Seasons/Availability
Rambutans are available seasonally, generally in the fall and winter.
Ripening and Storage
Rambutans are picked when fully ripe, as they do not ripen further once harvested. Store them at room temperature for up to two weeks or in the refrigerator for up to four weeks; frozen rambutans can last up to six months. When selecting rambutans, look for fruit that is heavy for its size with glossy skin and few soft spots. Avoid any with bruises or mold spots on the skin.
Preparation and Use
It is best to wash rambutans before using them and remove the leathery skin by making a shallow incision through it around the circumference of the fruit, then peeling it back gently away from the flesh. The seed can then be cut away from the flesh either raw or cooked, though it is slightly toxic when consumed in large quantities. Rambutans can be added to salads and desserts, pureed and used as a topping for ice cream or blended into smoothies, juiced and made into sauces or syrups, and eaten fresh by cutting around the seed. Additionally, rambutan juice can be fermented into wine. The flower of the tree can also be steeped to make tea. Keep in mind that due to its high sugar content, eating too many rambutans can lead to an upset stomach.
Nutrition
Rambutans are low in calories but high in fiber, vitamins A, C, and B6 as well as potassium and copper. They also contain small amounts of magnesium, phosphorus, calcium, iron, riboflavin (vitamin B2), thiamine (vitamin B1) and folate (vitamin B9). Due to their antioxidants content, rambutans may help reduce inflammation and lower the risk of chronic diseases.
Health Benefits
In addition to being an excellent source of antioxidants, rambutans have several other health benefits. They are high in fiber, which helps support digestion and promote regularity. The vitamins A and C found in rambutans may help reduce inflammation and boost the immune system. Vitamin B6 is essential for a healthy nervous system and metabolism, while riboflavin (vitamin B2), thiamine (vitamin B1), folate (vitamin B9) and copper aid in energy production as well as cellular growth. Potassium helps maintain normal blood pressure levels by counteracting sodium’s effects on maintaining fluid balance in the body, making it beneficial for those with hypertension. Finally, rambutans are a good source of iron, which your body needs to make red blood cells and keep you energized throughout the day. Enjoying rambutans in moderation is an excellent way to benefit from their health benefits.
