Rambutan (Nephelium lappaceum L.), a tropical fruit native to Southeast Asia including Malaysia and Indonesia, is known for its sweet and juicy flavour and potential health benefits. Its skin has the texture of a round, red and hairy fruit. Despite its exotic origins, rambutan's accessibility in many parts of the world has made it a subject of interest among health-conscious individuals seeking natural ways to enhance their well-being.
In this article, we delve into the potential benefits of rambutan for immune system support, exploring the scientific evidence behind its efficacy and providing practical insights into its incorporation into a balanced diet.
Whether you're a health enthusiast seeking natural ways to bolster your immunity or simply intrigued by the nutritional value of exotic fruits, this article aims to offer a comprehensive overview of rambutan's role in promoting immune health.
Nutritional contents of rambutan
Proteins
Dried rambutan seed contains elevated proteins, fats and carbohydrates according to a review by researchers at the Government College University Faisalabad, Pakistan. It was shown that there are plenty of essential amino acids(the building blocks of protein) in rambutan meaning that it has an abundance of protein.1 This can contribute to our daily recommended intake of protein, which in turn leads to a healthier body.
Vitamin B complex
In the same study, the rambutan flesh has been shown to have thiamine, riboflavin and niacin.1,2 They are variations of vitamin B, which helps your body to convert food into energy. Having more energy in your body keeps you vitalised to carry on with your usual activities.
Antioxidants
The rambutan’s skin also has a lot of natural antioxidants called ‘polyphenolics’ based on a study performed.3 Polyphenolics are produced by plants and were a recent discovery made by scientists, which gained popularity due to their antioxidant nature.
Antioxidants are substances that protect us from being harmed by free radicals. Free radicals are unstable molecules that are a normal byproduct of our body cells eliminating waste. So, we need a safe level of antioxidants for our immune system to function properly.
Another popular type of antioxidant found in rambutan is vitamin C, scientifically known as ascorbic acid. The amount of Vitamin C discovered in rambutans was about 21.5mg to 49.5mg per 100g in the same review mentioned above. Higher Vitamin C levels were found in Mexican rambutan.1
Flavonoids
Some organic colouring called flavonoids, responsible for the red or brown skin colour of rambutan, were identified in another research study. They have great benefits for us such as antioxidant abilities and antimicrobial activities.4 Through this and other research, it has been proven that flavonoids in the rambutan skin help fight off bacteria or mould to prevent the spread of disease.5
Impact of vitamin C on immune function
On top of being an antioxidant, many people are aware of the benefits Vitamin C has in decreasing our chances of getting an infection. It has been proven that Vitamin C:
- Encourages white blood cells to your body’s site of infection which helps to kill bacteria and acts as your first line of defence6
- Prevents the death of white blood cells
- Helps in getting rid of toxic waste from the white blood cells5
Thus, we need vitamin C to protect our body’s cells, improve wound healing and sustain healthy skin, blood vessels, bones and cartilage. Nutritionists have recommended that adults aged 19 to 64 years eat about 40mg of Vitamin C daily.
This shows that vitamin C is essential in preventing you from getting an infection and boosting your immune system without harming your body.
Minerals found in rambutan
In our exploration of rambutan's potential for immune system support, it's crucial to delve into the micronutrients found within this tropical fruit and their specific roles in bolstering immunity. While the spotlight often shines on vitamin C for its immune-boosting properties, rambutan offers minerals that collectively contribute to overall health and immune function. The notable minerals present in rambutan are Copper and Manganese.7
| Micronutrient composition of rambutan | |
| Copper | Its deficiency has been studied and shown to disturb the function of your body’s white blood cells. This causes an increase in the frequency and duration of infections happening to you, as well as an increase in the number of deaths8 |
| Manganese | It is essential for all forms of life, including bacteria. Our body’s cells will limit the amount of manganese to starve invading bacteria, which is known as nutritional immunity, based on a journal article about trace minerals9 |
While the mineral composition of rambutan may not beat certain vegetables or nuts, its variety of essential vitamins and minerals, combined with its sweet taste, makes it a great candidate to add to a balanced diet for a healthier lifestyle. By incorporating rambutan alongside other nutrient-rich foods, you can provide your body with the essential building blocks necessary for a robust immune system.
FAQ’s
Can I eat rambutan every day?
Yes, you definitely can. As discussed above it has a good amount of vitamins and minerals. However, it also contains some natural sugar so diabetics should be careful with their daily intake. Eating in moderation is the best way.
Can I eat rambutan seeds?
The raw seeds are normally thrown away as they may contain toxic elements. However baked and processed rambutan seeds are safe to eat, and are consumed in many parts of Asia. They contain fats that have recently been used to replace cocoa butter as one of the ingredients in chocolate.1
Summary
| Rambutan, a tropical fruit, could support your immune system with its rich nutritional and antioxidant properties |
| Vitamin C in rambutan contributes to your immune function by increasing the levels of white blood cells, which are necessary to ward off infections |
| Rambutan has minerals like copper and manganese, which indirectly aid your immunity by assisting the correct functioning of immune cells |
| Adding rambutan into your diet offers a delicious and nutritious way to support immune health, alongside other lifestyle choices such as regular exercise, stress management and adequate sleep Understanding the role of rambutan and its micronutrients in immune support, you can make informed dietary choices to improve your health and resilience against infections and also spread awareness. Whether enjoyed fresh, added to fruit salads, or blended into smoothies, rambutan is a great addition to your diet in order to benefit your immune system |
References
- Afzaal M, Saeed F, Bibi M, Ejaz A, Shah YA, Faisal Z, et al. Nutritional, pharmaceutical, and functional aspects of rambutan in industrial perspective: An updated review. Food Science & Nutrition [Internet]. 2023 [cited 2024 Feb 26]; 11(7):3675. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10345721/.
- Office of Dietary Supplements - Niacin [Internet]. [cited 2024 Feb 26]. Available from: https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/.
- Palanisamy U, Cheng HM, Masilamani T, Subramaniam T, Ling LT, Radhakrishnan AK. Rind of the rambutan, Nephelium lappaceum, a potential source of natural antioxidants. Food Chem. 2008; 109(1):54–63. Available from: https://pubmed.ncbi.nlm.nih.gov/26054264/
- Hernández C, Ascacio-Valdés J, De la Garza H, Wong-Paz J, Aguilar CN, Martínez-Ávila GC, et al. Polyphenolic content, in vitro antioxidant activity and chemical composition of extract from Nephelium lappaceum L. (Mexican rambutan) husk. Asian Pacific Journal of Tropical Medicine [Internet]. 2017 [cited 2024 Feb 26]; 10(12):1201–5. Available from: https://www.sciencedirect.com/science/article/pii/S1995764517311641.
- Phuong NNM, Le TT, Van Camp J, Raes K. Evaluation of antimicrobial activity of rambutan (Nephelium lappaceum L.) peel extracts. International Journal of Food Microbiology [Internet]. 2020 [cited 2024 Feb 26]; 321:108539. Available from: https://www.sciencedirect.com/science/article/pii/S0168160520300337.
- Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients [Internet]. 2017 [cited 2024 Feb 26]; 9(11):1211. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/.
- Wall MM. Ascorbic acid and mineral composition of longan (Dimocarpus longan), lychee (Litchi chinensis) and rambutan (Nephelium lappaceum) cultivars grown in Hawaii. Journal of Food Composition and Analysis [Internet]. 2006 [cited 2024 Feb 26]; 19(6):655–63. Available from: https://www.sciencedirect.com/science/article/pii/S0889157505001304.
- Djoko KY, Ong CY, Walker MJ, McEwan AG. The Role of Copper and Zinc Toxicity in Innate Immune Defense against Bacterial Pathogens. THE JOURNAL OF BIOLOGICAL CHEMISTRY [Internet]. 2015; 290(31):18954–61. Available from: https://www.jbc.org/article/S0021-9258(20)42265-3/pdf.
- Juttukonda LJ, Skaar EP. Chapter 31 - Manganese and Nutritional Immunity. In: Collins JF, editor. Molecular, Genetic, and Nutritional Aspects of Major and Trace Minerals [Internet]. Boston: Academic Press; 2017 [cited 2024 Feb 27]; p. 377–87. Available from: https://www.sciencedirect.com/science/article/pii/B9780128021682000312.
