Whole Rambutan Fruit
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Nutrition, health benefits and how to eat rambutan

Rambutan is a tropical fruit native to Southeast Asia. Rambutan takes its name from the Malay word for hair, as they are about the size of a golf ball with a hairy red and blue shell that resembles a sea urchin. When eating rambutan, the white flesh of the fruit has a light sweet taste and has a seed in the center. The following article will explain what is the effect of rambutan and whether rambutan fruit is good.

1. Provides plenty of nutrients and antioxidants

Rambutan fruit is rich in minerals, vitamins and beneficial plant compounds. Specifically:
Fiber: The flesh of the fruit provides about 1.3-2 grams of fiber content per 100 grams – similar to the content in apples, oranges or pears. Vitamin C: Vitamin C in rambutan helps the body absorb iron from food more easily. This vitamin also acts as an antioxidant, protecting your body’s cells from damage. Eating 5-6 rambutans will meet 50% of the body’s daily vitamin C needs. Copper: Rambutan also contains a significant amount of copper, which helps in the development and maintenance of the existence of various cells, including bones, brain and heart. Other minerals: Rambutan also provides small amounts of manganese, phosphorus, potassium, magnesium, iron and zinc. Eating 100 grams (or about 4 berries) will meet 20% of the daily copper requirement and 2-6% of the recommended daily intake of other nutrients. Although the skin and seeds of rambutan also contain some nutrients, antioxidants and other beneficial compounds, they also contain some compounds that are harmful to humans, so it is advisable to avoid eating the seeds altogether. to ensure health.

2. Promotes digestive system activity

Rambutan can promote a healthy digestive system because they contain both types of fiber:
Insoluble fiber: makes up 50% of total fiber, passes through the intestines without being digested, contributing to weight gain stools and speed up bowel movements, thereby reducing the risk of constipation. Soluble fiber: Provides food for the beneficial bacteria in the intestinal tract. In turn, these bacteria produce short-chain fatty acids like acetate, propionate, and butyrate that help feed cells in the gut, reduce inflammation, and improve symptoms of intestinal disorders such as irritable bowel syndrome (IBS). ), ulcerative colitis and Crohn’s disease.

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3. Supports weight loss

As with most other fruits, eating rambutan can prevent weight gain and promote weight loss over time. With about 75 calories and 1.3-2 grams of fiber in 100 grams, rambutan is relatively low in calories compared to the amount of fiber it provides. This means that eating rambutan keeps you fuller for longer, reduces the likelihood of overeating and aids in weight loss. In addition, the soluble fiber in rambutan can dissolve with water to form a gel-like compound in the intestines, slowing down the digestion and absorption of nutrients, helping you to reduce cravings and stay full for a long time. than.

4. Anti-infective support

Eating rambutan can help strengthen the immune system in many ways. Specifically:
Rambutan is rich in vitamin C, this vitamin promotes the production of white blood cells that the body needs to fight infections. Rambutan peels have been used for a long time to fight infections, because they contain compounds that can protect the body from viral and bacterial infections. However, although some people still eat the shells, most of the rambutan peels are generally considered inedible.

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5. How to eat rambutan

Rambutan can be purchased fresh, canned, juiced or dried to make jam. If you want to choose fresh rambutan fruit, to be sure the fruit is ripe, you can rely on its thorn color. The redder the rambutan spines, the sweeter the ripe fruit will be.
You should remove the rambutan skin before eating by using a knife to cut across the peel, then swirl the two sides of the peel with two hands to reveal the white flesh inside. The flesh of the fruit is edible while the seeds of the rambutan are not. You can remove the seeds with a knife or spit after you have eaten the flesh.
Rambutan pulp can be combined in many recipes, salads, smoothies, ice cream, cakes…
Overall, rambutan is a very nutritious fruit and brings many benefits. for health such as: Losing weight, stimulating digestion and increasing resistance to infection. The ripe rambutan season usually lasts from April to June of the solar calendar, at these times eating rambutan is very fresh and cheap, very easy to incorporate in the human diet.

Source: Vinmec, healthline.com