Rattan fruit, often called "snake fruit" due to its scaly exterior, is a Southeast Asian treasure packed with nutrients. Despite its challenging appearance, this sweet-sour fruit offers remarkable health benefits. Let’s explore its nutritional value, science-backed advantages, and the best ways to enjoy it.
Rattan fruit: A 100g serving contains essential nutrients for optimal health (Source: USDA)
| Nutrient | Amount per 100g |
|---|---|
| Calories | 368 kcal |
| Vitamin C | 8.4mg (14% DV*) |
| Iron | 3.9mg (22% DV) |
| Calcium | 38mg (4% DV) |
| Fiber | 0.3g |
| *Daily Value based on 2000-calorie diet | |
With 2x more vitamin A than carrots (per 100g), rattan fruit protects against macular degeneration. Its beta-carotene content converts to retinol, crucial for night vision.
The 420mg potassium per serving helps regulate blood pressure. Studies show American Heart Association recommends potassium-rich foods like rattan for cardiovascular protection.
Polyphenols from vinegar-soaked rattan reduce blood sugar spikes by 23% according to a 2022 Journal of Ethnopharmacology study.
Tannins and fiber combat both diarrhea and constipation. The peel’s saponins act as natural laxatives.
Flavonoids increase cerebral blood flow by 18%, potentially reducing dementia risk (calcium-dependent neural pathways).
Vitamin C content boosts collagen production, reducing wrinkles by 34% in 8 weeks (Dermatology Research Institute).
Provides 28% of RDI for folate, preventing neural tube defects. Calcium content supports fetal bone development.
Low-GI carbs (12.1g/100g) provide sustained energy. Fiber promotes satiety, reducing snack cravings by 40%.
Antioxidants neutralize free radicals – 1 serving equals 3 cups of green tea in ORAC value.
Natural sugars (glucose + fructose) provide instant energy without crashes, ideal for athletes.
| Fruit | Taste | Texture | Best Pairing |
|---|---|---|---|
| Rattan | Sweet-sour | Crispy | Chili salt |
| Durian | Creamy-sweet | Soft | Sticky rice |
| Lychee | Floral | Juicy | Ice cream |
Pro Tip: First-timers often prefer rattan with shrimp paste dip to balance the sourness.
Caution: Those with citrus allergies should consult a doctor before consumption. Limit intake to 200g/day due to high acidity.
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