Lychee is a spherical, delicious summer fruit with a reddish outer peel and translucent to white flesh. It improves the flavour of beverages and savoury meals. Aside from eating fresh lychee fruits uncooked, you can also consume dried lychee and canned syrups.
Lychees are used in fish and meat dishes in Chinese cuisine. This seasonal fruit is also a summer staple that can keep you energized and hydrated.
Today, global and local marketplaces are emphasising the inclusion of superfoods in their aisles. Superfood is a term used to describe foods that have a high nutrient density and few or healthy calories.
Lychee, scientifically known as Litchi Chinensis, is a tropical fruit indigenous to South-East Asia, Taiwan, and China. Litchi is another spelling that some people use. Because of its high vitamin, antioxidant, and anti-inflammatory chemical content, lychee is one of the greatest superfoods available.
People frequently confuse lychees with rambutans. Despite being referred to as cousins, these two tropical fruits have distinct differences. Lychee has a grape-like or flowery flavour, whilst rambutan is creamier and sourer.
Both have white flesh, but rambutan has hair-like prongs on the outside of its skin. Lychee, on the other hand, is slightly smaller than rambutan. Nonetheless, both have similar mineral, vitamin, fibre, sugar, and antioxidant profiles.
Lychee Nutritional Value
Fresh lychees provide the following nutrients in 100 grammes:
66 kilocalories
0.83 g protein, 0.44 g fat, and 1.3 g fibre
16.5 g carbohydrate
Minerals and vitamins
Lychee also has a good number of micronutrients.
- 171 mg potassium
- 71.5 mg vitamin C
- Magnesium: 10 mg Phosphorus: 31 g
- 0.31 mg iron
- 0.07 mg zinc
- 0.6 g selenium
- 5 mg calcium
Nutritional Lychee Benefits:
A good copper source.
Lychee has a fair proportion of copper. It provides almost 16% of the daily value for copper (RDA).
Lowers the risk of cancer
The lychee pericarp is high in epicatechin, a flavonoid. It is a plant-based antioxidant that may lower the risk of cancer.
Excellent Antioxidant
Rutin, a flavonoid glycoside, is found in lychee fruits. It functions as an antioxidant and may help to protect against chronic diseases such as heart disease.
Beneficial to the Skin
Oligonol can be found in lychee extract or lychee peel. It is a low-molecular-weight polyphenol. As a result, most lychee-infused nutritional supplements include oligonol to boost their antioxidant capabilities.
Also Read – Vitamin B3 Benefits, Applications, and Food Sources
Lychee Health Benefits
Weight Loss Advantages
Lychees are high in fibre, antioxidants, and water. They have very little calories and only trace quantities of fat. According to research, the dietary fibre in lychees may aid with weight loss.
Furthermore, consuming lychees may help to control bowel movements and enhance digestion. Lychees have a sweet, fragrant flavour that makes them a healthy alternative to sugary food.
Constipation might be a stumbling obstacle in your weight loss goal. This is something that lychee fruit can help you with. Lychee is a high-fiber fruit that has a laxative effect by adding weight to the faeces and ensuring their smooth passage.
Last but not least, the ability of lychees to regulate blood pressure may make you feel more energised after eating them. Remember that a person with enough energy finds it easier to engage in physical activities that promote weight loss.
Lychee Is Good for Your Skin
Lychee juice is high in beta-carotene, vitamin C, oligonol, and polyphenols. These biochemical substances are antioxidants that aid in the removal of blemishes, resulting in clear skin. Lychee extract can be used to treat irritated skin and acne scars.
The combined benefits of vitamin C and vitamin E reduce the ageing process of the skin. According to one study, the antioxidants included in lychees may help to prevent the detrimental effects of the sun on the skin.
As you become older, your body starts to produce more free radicals. They tend to induce wrinkles by causing skin damage. The antioxidants in lychees bind to these toxic free radicals and reduce their destructive activity.
Encourages hair growth
Our hair is constantly exposed to pollutants or stress, which weakens it. When applied topically, lychees nourish the hair follicles. According to one study, the copper peptides in lychee cause hair follicle expansion, followed by a decrease in the resting phase of hair development.
The vitamin C in lychee fruits may increase blood circulation to hair follicles, boosting hair growth. Using lychee pulp may also help to restore the lustre of your hair. It can even keep your natural hair colour.
Lychee Helps to Prevent Cataracts
Lychees are a phytochemical powerhouse with anticancer effects. As a result, they aid in the prevention of aberrant cell development and cataract formation. Cataracts, a visual impairment caused by clouding of the eye lens, are common in the elderly.
According to research, vitamin C levels in lychees may lower the risk of cataracts by lowering oxidative damage caused by free radicals.
Cancer-fighting properties
One of the most notable health benefits of lychee is its anti-cancer properties. According to research, incorporating lychee extracts, such as juice, into your regular diet may provide your body with potent flavonoids and antioxidants. Furthermore, they have anticancer properties, particularly against breast cancer.
Other phytochemicals, such as proanthocyanidins and polyphenols, help to neutralise free radicals. As a result, they safeguard the body from the formation of malignant cells. Lychee seeds help in cancer treatment because they are high in polyphenols. It is an anticancer chemical generated from plants.
Beneficial to the Kidneys
Lychee leaf extract is mostly made of anti-inflammatory qualities that aid in the dissolution of kidney stones. It also aids in the elimination of toxins and improves smooth bladder function.
According to a review of studies, lychee leaves may also improve renal function by lowering uric acid and creatinine levels. Furthermore, lychee polyphenolic chemicals have nephroprotective properties.
Helps to build stronger bones
Lychees are good for your bones. It has a high concentration of iron, copper, manganese, phosphorus, and magnesium.
These minerals help the bone absorb calcium, making it stronger and healthier. As a result, consuming lychees benefits bone formation in growing children.
Lychee Recipes for a Healthy Diet
Lemonade with Litchi
Time to prepare: 10 minutes
1 serving
Ingredients
Peeled and pitted lychees: 2
1 cup water – 1 tbsp lemon juice – 1 tsp organic raw honey – 1 tsp (optional)
Method
- Blend the lychees until they reach the consistency of a purée.
- To the purée, add water, raw honey, and lemon juice. Using a blender or shaker, combine all of the ingredients.
- If necessary, serve with ice cubes.
Iced Lychee Tea
Time to prepare: 20 minutes
1 serving
Ingredients
1 cup water Black tea powder: 5 g Lychee (crushed or puree) – 15 g Ice cubes: 5 Organic Raw Honey: 1 tsp
Method
- Bring water to a boil and add the black tea powder. Allow for 5-7 minutes of brewing time.
- Allow it to cool completely before straining.
- To the tea, add crushed or pureed lychee and honey. You can adjust the amount of natural sweetener to your liking.
- Fill a glass halfway with ice cubes and pour in the lychee tea. Chill before serving.
Lychee Potential Drawbacks
It might not be diabetic-friendly.
Lychees are heavy in sugar and have a glycemic index of 50. Fruits with a glycemic index of less than 55 are slowly digested, allowing for a delayed release of sugar into the blood.
However, eating lychee immediately after a meal or before going to bed may cause an increase in blood sugar levels. As a result, diabetic people should take lychees in moderation.
Allergic reactions
Although it is rare, some people may be allergic to lychees. They get adverse responses after consuming lychee fruit for about 15-20 minutes. These reactions arise when your immune system misidentifies lychee proteins as invading entities.
According to studies, people with lychee allergies may develop skin rashes after coming into touch with lychees.
The following are some of the most common signs of allergic reactions:
- Redness
- Itching
- Breathing difficulty
- Lips swollen
Hormonal Disturbance
Lychees have a tendency to disrupt your hormonal equilibrium. As a result, drinking too much of it may result in sore throat and fever symptoms. You can consume 8-10 lychees per day or take one small cup of sliced lychees each day.
Unsuitable for Pregnancy
Lychees may have a negative impact on the health of diabetic pregnant women. Because of its high glycemic index, this tropical fruit should be consumed with caution.
Conclusion
Lychee, also known as litchi, is a summer fruit high in vitamins C, copper, iron, magnesium, and antioxidants. It is a pulpy tropical fruit that is frequently confused with rambutan.
Lychee has vitamin C, which makes it an effective treatment for ageing, acne, and hair thinning. Furthermore, the minerals found in lychee have been shown to increase calcium absorption and bone health.
Lychees are seductive, but they can trigger hormonal imbalances, allergic reactions, and blood sugar spikes. Nonetheless, they are safe to eat.
However, while lychees are high in antioxidants and minerals, don’t overdo it by eating too many of them. Eating no more than 8-10 lychees per day will provide you with the benefits.
Frequently Asked Questions (FAQs)
Q. Is lychee beneficial to one’s health?
A. Yes, lychees are healthy since they are high in dietary fibre, vitamin C, minerals, and antioxidants. Furthermore, it improves smooth bowel movement, increases bone density, and has anti-cancer properties.
Lychees also have a high concentration of oligonol and copper. Unripe lychees, on the other hand, should be avoided. They contain the toxin hypoglycin A and methylene cyclopropyl-glycine.
Q: How many lychees can you consume in a day?
A. Consuming an excessive amount of lychees might be harmful to one’s health. An average adult can eat 8-10 lychees each day. A diabetic should not eat more than 6 or 7 lychees in one sitting. Consume no more than 300 grammes of lychee each day.
Q. Can diabetics consume lychee?
A. Lychees, like most fruits, contain a significant amount of natural sugar. Lychees digest slowly due to their glycemic index of 50. As a result, it is safe to consume in moderation.
However, eating lychees immediately after a meal may result in a blood sugar increase. As a result, diabetic patients can consume lychees in moderation.
Q. What is the health risk of lychee?
A. Lychees are dangerous for you if you have a history of allergies. Allergic responses to lychees can range from moderate to severe. If you have diabetes, lychees are not harmful to your blood sugar levels if consumed in moderation.
Q. Is it safe to eat lychee at night?
A. No, it is best to eat them during the day. Although, when eaten in moderation, lychees do not produce a surge in blood sugar levels.
Q. Can lychees help you lose weight?
A. Lychees are minimal in calories and have no saturated fats. Furthermore, it is high in dietary fibre, which helps to control bowel movements by adding volume to the stool. A good digestion process is essential for losing weight. Eat it as a substitute for high-calorie, sweet dishes.
Q. Is lychee considered a superfood?
A. Lychees are high in vitamins, minerals, antioxidants, and other phytonutrients. Furthermore, it is minimal in calories, with 100 grammes of lychee containing only 66 calories.
Lychees are also high in vitamin C, polyphenols, vitamin B, potassium, magnesium, and oligonol. As a result, it is a perfect superfood.
Q. What are the advantages of consuming lychee juice?
A. Because fresh lychee juice contains no fat and fewer calories, it is excellent for weight loss. Lychee juice’s vitamin C and antioxidants help to minimise blemishes and mild acne. It brightens the skin by slowing the ageing process. Fresh lychee juice mixed with aloe Vera improves hair development.
Q. What are the lychee’s side effects?
A. Lychee has been linked to allergies and hormonal imbalances in certain persons. If you eat unripe lychees on an empty stomach, you may have stomach distress and vomiting.
Furthermore, eating lychees late at night increases your chances of having severely high blood sugar. If you have diabetes, you should consume them in moderation.
Q. Is lychee healthy for the kidneys?
A. Lychee is nephroprotective, which means it protects the nephrons in the kidney. Furthermore, lychee leaf extract’s significant anti-inflammatory capabilities may dissolve kidney stones. It also lowers uric acid levels and enhances renal function.
Q. Are lychees beneficial to the eyes?
A. Yes, lychee’s anti-neoplastic capability aids in cataract prevention. Furthermore, lychee is high in antioxidants. As a result, lychees protect against oxidative damage induced by free radicals.
Q. Is lychee beneficial to the skin?
A. Lychees are high in antioxidants and vitamin C. Lychee juice or extract, when applied topically, helps eradicate blemishes, slows the ageing process, and cures irritated skin.
Lychee contains antioxidants that protect the body from the harmful effects of free radicals. If you want to get clear and healthy skin, lychee juice may be the answer.
Is lychee healthy for your hair?
A. Yes, because lychee is high in copper, it would encourage hair development by actively replenishing the hair follicles. Furthermore, the vitamin C in lychees stimulates blood flow to hair follicles, resulting in hair growth. Furthermore, lychees are proven to keep hair’s natural lustre and colour.