may be toxic to human consumption.

Some people may even have allergies after eating this fruit. So, if eating for the first time, eat a few to rule out any such effects.

It is a fruit with high fructose, and you may want to consume it in moderation to prevent any health concerns.

Please consult expert dieticians to know the best ways of adding it to your diet.

How to Store Rambutan Fruit?

Rambutan is enjoyed when it’s chilled, so when you buy it, keep it refrigerated. They will taste good and also stay fresh for long.

You should prefer to keep them with their skin in the fridge and not peeled. They should not be peeled in much advance before eating.

You can also wrap them in a paper bag to moisturise them.

Final Words

Rambutan is a unique fruit with a slightly acidic and sweet taste and texture similar to litchi or grapes. It is an excellent source of dietary fibre and vitamin C.

It is a very safe fruit that everyone can eat. However, you must refrain from eating the one available as a canned product as it may have added sugar.

It is delicious and can be used as smoothies, salads, or curries.

Frequently Asked Questions