In addition to being a rich source of vitamin C, rambutan also provides fiber, digestive-protective plant compounds, and several vitamins and minerals.
Rambutan is a delicious and nutritious fruit - Illustration photo
Rich source of antioxidants and vitamins
Rambutan is rich in vitamin C, a water-soluble vitamin that is important for immune health and acts as a powerful antioxidant. Antioxidants fight disease by neutralizing free radicals, or reactive molecules that can cause disease. Vitamin C also has anti-inflammatory properties.
Consuming enough vitamin C may help the body prevent the risk of cardiovascular diseases by helping to reduce blood pressure in people with high blood pressure and preventing atherosclerosis, or the buildup of plaque in the arteries, and certain cancers.
Support digestion
Rambutan contains both soluble and insoluble fiber, both of which aid digestion. Soluble fiber is fermented or broken down by bacteria in the large intestine, which then produces short-chain fatty acids (SCFAs).
There, SCFAs act as fuel for the cells lining the large intestine and regulate inflammation in the digestive tract. These fibers help make bowel movements easier.
Insoluble fiber supports regular bowel movements, helping you feel fuller after eating by helping to regulate blood sugar levels and maintain a healthy weight. Consuming enough fiber-rich foods can help prevent the risk of colon cancer, heart disease, and type 2 diabetes.
Nutritional value of rambutan
The nutritional composition of fresh and canned rambutans differs, and the vitamin C content of fresh rambutans also varies depending on where they are grown. However, both fresh and canned rambutans are nutritious.
One serving (80g) of rambutan provides the following nutritional values:
Calories: 123
Protein: <1g
Carbohydrate: 31.4g
Fiber: 1.35g
Fat: <1g
Manganese: 0.515 mg
Niacin: 2.02 mg
Vitamin C: 7.35mg
Notes when using
Rambutan is considered safe for most people. Although uncommon, there have been reports of allergic reactions to rambutan.
Some processed rambutan products can contain very high levels of added sugar, such as rambutan canned in thick syrup, which can contain several teaspoons of added sugar per serving. The American Heart Association (AHA) recommends that adults limit their intake of added sugars to no more than 6% of their daily calories, or 6-9 teaspoons per day.