Originating in Southeast Asia, rambutan is a relative of lychee and longan. Its sweet, creamy white flesh surrounds a central seed.

Rich in nutrients and antioxidants

Rambutan fruit is packed with beneficial vitamins, minerals, and plant compounds. A 190 g serving of rambutan contains the following nutrients:

125 calories

31 g carbohydrate

0,8 g total fat

1,6 g protein

9,5 mg calcium

0,6 mg iron

324,9 mg potassium

It is also a significant source of vitamin C, which helps the body absorb dietary iron more easily. This vitamin also acts as an antioxidant, protecting body cells from damage. A 100 g serving of rambutan provides 21,5 mg to 49,5 mg of vitamin C.

Rambutan also contains a notable amount of copper, which plays an important role in the development and normal function of various cells, including bone, brain, and heart cells.

Supports digestive health

A 100 g serving of rambutan provides 0,61-6,5 g of fiber, accounting for 3-23% of the daily recommended intake. This includes both soluble and insoluble fiber. Soluble fiber is broken down by gut bacteria, producing short-chain fatty acids (SCFAs) that provide energy for intestinal lining cells and regulate inflammation. Insoluble fiber increases stool bulk, promotes regular bowel movements, slows digestion, creates a feeling of fullness, and supports blood sugar control and weight maintenance.

Aids weight loss

Rambutan is low in calories, with about 125 calories per cup, and rich in fiber. This combination increases satiety, limits overeating, supports weight management, and promotes weight loss over time. The fruit's high water content also helps the body stay hydrated and reduces cravings.

Prevents infections

Consuming rambutan can boost the immune system in several ways. It is very rich in vitamin C; a deficiency of this nutrient in the diet can weaken the immune system, making one more susceptible to infections. Rambutan also possesses antimicrobial properties that help fight harmful bacteria.

Potential risks

Stomach issues

While rambutan's high fiber content is beneficial for health, it is important to gradually increase fiber intake. The body needs time to adapt to increased fiber. Otherwise, one might experience digestive issues such as bloating, abdominal distension, and cramps. Drinking more water can help prevent these problems.

Allergies

Symptoms to watch for after consumption include hives, itchy eyes, and throat swelling.

Bao Bao (Sources: Health, Healthline, WebMD)