Rambutan: A Tasty Fruit With Health Benefits
Rambutan is a tropical plant that belongs to the Lerak-lerakan tribe or Sapindaceae , originating from the islands of Southeast Asia. The word "rambutan" comes from the Indonesian language which is rooted from the word "rambut" because of the shape of the fruit which has skin resembling hair.
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The rambutan fruit is rich in many vitamins, minerals and beneficial plant compounds.
Its flesh provides around 1.3–2 grams of total fiber per 3.5 ounces (100 grams) — similar to what you would find in the same quantity of apples, oranges or pears (
It’s also rich in vitamin C, a nutrient that helps your body absorb dietary iron more easily. This vitamin also acts as an antioxidant, protecting your body’s cells against damage. Eating 5–6 rambutan fruit will meet 50% of your daily vitamin C needs. (3, 4).
Rambutan also contains a good amount of copper, which plays a role in the proper growth and maintenance of various cells, including those of your bones, brain and heart.
It offers smaller amounts of manganese, phosphorus, potassium, magnesium, iron and zinc as well. Eating 3.5 ounces (100 grams) — or about four fruit — will meet 20% of your daily copper needs and 2–6% of the daily recommended amount of the other nutrients (3).
The rambutan peel and seed are thought to be rich sources of nutrients, antioxidants and other beneficial compounds. Though some people eat them, neither are currently considered edible (5,
In fact, they appear to contain certain compounds that may be toxic to humans (10,
Roasting the seeds may reduce these effects, and individuals from some cultures seem to consume them this way. However, reliable information on the proper roasting procedure is currently unavailable.
Until more is known, it may be safest to avoid eating the seeds altogether.
Rambutan may contribute to a healthy digestion due to its fiber content.
About half of the fiber in its flesh is insoluble, which means that it passes through your gut undigested.
Insoluble fiber adds bulk to your stool and helps speed up intestinal transit, thus reducing your likelihood of constipation (
The other half of the fiber is soluble. Soluble fiber provides food for your beneficial gut bacteria. In turn, these friendly bacteria produce short-chain fatty acids, such as acetate, propionate and butyrate, which feed the cells of your gut.
These short-chain fatty acids can also reduce inflammation and improve symptoms of gut disorders, including irritable bowel syndrome (IBS), Crohn’s disease and ulcerative colitis (
SUMMARYRambutan is a good source of soluble and insoluble fiber, which can prevent constipation and improve symptoms of certain gut disorders.
Just like most fruits, rambutan may prevent weight gain and promote weight loss over time (
At around 75 calories and 1.3–2 grams of fiber per 3.5 ounces (100 grams), it’s relatively low in calories for the amount of fiber it provides (
This can help keep you fuller for longer, which may reduce your likelihood of overeating and promote weight loss over time (
What’s more, the soluble fiber in rambutan can dissolve in water and form a gel-like substance in your gut that helps slow down digestion and the absorption of nutrients. It can also lead to reduced appetite and greater feelings of fullness (
Moreover, rambutan contains a good amount of water and can help keep you hydrated, which may further prevent overeating and aid weight loss (
SUMMARY
Rambutan is low in calories, yet rich in water and fiber. This combination may prevent overeating and keep you feeling fuller for longer — both of which can lead to weight loss over time.
The rambutan fruit may contribute to a stronger immune system in several ways.
For starters, it’s rich in vitamin C, which may encourage the production of the white blood cells your body needs to fight infection (
Getting too little vitamin C in your diet can weaken your immune system, leaving you more prone to infections (
What’s more, rambutan peel has been used for centuries to fight off infections. Test-tube studies show that it contains compounds that may protect your body against viruses and bacterial infections (27,
However, though some people eat the peel, it’s generally considered inedible.
SUMMARY
Various compounds found in the rambutan flesh and peel may strengthen your immune system and help fight infection.
Rambutan may offer additional health benefits — the best-researched include:
- May reduce cancer risk: A few cell and animal studies found that compounds in rambutan may help prevent the growth and spread of cancer cells (
30 , 31). - May protect against heart disease: One animal study showed that extracts made from rambutan peel reduced total cholesterol and triglyceride levels in diabetic mice (
32 ). - May protect against diabetes: Cell and animal studies report that rambutan peel extract may increase insulin sensitivity and reduce fasting blood sugar levels and insulin resistance (
32 , 33, 34, 35).
Though promising, these three additional benefits are generally linked to compounds found in the rambutan peel or seeds — both of which are not usually consumed by humans.
What’s more, most of these benefits have only been observed in cell and animal research. More studies in humans are needed.
SUMMARYCompounds found in rambutan peel and seeds may offer some protection against cancer, diabetes and heart disease. However, more human studies are needed.
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