Rambutans (scientific name: Nephelium lappaceum), also known as shaozi and hairy lychee, is a tropical fruit that looks like a caterpillar. It attracts attention because of its bright red skin and unique appearance.
Appearance features
Rambutan is a spherical fruit with a skin covered in soft red or orange bristles that give it a furry appearance, hence its name. The pulp is transparent, white or light yellow in color, soft in texture and sweet in taste.
Origin and distribution
Rambutan is native to Southeast Asia, including countries such as Malaysia, Thailand, Indonesia and the Philippines. They usually grow in tropical and subtropical areas and prefer humid and warm climates.
Variety
There are many kinds of rambutan, and there are 22 varieties in Indonesia alone. 9 Examples of different breeds include Cikoneng, Rapiah, Sinyonya and Binjai. Rambutan starts out green and turns red or yellow when ripe. Generally sold fresh or canned.
choose
Rambutan is ripe when its spines turn red or yellow. If they are still green, the fruits are not ripe. A rambutan is past its prime when its flowers begin to turn brown and dry out. Look for a vibrant, even complexion with no signs of insects or disease.
Nutritional value:
Rambutans are rich in vitamin C, fiber and antioxidants, making them a healthy fruit choice. They also contain small amounts of protein, carbohydrates and trace elements such as calcium, iron and potassium.
Rambutan nutrition facts
One cup of syrupy and drained canned rambutan (150 g) provides 72 calories, 1.4 g of protein, 18 g of carbohydrates, and 0.2 g of fat. Rambutan is a good source of vitamin C, manganese and copper. The following nutritional information is provided by the United States Department of Agriculture.
- Calories: 123
- Fat: 0.3g
- Sodium: 16.5 mg
- Carbohydrates: 31.3 grams
- Fiber: 1.4 grams
- Sugar: not specified
- Protein: 1g
- Manganese: 0.5 mg
- Copper: 0.1 mg
carbohydrate
Like most fruits, rambutan is primarily composed of carbohydrates. One cup of canned rambutan contains 31 grams of carbohydrates, 1.4 grams of which come from fiber. The USDA does not currently list the sugar content of rambutan; however, a portion of its total carbohydrates is attributed to natural sugars.
Canned rambutan packed in syrup has a higher sugar content than fresh fruit. The sugar content of fresh rambutan varies depending on its ripeness. When the outer spines are still green, rambutan tastes sour. When rambutan changes from green to red or yellow, the sugar content increases by 20%.
Fat
Rambutan is very low in fat, less than 1/2 gram per cup.
protein
Rambutan is not a significant source of protein. One cup of rambutan provides only 1 gram of protein.
vitamins and minerals
Rambutan provides manganese, copper, vitamin C, calcium, magnesium, potassium, folate and vitamin A. It is not very high in many vitamins or minerals, with manganese and copper being the highest. Based on a 2,000-calorie-per-day diet, one cup provides 22% of the daily recommendations for manganese and 11% of copper.
Calories
A 150g cup of canned rambutan filled with syrup and drained provides 72 calories, 94% of which come from carbohydrates. The remaining calories are made up of 3% protein and 2% fat. Fresh rambutan or canned rambutan in water may contain fewer calories.
health benefits
In addition to vitamins and minerals, rambutan also provides a variety of polyphenols that have the potential to improve human health. It reduces the risk of diabetes, supports cancer prevention, reduces the risk of kidney stones, and supports bone and heart health.
Reduce diabetes risk
Often, people with diabetes find fruit too sweet to include in their diet. However, fruits like rambutan have a variety of health benefits and are relatively low in sugar. But remember, diabetics should avoid fruits with syrups or added sweeteners.
A seven-year study of half a million Chinese adults found that eating more fruit was associated with a lower risk of diabetes and vascular complications. Embracing a whole-foods mentality that includes fruit may benefit those who are prone to diabetes.
May support cancer prevention
Rambutan contains a variety of antioxidants, including anthocyanins, phenolic compounds, and carbinol compounds. 4 Although there are no long-term human studies confirming rambutan’s anti-cancer effects, antioxidants in fruits and vegetables have long been linked to cancer prevention. Choosing raw rambutan provides the highest concentration of antioxidants.
Promote bone health
To some extent, bone loss is inevitable as we age. However, a healthy diet and physical activity can reduce the incidence and severity of this problem. Higher intakes of fruits such as rambutan are associated with higher bone mineral density, possibly due to the effects of potassium. By reducing urinary calcium excretion, rambutan may help prevent bone turnover and osteoporosis.
May reduce risk of kidney stones
Likewise, a fruit-rich dietary pattern aids in bone retention and may also prevent kidney stones. The most common kidney stones contain calcium. Consuming more potassium through fruits such as rambutan increases calcium absorption by the kidneys. This hypothesis is supported by several observational studies linking higher potassium intake to lower rates of kidney stones.
Support heart health
Like many fruits, rambutan has heart-healthy nutrients. Rambutan provides potassium that lowers blood pressure as well as fiber that lowers cholesterol. The folic acid and other B vitamins in rambutan reduce inflammation levels, thereby reducing the risk of stroke by up to 25%.
Finally, rambutan's vitamin C content helps scavenge free radicals that damage arteries over time. As part of a heart-healthy, plant-based eating plan, rambutan can help keep your diet varied and colorful.
How to eat
Rambutan is usually eaten as a fresh fruit. You can peel the skin directly and eat the pulp inside. The pulp can also be peeled and added to salads, juices, smoothies or desserts to add flavor and texture to foods.
allergy
Rambutan allergy is rare but has been reported. In one case study, a 22-year-old Thai sailor developed itchy eyes, hives and throat swelling within minutes of eating rambutan for the first time. Although this case is not recent, the reaction described still shows typical food allergy symptoms common today.
Negative Effects
For some people with irritable bowel syndrome (IBS), natural fruit sugars may trigger flare-ups. These short-chain carbohydrates, often abbreviated as FODMAPs, include fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
Rambutans and other fruits often contain FODMAPs, which can be a problem for people with sensitivities. If you notice gastrointestinal discomfort after consuming rambutan, consult a nutritionist or gastroenterologist to help get to the root of your symptoms.
A common misconception about rambutan is that its seeds are poisonous. However, rambutan seeds are highly nutritious when cooked and are safe for human consumption.
An allergy to rambutan may be related to an allergy to latex or other fruits, but not necessarily. If you suspect a food allergy, see an allergy specialist for further testing and advice.
Storage and food safety
The ideal storage conditions for rambutans are 46 to 59 degrees Fahrenheit and 90 to 95 percent humidity. While the exterior color may vary slightly, the interior will stay fresh for 14 to 16 days. In warmer or drier conditions (68 degrees Fahrenheit and 60% humidity), rambutan will only keep for 3 to 5 days.
As with all fresh fruits, it is important to wash your hands and rinse rambutans under running water before opening the fruit for consumption. Once rambutan is removed from the skin, it should be refrigerated in an airtight container and consumed within a few days.
Economic Value
Rambutan is one of the important agricultural products in Southeast Asia. It is not only an important food and economic source for local people, but also widely exported to all over the world, bringing considerable economic income to local farmers.
In general
Rambutan is a delicious, nutritious tropical fruit with numerous health benefits and economic value. Their unique appearance and taste make them popular and one of the indispensable fruits in the tropics.
