Kaya Nutrisi dan Antioksidan

Buah rambutan kaya akan banyak vitamin, mineral, dan senyawa tanaman
bermanfaat.

Dagingnya menyediakan sekitar 1,3–2 gram total serat per 3,5 ons (100 gram) -
mirip dengan apa yang akan Anda temukan dalam jumlah apel, jeruk, atau pir yang
sama (2 Sumber Tepercaya).

Ini juga kaya akan vitamin C, nutrisi yang membantu tubuh Anda menyerap zat
besi lebih mudah. Vitamin ini juga bertindak sebagai antioksidan, melindungi sel-
sel tubuh Anda dari kerusakan. Makan 5-6 buah rambutan akan memenuhi 50%
dari kebutuhan vitamin C harian Anda. ( 3 , 4 ).

Rambutan juga mengandung jumlah tembaga yang baik , yang berperan dalam
pertumbuhan dan pemeliharaan berbagai sel, termasuk tulang, otak, dan jantung
Anda.

Ini menawarkan sejumlah kecil mangan, fosfor, kalium, magnesium , besi dan seng
juga. Makan 3,5 ons (100 gram) - atau sekitar empat buah - akan memenuhi 20%
kebutuhan tembaga harian Anda dan 2–6% dari jumlah nutrisi harian yang
direkomendasikan ( 3 ).

Kulit dan biji rambutan dianggap kaya akan nutrisi, antioksidan, dan senyawa
bermanfaat lainnya. Meskipun beberapa orang memakannya, saat ini keduanya
tidak dapat dimakan ( 5 ,6 Sumber Tepercaya, 7 Sumber Tepercaya, 8 ,9 Sumber
Tepercaya).
Bahkan, mereka tampaknya mengandung senyawa tertentu yang mungkin beracun
bagi manusia ( 10 ,11 Sumber Tepercaya).

Memanggang biji dapat mengurangi efek ini, dan individu dari beberapa budaya
tampaknya mengkonsumsinya dengan cara ini. Namun, informasi yang dapat
diandalkan tentang prosedur memanggang yang tepat saat ini tidak tersedia.

Sampai lebih banyak diketahui, mungkin paling aman untuk menghindari

memakan bijinya sama sekali.

RINGKASANRambutan kaya akan serat, vitamin C dan tembaga dan mengandung lebih sedikit
nutrisi lain. Kulit dan bijinya juga penuh nutrisi tetapi umumnya dianggap tidak bisa dimakan.

Mempromosikan Pencernaan
yang Sehat
Rambutan dapat berkontribusi pada pencernaan yang sehat karena kandungan
seratnya.

Sekitar setengah dari serat dalam dagingnya tidak larut, yang berarti ia melewati
usus Anda tanpa tercerna.

Serat tidak larut menambah jumlah besar ke tinja Anda dan membantu
mempercepat transit usus, sehingga mengurangi kemungkinan Anda mengalami
sembelit (2 Sumber Tepercaya).

Separuh serat lainnya dapat larut. Serat larut menyediakan makanan untuk bakteri
usus bermanfaat Anda. Pada gilirannya, bakteri ramah ini menghasilkan asam
lemak rantai pendek, seperti asetat, propionat, dan butirat, yang memberi makan
sel-sel usus Anda.

Ini asam lemak rantai pendek juga dapat mengurangi peradangan dan
meningkatkan gejala gangguan usus, termasuk sindrom iritasi usus (IBS), penyakit
Crohn dan kolitis ulserativa (12 Sumber Tepercaya, 13 Sumber
Tepercaya, 14 Sumber Tepercaya).

RINGKASANRambutan adalah sumber serat larut dan tidak larut yang baik, yang dapat
mencegah sembelit dan meningkatkan gejala gangguan usus tertentu.

Dapat Membantu Penurunan

Berat Badan
Sama seperti kebanyakan buah-buahan, rambutan dapat mencegah kenaikan berat
badan dan meningkatkan penurunan berat badan dari waktu ke waktu (15 Sumber
Tepercaya, 16 Sumber Tepercaya, 17 Sumber Tepercaya, 18 Sumber Tepercaya).

Pada sekitar 75 kalori dan 1,3-2 gram serat per 3,5 ons (100 gram), itu relatif
rendah kalori untuk jumlah serat yang disediakannya (2 Sumber Tepercaya).

Ini dapat membantu Anda merasa lebih kenyang lebih lama, yang dapat
mengurangi kemungkinan Anda makan berlebihan dan meningkatkan berat badan
dari waktu ke waktu (19 Sumber Tepercaya, 20 ).

Terlebih lagi, serat larut dalam rambutan dapat larut dalam air dan membentuk zat
seperti gel di usus Anda yang membantu memperlambat pencernaan dan
penyerapan nutrisi. Ini juga dapat menyebabkan berkurangnya nafsu makan dan
perasaan kenyang yang lebih besar (21 Sumber Tepercaya, 22 Sumber
Tepercaya, 23 Sumber Tepercaya).

Moreover, rambutan contains a good amount of water and can help keep you
hydrated, which may further prevent overeating and aid weight loss (24Trusted
Source).

SUMMARYRambutan is low in calories, yet rich in water and fiber. This combination may
prevent overeating and keep you feeling fuller for longer — both of which can lead to weight
loss over time.
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May Help Fight Infection

The rambutan fruit may contribute to a stronger immune system in several ways.

For starters, it’s rich in vitamin C, which may encourage the production of the
white blood cells your body needs to fight infection (25Trusted Source).

Getting too little vitamin C in your diet can weaken your immune system, leaving
you more prone to infections (26Trusted Source).

What’s more, rambutan peel has been used for centuries to fight off infections.
Test-tube studies show that it contains compounds that may protect your body
against viruses and bacterial infections (27, 28Trusted Source, 29).

However, though some people eat the peel, it’s generally considered inedible.

SUMMARYVarious compounds found in the rambutan flesh and peel may strengthen your
immune system and help fight infection.
Other Potential Benefits
Rambutan may offer additional health benefits — the best-researched include:

 May reduce cancer risk: A few cell and animal studies found that
compounds in rambutan may help prevent the growth and spread
of cancer cells (30Trusted Source, 31).

 May protect against heart disease: One animal study showed that extracts
made from rambutan peel reduced total cholesterol and triglyceride levels in
diabetic mice (32Trusted Source).

 May protect against diabetes: Cell and animal studies report that rambutan
peel extract may increase insulin sensitivity and reduce fasting blood sugar
levels and insulin resistance (32Trusted Source, 33, 34, 35).

Though promising, these three additional benefits are generally linked to

compounds found in the rambutan peel or seeds — both of which are not usually
consumed by humans.

What’s more, most of these benefits have only been observed in cell and animal
research. More studies in humans are needed.

SUMMARYCompounds found in rambutan peel and seeds may offer some protection against
cancer, diabetes and heart disease. However, more human studies are needed.

Rambutan vs Lychee and

Longan Fruits
Once peeled, the rambutan fruit is very similar to the lychee and longan fruit.
All three belong to the same Sapindaceae — or soapberry — family, grow on trees
native to Southern Asia and have translucent white flesh with a seed in the middle.
Their nutritional profiles are very similar as well (36, 37).

However, their exterior appearance differs. Rambutan is the biggest of the three
and bears a reddish-green hairy peel.

The lychee is slightly smaller and has a tough, textured, red peel, while the longan
has a brown, smooth outer skin covered with tiny hairs.

Their flavors also vary slightly. Rambutan is often described as sweet and creamy,
while the lychee fruit offers a crisper, slightly less sweet flavor. Longans are the
least sweet of the three and are distinctively tart.

SUMMARYThe rambutan fruit is related to the lychee and longan fruits. Despite their different
flavors and exterior appearances, their flesh is similar in color and nutritional profile.

How to Eat Them

Rambutan can be purchased either fresh, canned, as a juice or as a jam.

To make sure the fruit is ripe, look at the color of its spikes. The redder they are,
the riper the fruit will be.

You ought to remove the skin before eating it. To do so, slice the middle of the
outer skin with a knife, then squeeze from the opposite sides from the cut. The
white fruit should pop free.
The sweet, translucent flesh contains a large seed in the middle, which is generally
considered inedible. The seed can either be removed with a knife or spat out after
eating the flesh.

The flesh can add a sweet flavor to a variety of recipes, ranging from salads and
curries to puddings and ice creams.

SUMMARYRambutan can be consumed raw either from fresh or canned fruit. Its flesh can be
used to make juice or jam and can add a pop of sweetness to many recipes.

Potential Risks
The flesh of the rambutan fruit is considered safe for human consumption.

On the other hand, its peel and seed are generally considered inedible.

While human studies are currently lacking, animal studies report that the peel may
be toxic when eaten regularly and in very large amounts (10Trusted Source).

Especially when consumed raw, the seed appears to have narcotic and analgesic
effects, which may cause symptoms like sleepiness, coma and even death (9).

Currently, roasting is the only known way to counter the raw seed’s natural
narcotic properties. However, clear guidelines on how to best roast it to make it
safe for human consumption are unavailable.

It may be best to avoid eating the seed altogether until research says otherwise.

SUMMARYThe flesh of the rambutan fruit is safe to eat. However, its peel and seeds may be
toxic when eaten raw or in very large amounts.
The Bottom Line
Related to lychee and longan fruits, rambutan is a Southeast Asian fruit with a
hairy shell and sweet, cream-flavored, edible flesh.

It's nutritious yet low in calories and may aid your digestion, immune system and
weight loss.

Though some people eat the peel and seed, they’re generally considered inedible.

Yet, the flesh can add a sweet flavor to salads, curries and desserts or can be
enjoyed by itself.

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Ditulis oleh Alina Petre, MS, RD (CA) pada 7 Desember 2018

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