Lychee fruit: nutritional profile, benefits and precautions
(Sursa foto: Shutterstock)
Litchi is a small round fruit with red scaly skin, sweet juicy pulp and a large seed. It is eaten fresh or in many desserts and drinks (jellies, cocktails and ice creams). Litchi has been cultivated for thousands of years in China. Today it grows in many regions, including India, Vietnam, Indonesia, Australia and the United States of America. It can also be found in dried and canned form. We talk about litchi in this article, about the nutritional profile of this fruit, its potential benefits, but also the precautions that must be taken into account before consumption.
Nutritional profile of lychee fruit
Lychees contain mainly water (82%) and carbohydrates (16.5%). In addition, a 100 gram serving of fresh lychee fruit provides the following nutrients:
- calories: 66;
- protein: 0.8 grams;
- carbohydrates: 16.5 grams;
- sugar: 15.2 grams;
- fiber: 1.3 grams;
- fat: 0.4 grams.
Lychees are a source of many vitamins and minerals, including:
- vitamin C: is the most abundant vitamin in lychee. One lychee fruit provides about 9% of the daily reference intake for vitamin C. Compared to other fruits, lychee is distinguished by its high content of vitamin C. For example, a medium-sized apple contains around 8.4 mg of the vitamin C, while a 100 gram portion of litchi provides almost ten times more. In addition, lychees are higher in dietary fiber than a banana and lower in natural sugars than grapes (1).
- Copper: Lychee fruit is a good source of copper. Inadequate copper intake can have negative effects on heart health.
- Potassium: is an essential nutrient that can improve heart health when consumed in sufficient amounts.
FRUIT litchi is a good source of various antioxidant plant compounds:
- epicatechin: is a flavonoid that can improve heart health and reduce the risk of cancer and diabetes;
- rutin: is a flavonoid that may help protect against chronic diseases such as cancer, diabetes and heart disease;
- oligonol: is a dietary supplement that is often mentioned in connection with lychee.
In short, lychee is a fruit with an impressive nutritional profile that can bring several health benefits. Regular consumption of lychees, as part of a balanced diet, can help maintain the overall health of the body.
Potential benefits of lychee consumption
Here are some of the potential health benefits of these fruits:
- daily consumption of fruit can help lower the risk of developing cardiovascular disease, stroke and some types of cancer. Trying new fruits like lychee will make meals more interesting. Also, eating fruit instead of dessert can help you keep your weight under control.
- litchi fruit is an excellent source of vitamin C: it is recommended that adults get about 75 milligrams to 90 milligrams of vitamin C each day. A 100-gram serving of lychee fruit provides 71.5 milligrams of vitamin C.
- support liver health: The liver plays several important functions in the body. For example, it converts nutrients into substances the body can use and removes toxins. Lychee fruit may be able to help control liver disease.
- contain antioxidants: such as oligonol, an important polyphenol. Oligonol may have an effect on inflammation and cortisol (the stress hormone) levels.
- have positive effects on skin health: due to the presence of vitamin C and antioxidants. Vitamin C is known for its anti-aging properties, contributing to the production of collagen, the protein that keeps the skin firm and elastic. The antioxidants in lychee, on the other hand, protect the skin from UV damage and improve the overall appearance of the skin (2).
Precautions and possible side effects of lychee consumption
When consumed as part of a healthy diet, lychees do not typically affect health negatively. However, there are some precautions to be aware of:
- low blood sugar: A compound in lychee (especially unripe fruit), known as hypoglycin A, can cause blood sugar levels to drop. This results in hypoglycemia.
- allergies: lychee contains some proteins that can lead to rare allergic reactions. There are not many studies on this, but the symptoms of these allergic reactions can be: hives, swelling of the lips and tongue, difficulty breathing.
- pregnancy: excessive consumption of lychee during pregnancy may be harmful. Although lychee is a good source of vitamins and minerals, it also contains compounds that can affect blood sugar levels. Therefore, pregnant women should consume these fruits in moderation.
- drug interaction: especially diabetes drugs, anticoagulant drugs (may increase the risk of bleeding) (3).
How to choose and store lychees correctly
- The process of choosing lychees is essential to ensure that you benefit from their nutritional properties. When choosing lychees, look for those with a deep red color and a thin but tough skin. They should be heavy, which indicates an increased water content. The skin of the fruit should not show black spots or signs of mold. In addition, they should have a pleasant and sweet smell, which is a sign of maturity.
- Once you have chosen the lychees, the next step is to preserve them. Lychees can be stored at room temperature for several days. However, in order to preserve their freshness and quality for a longer period of time, it is recommended that they be stored in the refrigerator. To prevent drying, they can be wrapped in a paper towel or placed in a plastic bag with holes to allow air to circulate.
- Before consuming litchi fruits, they should be washed well to remove any residues or impurities. The thick, blackish skin is not edible, so it must be removed before consumption. The white, translucent core is eaten, but the large, brown seeds in the middle are discarded.
- If you want to keep lychees for a longer period of time, they can be frozen. Before putting them in the freezer, make sure the fruit is well cleaned and the skin is removed.
How to use litchi fruit
You can find fresh lychee in some grocery stores. Check the label to see if the canned fruit is in sugar-sweetened syrup or in its own juice. Fresh lychees can be kept fresh in the refrigerator for 5 to 10 days. Also, the fruit can be frozen whole, even with the peel. Dried lychee can be stored for up to 1 year at room temperature.
Lychees are proven to be a rich source of nutrients with remarkable health benefits, from boosting immunity to preventing heart disease. However, excessive consumption can have side effects, so moderate consumption is important. Choosing and storing litchis correctly can ensure their flavor and benefits.
(P)
This article contains information taken from the following sources:
(1) Healthline, „Lychees 101: nutrition facts and health benefits”:
(2) WebMD, „Health benefits of lychee fruit”:
(3) Health Shots, „These 6 health benefits of litchi will leave you wanting more”:
2023-12-12 11:28:53
#Lychee #Fruit #Nutritional #Profile #Benefits #Precautions #Youre #German
