Share
If you’re walking through the streets of central and northern Kerala, you’ll come across street-side vendors selling some bright red and yellow furry fruits. The tropical fruit rambutan is native to Southeast Asia, particularly in countries like Indonesia, Malaysia, Thailand, and the Philippines. However, the fruit has gained popularity among the Malayalis in the past few years.
Rambutan's name has been derived from the Malay word ‘rambut,’ which means hairy. The fruit was named after its distinctively hairy exterior. The fruit is roughly the size of a golf ball and is covered in a spiky, red, or yellow-green peel with soft, hair-like protrusions. These hairs give the rambutan its intriguing appearance, resembling a miniature sea urchin or a fantastical creature from a tropical dream. Upon peeling the exterior, you’ll discover the fruit's translucent, juicy flesh, which ranges from pale to vibrant shades of pink or white. The flesh clings to a large seed, similar to a lychee or longan fruit, both of which are close relatives of the rambutan.
In India, rambutan is cultivated in the states of Kerala, Tamil Nadu, and parts of Karnataka. It is one of the most cultivated fruits in Kerala. Their low maintenance cost and high profits prompt people to take up rambutan farming. The exotic fruits are mostly cultivated in the Thodupuzha, Ranni, Thiruvalla, Muvattupuzha, and Erumely regions of the state. Besides, farmers in Wayanad, Kozhikode, and Kasaragod are also taking up rambutan farming.
Apart from its delicious taste, rambutan is rich in nutrients and has medicinal properties. It is loaded with vitamins, carbohydrates, and proteins. It serves as a remarkable source of vitamin C, bolstering the immune system and supporting collagen production for healthy skin and tissue repair. The tropical gem plays a crucial role in combating oxidative stress within the body. The presence of these antioxidants in rambutan not only enhances its nutritional value but also positions it as a nourishing ally in promoting overall well-being.
Take a look at some of the health benefits of rambutan:
- Promotes Digestion
The presence of dietary fibre embedded within its juicy flesh is a vital component for digestive wellness. The dietary fibre present in rambutan aids in regulating bowel movements and preventing constipation by adding bulk to the stool and facilitating its smooth passage through the digestive tract. This, in turn, supports a balanced gut environment and helps to prevent discomfort and irregularity.
- Aids Weight Loss
This exotic fruit, renowned for its juicy and refreshing taste, can be a beneficial addition to a weight-management regimen. Rambutan's relatively low-calorie content, coupled with its high-water content and dietary fibre, offers a satisfying snack option that helps control hunger and promotes a feeling of fullness without significantly contributing to calorie intake.
- Reduce Blood Sugar Level
This exotic fruit's nutritional composition, including its dietary fibre, plays a role in regulating glucose metabolism. The fibre content in rambutan can slow down the absorption of carbohydrates, preventing rapid spikes in blood sugar after meals. Additionally, certain bioactive compounds, such as flavonoids and polyphenols, enhance insulin sensitivity and improve glucose utilisation.
- Fight Infection
This tropical fruit contains a range of bioactive compounds, including antioxidants and vitamins, which are known to support the body's immune system. Vitamin C in rambutan plays a pivotal role in bolstering the immune response by promoting the production of white blood cells and antibodies that help fend off pathogens. Moreover, the fruit's polyphenolic compounds have potential antimicrobial properties.
- Controls Blood Pressure
The presence of essential minerals, such as potassium, is crucial for regulating fluid balance and supporting optimal cardiovascular function. Potassium regulates the blood pressure level by contributing to relaxed blood vessel walls and reduced tension in the arteries. Furthermore, rambutan's polyphenol content may promote vasodilation, helping to widen blood vessels and improve blood flow.
Rambutan is a nutrient-rich fruit with a creamy pulp, offering potential benefits for digestion, immunity, and weight management. However, it's important to be mindful of its potential risks, especially for individuals with diabetes, pregnant or lactating women, those prone to allergies, and those susceptible to digestive problems. According to Healthline, Studies suggest that high-glycemic-index foods can elevate blood glucose levels, making rambutan consumption a potential risk for people with diabetes.
Moderation is key; a few half-ripe rambutans may be suitable for those with diabetes, while fully ripened ones can be enjoyed in moderation by non-diabetics. The medium glycemic index of rambutan may impact blood glucose levels, requiring caution for women with gestational diabetes. Excessive rambutan consumption may lead to digestive issues such as constipation. While the fruit can be used as a remedy for diarrhoea, consuming it in moderation is essential. Excess fibre intake might result in bowel problems and stomach disturbances. If you have any such issues, consulting a healthcare professional before including rambutans in your diet during pregnancy or lactation is advisable.
