Top Lychee Benefits: Nutrition, Health, and Wellness Explained

Lychee are small, fleshy tropical fruits with tough red or white outer skins and are widely consumed in Southeast Asia. Lychee is a native fruit of southern China but is also cultivated in other tropical or subtropical climates such as India, Mexico, Hawaii, and Florida.

Lychee is a tropical fruit with many health benefits. It is a good source of vitamin C and antioxidants, and it also has anti-inflammatory and cardioprotective qualities. 

Lychee is eaten raw and has a sweet taste. Lychee is rich in vitamin C, which helps boost the immune system, skin health, and more. Keep reading to learn more about the benefits of lychee fruit and who should avoid eating it. 

Nutritional Content in Lychee (100 grams)

Here is the nutritional value of lychee per 100 g. 

Nutrient	Amount
Calories	66 kcal
Carbohydrates	16.5 g
Protein	0.8 g
Fat	0.4 g
Fiber	1.3 g
Vitamin C	71.5 mg (119% DV)
Vitamin B6	0.1 mg
Potassium	171 mg
Copper	0.1 mg
Magnesium	10 mg
Iron	0.3 mg
Calcium	5 mg
Water Content	82%

What are the health benefits of having Lychee?

You might like lichee. Lychee is not only delicious but also a powerhouse of essential nutrients that offer numerous health benefits. Here are some benefits of Lychee you must know-

Antioxidants Properties

The antioxidant properties of lychee help to clear free radicals from the body. Free radicals are chemicals from bodily processes, such as turning food into energy or exposure to pollution, cigarette smoke, and sunlight. Litchi has an abundance of polysaccharides, and polyphenols have antioxidants that prevent several conditions, including cancer and heart problems. 

Supports Digestive Health

Litchi fruit aids digestion. Drinking one glass of litchi juice daily reduces stomach issues and discomfort. The fiber content in Litchi adds volume to the stool and makes bowel movements smoother, thus preventing constipation. 

It also prevents constipation and keeps the gut healthy by maintaining the balance of gut bacteria. Eating Lychee can help prevent digestive issues such as bloating, indigestion, and constipation, ensuring a healthy digestive system.

Boosts Immunity

Vitamin C is a great addition to boost immunity. However, one glass of Litchi fulfills 100% of the Vitamin C requirements. This fruit protects the body from foreign materials by increasing the production of white blood cells, which fight infections and viruses.

Moreover, if you regularly consume Lychee, your immunity will be boosted, helping your body combat common colds, flu, and other infections effectively.

Good for Heart Health

Lychee is a great source of polyphenols, which are beneficial for heart health by decreasing inflammation and improving blood pressure, cholesterol, and insulin levels.

The fiber in Lychee helps lower the risk of heart disease by enhancing high blood pressure, insulin, cholesterol, and triglyceride levels.

Lychee benefits for skin

Lychee is rich in Vitamin C and antioxidants, which are essential nutrients for skin health. These nutrients help reduce oxidative stress, delay aging, and promote collagen production. 

Collagen keeps the skin firm and elastic. It also prevents damage from ultraviolet (UV) rays to other elements that harm the skin. Additionally, it can help minimize wrinkles, fine lines, dullness, roughness, dry skin, and aging and give your skin a youthful glow.

Antidiabetic Properties

Lychee contains polyphenols that help improve insulin sensitivity, and its fiber slows down the absorption of sugar in the blood. This makes It a diabetes-friendly fruit that can be included in a balanced diet to manage blood sugar levels.

Supports Weight Loss

Lychee is low in calories and thus can help manage weight. It can satisfy sweet cravings without adding too many calories. It also provides a quick energy boost, and the fiber in it keeps you full and reduces the tendency to eat unhealthy foods.

However, lichee is a tasty and nutritious option for people trying to shed extra pounds while staying energized.

Promotes Eye Health

With increasing age, the eye starts reducing visibility, but don't worry, Lychee can help. Lychee contains essential nutrients like vitamin C and polyphenols that protect the eyes from oxidative stress and reduce the risk of cataract formation. Consuming Lychee daily can support long-term eye health. Aging triggers the degeneration of body organs, which is inevitable. This includes eyes and vision. Muscular degeneration is caused by abnormal growth of cells, typically a by-product of oxidative stress. The phytochemicals in Litchi slow down cell growth and prevent diseases like cataracts, blindness (partial / night), and vision loss.

Bone Health

Lychee is beneficial for maintaining strong and healthy bones. It contains nutrients like magnesium, phosphorus, iron, and manganese, vital for bone density and strength. It supports bone density and overall skeletal health. Eating Lychee regularly can help reduce the chances of developing osteoporosis and other bone-related health issues as you age.

What are the side effects of Lychee?

Understanding Lychee's benefits and side effects is crucial to enjoying the delicious pulpy fruit and ensuring a positive health result. Follow these precautions for the safe use of Lychee: 

• Monitor blood sugar levels—If you are diabetic or have a history of blood sugar spikes, keep track of your blood glucose levels after consuming lychees. They contain high sugar content and may cause a rise in blood sugar levels.
• Allergic Reactions- Some people might be allergic to Lychee and may experience symptoms like
•  itching, swelling, rashes, or difficulty breathing due to an allergic reaction to Lychee. If you notice any allergic symptoms after eating Lychee, stop consuming it and consult a doctor.
• Avoid eating on an empty stomach- Do not eat lychees on an empty stomach or those susceptible to low blood sugar levels. This can lead to hypoglycemia and cause dizziness or fainting.
• Autoimmune Diseases—Eating might worsen your symptoms if you have autoimmune diseases like multiple sclerosis (MS), lupus, or rheumatoid arthritis. It is best to consult your doctor before eating. 
• Before Surgery—Litchi extract can lower blood sugar levels, which might interfere with blood sugar levels during and after surgery. Do not use lychee extract at least two weeks before any scheduled surgery.

How to consume Lychee?

Here are some of the best recipes for Lychee you can enjoy on summer days.

• Lychee juice- Try making lychee juice at home by adding lychee pulp, coconut water, etc. 
• Desserts—You can make lychee desserts by using lychee pulp as a topping for cakes, cheesecakes, or puddings.
• Fruit salads- make a fruit salad by combining fruits like strawberries and mango for a vibrant salad. 
• Smoothies- Blend lychee pulp with yogurt, banana, and milk or almond milk. 
• Lychee ice cream- Mix lychee puree with heavy cream and condensed milk. Freeze until set

Enjoy Lychee in these delightful ways to maximize its taste and health benefits!

The final Words

Well, now you know how beneficial Lychee is consuming Lychee. You can find fresh lychees nearby-fresh and frozen. You can also try many recipes from it, including fresh cocktails, fruit salads, and more, and include them in your daily diet.

Lychee is a seasonal fruit with many healthy nutrients. It is not only nutritious but also good for your skin. So, consume Lychee in various ways and reap its health benefits. However, people with different health conditions must consult their health professionals before adding lychees to their diet. Make it a part of your diet to enjoy its delicious taste and health-boosting properties.

FAQ’s

1. How many lychees can you eat a day?

To reap the health benefits of Lychees, 10-12 lychees per day is enough. This decent quantity provides essential nutrients without excessive sugar and calorie intake.

2. Is Lychee high in sugar?

Eating about ten lychees, or 100 grams, will give you 66 calories and 15 grams of sugar. 

3. Does Lychee burn fat?

Yes, litchi is a good fiber source that helps people manage weight. It is also high in water content with minimal fat and calories. 

4. Is Lychee good for the skin?

Yes, litchi contains Vitamin C. This tropical fruit helps repair and maintain skin by increasing collagen production.