Rambutan - an exotic, healthy fruit

Rambutan is one of the latest fruits to enter supermarkets all over the world. Native to Malaysia, this fruit got its name from a Malay word which means ‘hairy’. Coming from the same family as lychee, it is also very close to it in taste and texture.

Rambutan cannot go unnoticed in any supermarket because of its unique appearance. It has a green and red hairy outside shell, which makes it look more like a sea urchin. But when the shell is removed, the inside is creamy white and pulpy with a seed in the centre. It is this pulpy part which is the edible portion of the fruit. Packed with some vital nutrients and health benefits, Rambutan is now a much sought-after fruit.

Health benefits

Loaded with nutrients and phytochemicals, Rambutan provides many health benefits, like:

● It lowers the risk of metabolic disorders and certain types of cancer. Rambutan is rich in Vitamin C, a nutrient that acts as an antioxidant, protecting against cell damage, thereby lowering the risk of cancer and heart disease. On an average, 5-6 Rambutans provide 50% of the daily requirement of this vitamin.

● It helps in the proper growth and maintenance of cells of vital organs like the brain, kidney, and heart. This is due to the presence of copper, a trace mineral, which helps in the production of red blood cells, regulation of heart rate and blood pressure, plus development and maintenance of bones.

● It keeps the digestive system healthy. The presence of both soluble and insoluble fibre in this fruit makes it a gutfriendly fruit. The soluble fibre feeds the healthy bacteria, keeping the gut healthy, while the insoluble one, provides bulk to the stool, and helps in the easy passage of waste from the body.

● It helps in maintaining weight. Low in calories and high in water and dietary fibre, this fruit works well in a weightloss diet plan. The presence of water and fibre not only helps in keeping the gut healthy but also gives a feeling of fullness, thus preventing hunger pangs and food cravings.

● It helps in keeping the immune system healthy. Rich in Vitamin C and many other immunity-boosting nutrients, Rambutan helps in preventing and fighting infection.

Inclusion in diet

Although the flesh of this fruit is safe and packed with nutrients, the skin and seed are considered inedible owing to the presence of certain toxic compounds. The ways of consuming the flesh are:

● Eat the fruit as it is. The best way is to peel it, remove the pit and chill it to get a nice, summery treat.

● Add it to smoothies to give natural sweetness and taste.

● Add it to fruit or vegetable salads.

● Use it in ice-cream, sorbets or juices to enhance the taste.

To conclude, when starting with any new food, start with small portions, and if it suits you, gradually add it to different recipes. Summer is the best time to enjoy this tasty, exotic fruit.