What is a Lychee Fruit?
Litchi fruit is a delicious summer fruit with a sweet, juicy taste and bright red skin. This tasty fruit is not only refreshing but also packed with health benefits. Litchis contain vitamins and antioxidants that help boost your immune system and improve skin and hair health. They are also good for digestion, blood pressure, weight loss, brain, and keeping you hydrated in summer. Enjoying litchis in the summer is a great way to stay healthy and enjoy a yummy treat. Know more about this fruit, its nutritional profile, uses, benefits of Lychee fruit and much more in this blog.
Lychee Nutritional Value per 100 gm
Litchi fruit contains 60% water, 8% rag, 19% seed, and 13% skin. Apart from proteins, fats, carbohydrates, minerals, fibres, calcium, phosphorus, iron, and carotene, the fruit is also rich in vitamin B1, riboflavin, and vitamin C. Lychees are low in sodium and saturated fat, which makes them good for the heart.
Here is the Lychee nutrition in 100 grams:
| Nutrients | Nutritional Value |
| Calories | 66 kcal |
| Carbohydrates | 16.5 g |
| Sugars | 15.2 g |
| Dietary Fiber | 1.3 g |
| Protein | 0.8 g |
| Fat | 0.4 g |
| Vitamin C | 71.5 mg (119% DV) |
| Vitamin B6 | 0.1 mg (5% DV) |
| Folate (B9) | 14 µg (4% DV) |
| Potassium | 171 mg (5% DV) |
| Magnesium | 10 mg (3% DV) |
| Phosphorus | 31 mg (4% DV) |
| Calcium | 5 mg (1% DV) |
| Iron | 0.3 mg (2% DV) |
| Sodium | 1 mg |
Properties of Lychee
Here are the properties of Lychee that make it a valuable fruit for summers:
- Anti-inflammatory activity: Lychee helps reduce inflammation in the body, which can relieve pain and swelling.
- Aldose reductase activity: Lychee can help prevent complications from diabetes by inhibiting the enzyme aldose reductase.
- Blood sugar lowering: Eating Lychee can help lower blood sugar levels, making it beneficial for diabetics.
- Lipid levels reducing activity: Lychee helps reduce cholesterol and triglyceride levels in the blood.
- Weight loss properties: Low in calories and high in water content, Lychee can be a great snack for people looking for weight management.
- Brain tonic: Lychee contains nutrients that support brain health and improve cognitive function.
- Blood pressure-lowering properties: Potassium in Lychee helps lower high blood pressure.
- Immunity-boosting properties: Rich in vitamin C, Lychee boosts the immune system and helps fight illnesses.
Top 10 Lychee Fruit Benefits
Some lychee health benefits includes:
- Lychee Fruit Benefits In Improving digestion: Lychee is high in dietary fibre, which helps to keep the digestive system running smoothly and prevents constipation. It promotes healthy bowel movements and improves gut health.
- Lychee Fruit Benefits In Preventing cataracts: Antioxidants like vitamin C may help protect eyes from oxidative stress, though direct cataract prevention in humans is unproven.
- Supports immunity and influenza: Vitamin C and polyphenols boost immunity; some lab studies show lychee extract inhibiting influenza, but human data is limited.
- Lychee Fruit Benefits In Regulating blood circulation: Antioxidants and potassium may support vascular integrity and prevent damage.
- Lychee Fruit Benefits In Preventing blood vessel rupture: The flavonoids and antioxidants in Lychee strengthen blood vessels and improve their elasticity. This helps prevent ruptures and reduces the risk of vascular diseases.
- Lychee Fruit Benefits For Inflammation: Lychee has natural anti-inflammatory properties that can help reduce inflammation in the body.
- Lychee Fruit Benefits In Strengthening bones: Litchi fruit contains important nutrients like magnesium, phosphorus, iron, and manganese, which are vital for maintaining strong and healthy bones. It supports bone density and overall skeletal health.
- Lychee Fruit Benefits In Preventing anaemia: Lychee provides iron and vitamin C, which are useful for red blood cell production.
How to Use Lychee
Enjoy Lychees as a refreshing snack in summers by peeling off the skin and removing the seed. Their sweet and juicy flesh is perfect for beating the summer heat. Including Lychee uses in various dishes and beverages can add a sweet and refreshing twist to your culinary creations. Here are the other ways you can eat Lychees:
- Lychee Juice: Blend fresh peeled Lychees with a little water or other fruit juices to make a delicious and hydrating Litchi juice. This can be enjoyed on its own or mixed with other beverages.
- Desserts: Add Lychees into various Indian desserts like kheer, kulfi, or fruit custard.
- Fruit Salads: Add Lychees to fruit salads along with other seasonal fruits like mangoes, watermelons, and pineapples. This makes for a colourful and nutritious salad, good for weight loss.
- Smoothies: Blend Lychees with yogurt, milk, or other fruits to create a tasty and nutritious smoothie. It’s a perfect way to start the day or enjoy a midday snack.
- Lychee Sherbet or Ice Cream: Prepare Lychee sherbet or ice cream for a cooling treat. Blend Lychees and mix with sugar and lemon juice, then freeze to make a refreshing dessert.
- Lychee Drinks: Add Lychees to cocktails or mocktails for a tropical twist. Lychee martinis or Lychee lemonade are popular and refreshing drinks.
Who Should Avoid Lychee
While Litchi fruit is a nutritious and delicious fruit. It is generally safe when consumed in moderation. However, people with diabetes should be cautious while having Lychee. High natural sugars in Lychee can be a cause of concern. It can cause blood sugar spikes when consumed in excess. Diabetics should consume Lychee in moderation and monitor their blood sugar levels carefully.
Side Effects of Lychee
Side effects are rare but may include allergic reactions (itching, swelling, difficulty breathing), blood sugar spikes in sensitive individuals.
Precautions to Take with Lychee
Understanding Lychee benefits and side effects is crucial to enjoy this delicious fruit in moderation and ensuring it contributes positively to your health. Follow these precautions for the safe use of Lychee:
- Monitor Blood Sugar: If you have diabetes or are prone to blood sugar spikes, keep track of your blood sugar levels after consuming Lychees. Their high sugar content can cause a l rise in blood sugar.
- Allergy: Be aware of any allergic reactions such as itching, swelling, or breathing difficulties. If you experience these symptoms, stop eating Lychees immediately and seek medical advice.
- Avoid on an Empty Stomach: Avoid consuming Lychees on an empty stomach, especially for children and those susceptible to low blood sugar. This can lead to hypoglycemia, causing dizziness or fainting.
FAQ
Litchi fruit is good for boosting the immune system and improving digestion due to its high vitamin C and fiber content. It also supports skin health and helps regulate blood pressure with its rich antioxidant and potassium levels.
Eating 5-10 Lychees a day is generally safe and provides a good balance of nutrients without overloading on sugar.
Lychee is relatively high in natural sugars, so it should be consumed in moderation, especially by those managing blood sugar levels.
Litchi fruit is good for the skin due to its high vitamin C and antioxidant content, which help in collagen production and fighting free radicals.
Litchi is not directly linked to skin whitening, but it improves overall skin health and reduces pigmentation.
References
- https://www.researchgate.net/profile/M-Hesam-Shahrajabian/publication/348658726_Lychee_Litchi_chinensis_Sonn_the_King_of_Fruits_with_Both_Traditional_and_Modern_Pharmacological_Health_Benefits/links/6009816b299bf14088ae3599/Lychee-Litchi-chinensis-Sonn-the-King-of-Fruits-with-Both-Traditional-and-Modern-Pharmacological-Health-Benefits.pdf
- Anjum, J., Lone, R., & Khursheed Alam Wani. (2017). Lychee (Litchi chinensis): Biochemistry, Panacea, and Nutritional Value. https://doi.org/10.1007/978-981-10-4247-8_14
- Syed Zameer Hussain, Naseer, B., Qadri, T., Fatima, T., & Tashooq Ahmad Bhat. (2021). Litchi (Litchi chinensis): Morphology, Taxonomy, Composition and Health Benefits. Springer EBooks, 181–191. https://doi.org/10.1007/978-3-030-75502-7_14