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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Discover the amazing health benefits of rattan fruit (snake fruit), its nutritional profile, and expert tips on how to enjoy this tropical superfood. Learn how it improves vision, heart health, and more!
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