What is Rambutan?
Rambutan is an exotic type of fruit from Southeast Asia which is known for its incredible health benefits. It has a spiky red and yellow skin and the inside consists of a seed and sweet white flesh, resembling a litchi.
It’s known as a “super fruit” because of its incredible nutritional value, helping to improve the health of the heart, digestion, bones, skin, kidneys, and more. It’s packed with vitamins, minerals, antioxidants, fiber, and protein, and it’s absolutely delicious on its own or in a fruit salad or smoothie.
Where to Get it and How to Eat it?
While rambutans only grow in tropical areas, they are becoming more widely available throughout the world and can be bought at large grocery stores in the US, UK, Europe, and Australia.
They are best eaten fresh and can simply be peeled when ripe, just like a litchi, but can also be bought canned, frozen or in the form of jams, juices, and jellies.
What are the Health Benefits of Eating Rambutan?
1..Excellent for Weight Loss
Rambutan contains only 82 calories per 100 grams and has no fat, which makes it an excellent choice for supporting natural weight loss. It also contains plenty of dietary fiber and isn’t a carbohydrate-heavy snack, which helps to keep blood sugar levels balanced, encourages natural fat loss, and reduces cravings for unhealthy sweet treats.
2. Lowers Cholesterol
Containing both soluble and insoluble fiber, rambutan is an excellent cholesterol-lowering food source, which helps to reduce the risk of developing heart disease, strokes, and hypertension.
100 grams of fresh rambutan offers up to 4% of the daily recommended amount of vitamin B-3, which has been proven to effectively reduce low-density lipoprotein (LDL) cholesterol levels, the bad kind of cholesterol that blocks arteries.
3. Improves Digestion
Being high in water, fiber, vitamins, and minerals, rambutan is highly beneficial for digestion, helping to increase nutrient absorption and keep bowel movements regular while hydrating the body.
1 cup of rambutan provides 5% of the daily recommended amount of dietary fiber, which helps to prevent constipation, flatulence, colon cancer, and digestive disorders.
According to the Centers for Disease Control and Prevention (CDC), only 8% of Americans are meeting the recommended daily amount of dietary fiber, something that rambutans can help to remedy.
4. Strengthens Teeth and Bones 
Every bite of rambutan contains calcium, phosphorus, magnesium, and iron, which are excellent nutrients for maintaining healthy teeth and bones.
Just one cup of sweet rambutan offers 3% of the daily recommended amount of highly absorbable calcium, which helps to maintain bone mineral density to prevent fractures, joint pain, arthritis, and osteoporosis. It’s also a fruit with high water content and low acidity, which helps to keep teeth strong and healthy while nourishing the skeletal system.
5. Increases Immunity
100 grams of rambutan contains up to 66% of the daily recommended amount of Vitamin C, which is a powerful antioxidant that is highly beneficial for the immune system.
By boosting white blood cell count and reducing free-radical damage, colds, flu, infections, and fever can be prevented by adding rambutan to your daily routine.
6. Hydrates and Energizes
According to a study by the Centers for Disease Control and Prevention (CDC), more than 60% of Americans are not hydrating their bodies sufficiently, which causes headaches, fatigue, poor cognitive function, and constipation. The body is made up of more than 70% water, which is why it’s important to eat enough water-rich foods and to drink enough water.
Rambutan flesh contains 82.1% water, which makes it an excellent fruit to include in a healthy and hydrating diet plan. It also contains magnesium and potassium, which help to regulate fluid levels in the body, leaving you feeling optimally energized.
7. Cleans the Kidneys
Phosphorus is an essential mineral for the maintenance, development, and repair of cell tissues in the body and rambutan contains 16.6 milligrams per 100 grams, meeting up to 4% of the daily recommended amount. Research has shown that phosphorus helps the kidneys to remove excess waste, which can help to prevent the development of kidney disease.
Rambutan also contains trace amounts of copper, which is excellent for keeping kidneys and other vital organs functioning properly.
8. Tones Skin 
The intense burst of water, fructose, vitamins, minerals, and antioxidants makes rambutan one of nature’s best skin revivers, boosting elasticity and reducing the appearance of fine lines and wrinkles. The high amount of vitamin C helps to boost collagen production
in skin tissues, which keeps skin looking young and toned.
9. Regulates Blood Sugar
The high fiber content combined with the relatively low glycemic index (GI) value of rambutan helps to promote satiation while regulating blood sugar levels. 1 cup of rambutan provides 1.3 grams of dietary fiber and 30 grams of carbohydrates, which is an excellent ratio for preventing blood sugar spikes and dips.
10. Helps to Prevent Cancer
One of the primary beneficial compounds in rambutan is gallic acid, which has been shown to reduce free-radical damage on a cellular level in the body. By reducing the amount of damage caused by exposure to the sun’s UV rays, environmental pollution, and chemicals, rambutan is able to keep cells healthy, alkalized and functioning properly, which inhibits the development and growth of cancer cells.
A study conducted by the Universiti Kebangsaan Malaysia found that both the skin and flesh of rambutan was effective at reducing the risk of developing various types of cancer, particularly cancers of the colon.
11. Source of Iron
An iron deficiency can cause anemia, fatigue, dizziness, and migraines due to the lack of oxygen-enriched red blood cells. Regular consumption of rambutan will help to boost iron intake, meeting 3% of the daily recommended amount per 100 grams.
12. Improves Sperm Motility
Research has shown that a Vitamin C deficiency can be associated with low sperm motility, which means that fruits like rambutan can help to increase both sperm count and motility.
150 grams of rambutan meets 100% of the daily required amount of Vitamin C, which makes it easy to boost fertility and sperm motility in one delicious snack.
Sources:
https://heartuk.org.uk/health-and-high-cholesterol
https://medlineplus.gov/druginfo/natural/924.html
https://www.sciencedirect.com/science/article/pii/S0889157505001304
https://www.kidney.org/atoz/content/phosphorus
