February 11

Longan Fruit: Health Benefits, Nutritional Value & Drawbacks

By Fitness Blog

February 11, 2022


Longan Fruit: Health Benefits, Nutritional Value & Drawbacks HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Dimocarpus Longan, higher referred to as longan fruit, is a white-fleshed unique fruit that belongs to the soapberry household. It is thought for its similarities with lychee fruit. Longan is a tasty addition to puddings, sorbets, smoothies, salads, and jellies. All it is advisable do is peel away its outer shell for consuming longan. Longan tastes like grapes and appears like an eyeball if you take the shell off. The black seed and white flesh resemble a pupil. Hence, it's also referred to as dragon eye fruit. 

Consuming longan seeds just isn't really helpful. Hence, bear in mind to take away the seeds earlier than consuming longan. Longan is native to Southeast Asia and extensively cultivated in Thailand, Vietnam, Taiwan, and China. They could be processed to acquire important oil or extracts. It can be noteworthy that longan fruit performs a salient position in conventional Chinese medication.

Longan Fruit vs Lychees

Longan and lychee are tropical summer season fruits. You may even name them shut kin in a fruit household. Once peeled, each fruits seem as white flesh surrounding a big seed exterior. However, longan fruit is smaller than lychee. It has a lot smoother, tougher, and darker pores and skin. Therefore, it is best to peel it off earlier than consumption. Lychees have pinkish outer pores and skin with a tough texture resulting from small bumps.

Longan fruit has a musky flavour, whereas lychee has a floral style. Unlike contemporary lychees, it's fairly difficult to search out contemporary longans. You will typically discover them frozen, canned, or dried in grocery shops. In different phrases, contemporary types of this fruit usually are not very simply accessible.

Nutritional Value of Longan Fruit

100 grams of longan fruit incorporates the next vitamins:

  • Calories: 60 kcal
  • Carbs: 15.14 g
  • Protein: 1.31 g
  • Fibre: 1.10 g
  • Fat: 0.10 g

Vitamin and Minerals

  • Vitamin C : 84 mg (140% DV)
  • Potassium: 266 mg (7.6% of DV)
  • Phosphorus: 21mg (2.1% of DV)
  • Copper: 0.17 mg (8.5% of DV)
  • Manganese: 0.05 mg (2.6% of DV)
  • Iron – 0.13 mg or 0.7%

Health Benefits of Longan Fruit

Superfood is a buzzword throughout on-line and conventional media. Unfortunately, there isn't a accepted medical definition for this time period. However, superfoods are meals with a wealthy nutrient profile. Eating superfoods improves many points of well being. The longan fruit provides excessive ranges of fascinating vitamins. It does so with out including any extra energy to your food plan. Therefore, they qualify as superfoods. 

Here are the well being advantages of longan fruit.

1. Improves Memory

Longan fruit is nootropic in nature. It signifies that the fruit extract enhances cognitive operate and reminiscence. In conventional Chinese medication, longan fruit tonic is for anxiety-induced remedy.

A study exhibits that consuming longan fruit could also be useful to the mind. It is as a result of longan acts on the a part of the mind construction that helps course of reminiscences. Thus, it helps cut back the chance of Alzheimer's illness.

2. Boosts Skin Health

Thanks to the wealthy ranges of vitamin C, longan fruits successfully reverse the indicators of ageing. It improves pigmentation, blemishes, tremendous strains, and wrinkles. In addition, this fruit helps within the formation of collagen. As a end result, it facilitates the formation of recent pores and skin cells. Thereby, it retains the pores and skin wholesome. 

A study helps the declare that vitamin C in longan reduces the oxidative harm of the pores and skin. Therefore, longan is nice for pores and skin well being. For instance, it minimises the cracking and peeling of the pores and skin. It additionally reduces dryness within the pores and skin and helps retain a youthful glow.

3. Improves Sleep Quality

In immediately's fast-paced way of life, most people endure from insomnia or sleeplessness. Longan will be the treatment you're on the lookout for resulting from its anxiolytic exercise. The fruit extract can decrease stress or nervousness. It does so by decreasing the degrees of a stress hormone referred to as cortisol. As a end result, it will probably finally assist in bettering sleep length and high quality. 

A study additionally exhibits that longan fruit contributes to sleep price and time.

4. Boosts Immunity

Longan fruit reveals potent anti-microbial properties. As a end result, this helps the immune system in combating infections. In addition, it's wealthy in vitamin C., a widely known antioxidant that may cut back free radicals' dangerous motion.

Studies help the declare that consuming longan fruit might help help within the immune system's defence mechanism by producing adequate white blood cells. Furthermore, tea and natural infusions made with longan successfully forestall respiratory anomalies, sore throat, widespread chilly, and fever.

5. Anti-inflammatory

A study suggests that each one elements of the longan fruit comprise anti-inflammatory properties. They comprise ellagic acid, epicatechin, and gallic acid. As a end result, it reduces the discharge of inflammatory substances within the physique. The mesocarp or the longan pulp is sufficient to obtain its anti-inflammatory advantages.

6. Boosts Libido

Longan fruit serves as a standard complement to extend intercourse drive in each women and men. In addition, it's a conventional aphrodisiac. Fruit juice has been well-liked in China for over 400 years to remedy sexual inadequacies. It performs a optimistic position in rising stamina and thus improves libido. Research proves longan's position in treating erectile dysfunction and bettering sexual well being.

7. Prevents Anaemia

Inadequate manufacturing of wholesome pink blood cells can result in anaemia. Eating longans can give you iron. It can consequently handle iron deficiency and the chance of anaemia. In addition, the hint quantities of iron in longan might stimulate pink blood cell manufacturing and enhance circulation.

8. Protects Against Chronic Diseases

Your physique releases free radicals primarily because of stress. They are likely to trigger mobile harm in tissues and organs. The antioxidants in longan can struggle a few of these dangerous free radicals. Thereby, they forestall irregular cell demise or harm. This high quality general reduces the chance of growing continual ailments.

9. Energy Booster

If you're trying to substitute caffeine, then longan fruit will be the preferrred selection. This juicy fruit can provide a surge of instantaneous power. In addition, since longan fruit has a very good quantity of fruit sugars, it really works brilliantly as an power booster.

Healthy Recipes Using Longan Fruit

Longan Smoothie

Longan Fruit: Health Benefits, Nutritional Value & Drawbacks- HealthifyMe
  • Serves: 1
  • Preparation time: 10 minutes

Ingredients

  • Longans (seedless and skinless): 50g
  • Coconut milk: 10ml
  • Banana: 30g

Method

  1. Cut the bananas into small items.
  2. Combine the longans, coconut milk, and minimize bananas in a blender.
  3. Blend till clean and serve chilled.

Potential Drawbacks

High Sugar Content

100g of longan incorporates 65g of sugar. Therefore, it's in all probability not a good suggestion to eat longan fruit when you've got diabetes. The excessive sugar content material and its low-fibre enhance blood glucose ranges comparatively shortly. In addition, 100 grams of fruit incorporates solely about 1 gram of fibre. Thus, longan fruit fails to scale back the glycemic response. 

Compared to contemporary longan, the dried and canned varieties comprise extra sugar. In addition, most canned longans include sweetened syrup. Therefore it has extra energy than the contemporary ones. Therefore, longans usually are not a secure selection for diabetes or a low-sugar food plan.

Pesticide Poisoning

During cultivation, longan fruit is susceptible to pests. As a end result, farmers started utilizing pesticides to guard the harvest. Unfortunately, the pesticide and fungicide dosage goes above secure ranges. Therefore, this will increase the opportunity of meals poisoning. Furthermore, peeling the fruit with tooth might expose you to dangerous ranges of pesticides. Nonetheless, yow will discover natural variations of longan fruits devoid of chemical considerations.

Not Safe During Pregnancy

Longan might increase physique temperature. Pregnancy is the time if you expertise sizzling flashes. Therefore, consuming longan would possibly make it worse. It might result in dry mouth, constipation, belly ache, finally resulting in being pregnant issues. Hence, it's best to keep away from having longans throughout being pregnant.

Conclusion

Longan is a tropical fruit of the soapberry household much like lychee. It is commonly referred to as ‘dragon's eye' resulting from its pale white flesh with a central black seed. However, it's much less fragrant and has a touch of musky flavour. From a diet standpoint, longan fruit is an effective supply of B nutritional vitamins and vitamin C. Additionally it incorporates truthful quantities of minerals like phosphorus and copper. Longan fruit is low in energy and is taken into account a superfood.

Longan fruit has a number of well being advantages. These fruits restore sleep, cut back nervousness, and improve libido. In addition, this succulent fruit is helpful in treating infections, pores and skin points, weight problems, stress, and nervousness. However, there are some exceptions as properly. Look for organically harvested longan fruits to forestall any potential pesticide poisoning. However, this tropical fruit gives you with a handful of researched well being advantages.

Frequently Asked Questions (FAQs)

Q. What is the good thing about longan fruit?

A. Longan fruits cut back irritation. In addition, it's a pure power booster. They additionally enhance libido in each women and men. Furthermore, longan fruit advantages embrace enhancing pores and skin well being, boosting immunity, whereas offering a high quality sleep cycle. Additionally, they enhance reminiscence and will forestall anaemia. 

Q. Is longan fruit excessive in sugar?

A. Yes, longan has excessive sugar content material. Around 65 grams of sugar is current in 100 grams of longans. Additionally, they've very low fibre content material. Therefore, this fruit might spike your blood sugar ranges. 

Q. When ought to I eat longan?

A. You can eat longan any time of the day. Most folks eat the fruit once they want some refreshment. You might even eat the fruit if you're craving one thing candy and juicy. However, it's advisable to eat them within the daytime.  

Q. Is longan a Superfood?

A. Yes, longan has useful vitamins that present a number of well being advantages. For instance, they could increase immunity and enhance pores and skin well being. Additionally, they could additionally defend towards continual an infection and improve sleep high quality. Moreover, it possesses only a few energy. 

Q. Does longan comprise alcohol?

A. Longan doesn't possess any energetic alcohol content material. However, folks use it to make rum. For instance, macerating longan flesh in alcohol makes liquor.

Q. Is it wholesome to eat longan on daily basis?

A. Generally, it's applicable to eat about ten longans a day. Suppose you have got excessive physique warmth, then keep away from it. Since it's a very good vitamin C and iron supply, you could eat it on daily basis however sparsely. People with diabetes and pregnant ladies should be cautious. It's preferable to speak to your doctor earlier than taking them. 

Q. Can you eat longan seeds?

A. One consumes longan seeds hardly ever. You might use the seed extracts in natural tonics and tea. Oil comprised of these seeds might assist with the untimely greying of hair. However, most individuals typically discard the seeds and eat solely the juicy pulp. 

Q. What is the distinction between lychee and longan?

A. Sometimes, folks confuse longan fruit with Lychees. Both are white-fleshed tropical fruit. However, longan is smaller in measurement. It seems with clean and brown pores and skin. In distinction, lychees have bumpy outer pores and skin with a pinkish color. In addition, longans have a musky flavour, whereas; lychees have a aromatic, floral style. Longan incorporates 60 energy per 100 grams of serving from a dietary standpoint, whereas lychees have 66 energy. Furthermore, it has extra vitamin C as properly. 

Q. Can infants eat longan fruit?

A. No, it's advisable to not embrace logan fruits for infants. Since it induces internal warmth within the physique, infants might expertise discomfort and constipation. Moreover, the fruit texture and consistency could also be laborious to chew. Therefore, it's advisable to speak to your medical well being skilled earlier than feeding them logan fruit. 

Q. Are longans Heaty?

A. Yes, longans generate inside physique warmth as soon as consumed. Pregnant ladies particularly should keep away from it to forestall any issues. If you're an individual with excessive physique warmth, eat longans sparsely.

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