Raging for Rambutan

College of DuPage Nursing Student Andy Margate researched for Healthy Lombard that when thinking about healthy fruits, you would think of common fruits such as apples and oranges. However, one fruit that many people may have not heard about is a fruit called rambutan, a fruit that is related to lychee. It would be considered an “exotic” fruit in the United States but is quite widespread and quite popular in South-East Asian countries such as the Philippines, Malaysia, and Indonesia. It might be considered weird for those who don’t often eat this type of fruit, due to its appearance of being “hairy”. While it might have an odd appearance, it is still a fruit that has a lot of health benefits to the body.

How is it healthy?

            Rambutan is a great source of vitamin C about 4.9 mg per 100g of rambutan, which is 8.17% of your daily nutrition needs. Vitamin C is an essential part of maintaining a healthy body as it plays an important role in tissue formation, improves the absorption of iron for enhanced blood circulation, and it also improves the body’s immune system to fight off infections and is an antioxidant that helps remove toxins from the body (Netmeds, 2021).

It is also a great way to improve heart health, as rambutan is a great source of potassium with about 84.1 mg per 100g. Potassium is an important mineral for maintaining heart health, especially for managing high blood pressure. High blood pressure can be dangerous, as it can overwork the heart and damage the blood vessels providing a lower output of blood to the body (Netmeds, 2021).

Rambutans are also a great source of fiber, with every 100g it has 1g of fiber. Fiber is an important part of maintaining healthy digestion. Fiber allows the body to bulk up stool and increase its weight, allowing an easier time for the stool to pass through your system, reducing the risk of constipation (Healthline, 2018). This is also a great way to control your weight, as fiber can help prevent overeating by making you feel full. Since rambutans consist mostly of water and relatively low calories, about 82 calories per 100g of rambutan, it is a great snack for those who are in a strict diet or those who are looking to lose weight or are obese.

Rambutan is not a well known fruit around the world, but in Asia, it is well known to have health benefits while also being delicious. This is a great time to try a new fruit that is not known in the Western world, it might spark a new interest in trying more “exotic” fruits.


Photo by Andrew Coop and Tony Sebastian on Unsplash




DMello, S. (2021, September 20). Health benefits of rambutan. Medindia. Retrieved October 1, 2021, from https://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-rambutan.htm#rambutan-recipes.

Petre, A. (2018, December 7). Rambutan fruit: Nutrition, health benefits and how to eat it. Healthline. Retrieved October 1, 2021, from https://www.healthline.com/nutrition/rambutan.

Rambutan: Health benefits, nutrition, uses for skin and hair, recipes, side effects. Netmeds. (n.d.). Retrieved October 1, 2021, from https://www.netmeds.com/health-library/post/rambutan-health-benefits-nutrition-uses-for-skin-and-hair-recipes-side-effects.

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