What is Rambutan fruit? Know its numerous health benefits

Rambutan, also known as Nephelium lappaceum, is a tropical fruit that hails from the lush landscapes of Southeast Asia. Its peculiar appearance, resembling a tiny, furry hedgehog, might raise eyebrows, but beneath that vibrant exterior lies a world of flavour and health benefits waiting to be explored.

The name "rambutan" even means "hair" in Malay. This is a nod to its spiky, hair-like skin. Typically the size of a lime, rambutans come in various colours, including green and red, with translucent, sweet and juicy flesh inside, similar to a lychee.

2 things you need to know

• Rambutan is rich in dietary fibre that aids digestion and supports weight loss.
• Antioxidants in it promote healthy skin and help fight infections effectively.

Rambutan in your diet

This exotic fruit has found its way into numerous culinary traditions. From delectable cakes and creamy ice creams to refreshing smoothies and tantalising puddings, rambutan adds a tropical twist to your desserts. But it's not just for sweet treats. Rambutan can be enjoyed in salads or as a base for nutritious juices, making it an excellent choice for a healthier diet. It has cooling and rejuvenating properties that make it a favourite in tropical climates.

(Rambutan packs a nutritional punch | Image: Shutterstock)

Nutritional benefits

Don't let its small size fool you. Rambutan packs a nutritional punch. In every 100 grams of this fruit, you'll find just 73.1 calories, along with 0.6 grams of protein, 0.1 grams of fat and 6.8 grams of carbohydrates. Rambutan boasts an impressive array of vitamins and minerals, including calcium, zinc, iron, folate, magnesium, copper, vitamin A and a whopping 65 milligrams of vitamin C. Plus, it offers 0.05 grams of dietary fibre.

Health benefits of Rambutan

Rambutan aids immunity

Rambutan's high vitamin C content supports immune function by enhancing cell activity and promoting rapid wound healing. It also acts as an antioxidant, reducing cell damage and death, which ultimately strengthens your immune system.

Rambutan aids digestion

Rich in dietary fibre, rambutan aids in healthy digestion. Soluble and insoluble fibres contribute to softening stools, facilitating their passage. It acts as a prebiotic and nourishes beneficial gut bacteria. This can alleviate symptoms of gastrointestinal disorders.

Rambutan helps in weight loss

The slow digestion of rambutan's dietary fibre keeps you feeling full for longer, reducing meal frequency and promoting effective weight management. Its high water content and low-calorie profile are also beneficial for weight-conscious individuals.

Rambutan and antioxidants

Rambutan's vitamins and minerals, including vitamin C, vitamin A, folate and magnesium, provide antioxidant properties that combat cell damage, delay ageing and lower the risk of chronic diseases.

Rambutan helps in fight against infection

Studies suggest rambutan's antimicrobial properties may help the body fight infections. Additionally, its zinc content acts as an antibacterial agent, inhibiting the growth of microorganisms, particularly bacteria.

Rambutan and heart health

The dietary fibre in rambutan lowers cholesterol levels while copper strengthens arteries and potassium prevents artery thickening, promoting heart health.

Rambutan aids in iron absorption

Vitamin C in rambutan enhances iron absorption in the body, ensuring healthy thyroid function and prevents anaemia.

Rambutan helps achieve radiant skin

Antioxidants, copper and zinc in rambutan combat environmental damage and inflammation and promote wound healing, resulting in healthier, glowing skin.

With its exotic allure and remarkable health benefits, rambutan is a fruit worth adding to your diet. Whether you're looking to boost your immunity, aid digestion, or simply savour a tropical delight, rambutan has you covered.