February 7

Lychee: Benefits, Nutrients, and Uses

By Fitness Blog

February 7, 2022


Lychee: Benefits, Nutrients, and Uses HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Lychee is a spherical, juicy summer season fruit that has translucent to white flesh and pinkish outer pores and skin. It enhances the style of cocktails and flavorful delicacies. Apart from consuming recent lychee fruits uncooked, you may also eat the dried lychee and the one preserved as tinned syrups. In Chinese delicacies, lychees go in fish and meat-based dishes. Furthermore, this seasonal fruit is a summer season staple that may preserve you energised and hydrated.

Today, international and native markets deal with together with superfoods of their aisle. Superfood is a declare for these meals with excessive nutrient density and minimal or wholesome energy. For instance, lychee, scientifically termed Litchi Chinensis, is a tropical fruit native to South-East Asia, Taiwan, and China. Alternatively, folks additionally spell it as litchi. Of the a whole bunch of superfoods promoted, lychee qualifies as top-of-the-line as a result of its wealthy vitamin, antioxidant, and anti inflammatory compound content material. 

Sometimes folks confuse lychees with rambutan. However, these two tropical fruits have variations regardless of being known as cousins. Lychee has a grape-like or floral style, whereas rambutan is creamier and has a touch of sourness. They each have white flesh, however rambutan has hair-like prongs on its outer pores and skin. On the opposite hand, lychee is a bit of smaller than rambutan. Nonetheless, each have comparable profiles in minerals, nutritional vitamins, fibre, sugar, and antioxidants.

Nutritional Value of Lychee

100 grams of recent lychees accommodates the next vitamins:

  • Calories: 66 kcals
  • Protein: 0.83 g
  • Fat: 0.44 g
  • Fibre: 1.3 g
  • Carbohydrates: 16.5 g

Vitamins and Minerals

Lychee additionally accommodates truthful quantities of micro-nutrients.

  • Potassium: 171 mg
  • Vitamin C: 71.5 mg
  • Phosphorus: 31 g
  • Magnesium: 10 mg
  • Iron: 0.31 mg
  • Zinc: 0.07 mg
  • Selenium: 0.6 µg
  • Calcium: 5 mg

Lychee: Nutritional Facts

1. Good Source of Copper

Lychee gives an honest quantity of copper. It accommodates practically 16% of Recommended Dietary Allowance (RDA) for copper.

2. Reduces Risk of Cancer

The lychee pericarp is wealthy in a flavonoid referred to as epicatechin. It is a plant-based antioxidant that will cut back most cancers danger.

3. Great Antioxidant

Lychee fruits provide rutin, a flavonoid glycoside. It acts as an antioxidant and will shield in opposition to persistent illnesses reminiscent of coronary heart issues.

4. Good for Skin

Lychee extract or lychee pores and skin is an efficient supply of oligonol. It is a polyphenol with low molecular weight. Therefore, most lychee-infused dietary dietary supplements comprise oligonol to enhance their antioxidant properties.

Health Benefits of Lychee

1. Weight Loss Benefits

Lychees comprise dietary fibre, antioxidants, and water. They have a minimal quantity of energy and hint quantities of fats. Studies counsel that dietary fibre in lychees could assist in weight reduction. In addition, consuming lychees could regulate bowel actions and enhance digestion. Lychees have a candy, fragrant style, making them a more healthy various to sugary snacks.

Constipation could be one of many roadblocks in your weight reduction journey. Lychee fruit might help you with this drawback. Lychee is an efficient supply of fibre that exhibits a laxative impact by including bulk to the stools and making certain its easy passage. Last however not least, you could really feel extra energised after consuming lychees as a result of their blood stress regulation potential. Remember that an individual with adequate vitality finds it simpler to do bodily workouts, selling weight reduction.

2. Lychee Beneficial for Skin Health

Lychee juice is an excellent supply of beta-carotene, vitamin C, oligonol, and polyphenols. These biochemical substances are antioxidants that assist to take away blemishes, leaving you with clear pores and skin. Lychee extract can function a potent remedy for infected pores and skin and zits marks. The mixed results of vitamin C and vitamin E decelerate the pores and skin ageing course of. A study exhibits that antioxidants current in lychees could cut back the damaging results of the solar on the pores and skin.

Your physique begins to launch extra free radicals as you age. They are likely to trigger wrinkles by damaging the pores and skin. The antioxidants in lychees mix with these dangerous free radicals and produce down their damaging motion. 

3. Promotes Hair Growth

Our hairs are repeatedly uncovered to air pollution or stress, which makes them weaker. Lychees, when used topically, nourish the hair follicles. A study exhibits that the copper peptides current in lychee result in hair follicle enlargement, adopted by a lower within the resting part of hair development.

The vitamin C provided by lychee fruits could direct extra blood provide to the hair follicles, thus selling hair development. Using lychee pulp may additionally assist to refurbish the shine in your hair. It may even retain the pure hair color.

4. Lychee Prevents Cataract

Lychees are a powerhouse of phytochemicals that exhibit antineoplastic properties. As a outcome, they assist in stopping irregular cell development and cataract. Most older adults are liable to cataracts, a visible impairment shaped as a result of eye lens clouding.

Research exhibits vitamin C ranges in lychees could cut back the chance of cataracts by lowering the oxidative injury brought on by free radicals.

5. Anti-cancerous

One of the salient well being advantages of lychee is its anti-cancer impact. Research exhibits that together with lychee extracts, reminiscent of its juice, into your every day weight-reduction plan may provide highly effective flavonoids and antioxidants to the physique. In addition, they've anticancer results, particularly in opposition to breast most cancers.

Other phytochemical substances reminiscent of proanthocyanidins and polyphenols neutralise free radicals. As a outcome, they shield the physique from cancerous development. Lychee seeds contribute to most cancers therapy since it's extremely wealthy in polyphenols. It is a plant-derived compound with anticancer exercise.

6. Good for Kidney

Lychee leaf extract is primarily composed of potent anti-inflammatory properties that assist dissolve kidney stones. It additionally promotes easy bladder operate and eliminates toxins.

A research evaluation means that lychee leaves may additionally enhance kidney operate by lowering uric acid and creatinine content material. Furthermore, the polyphenolic compounds of lychee are nephroprotective in nature.

7. Promotes Stronger Bones

Eating lychees improves bone well being. It is wealthy in iron, copper, manganese, phosphorus, and magnesium. These minerals enhance calcium absorption within the bone, making it stronger and more healthy. Thus, consuming lychees is helpful for bone improvement in rising kids.

Healthy Recipes Using Lychee

1. Litchi Lemonade

Lychee: Benefits, Nutrients, and Uses- HealthifyMe
  • Preparation time: 10 minutes
  • Serves: 1

Ingredients

  • Lychees (peeled and pitted): 2
  • Water: 1 cup
  • Lemon juice – 1 tbsp
  • Organic Raw Honey: 1 tsp (non-compulsory)

Method

  1. Blend the lychees till they develop into within the type of a puree.
  2. Add water, uncooked honey, and lemon juice to the puree. Combine utilizing a blender or shaker.
  3. Serve with ice cubes if wanted.

2. Lychee Iced Tea

Lychee: Benefits, Nutrients, and Uses- HealthifyMe
  • Preparation time: 20 minutes
  • Serves: 1

Ingredients

  • Water: 1 cup
  • Black tea powder: 5 g
  • Lychee (crushed or puree) – 15 g
  • Ice cubes: 5
  • Organic Raw Honey: 1 tsp

Method

  1. Boil water and add black tea powder. Allow it to brew for 5-7 minutes. 
  2. Let it settle down utterly after which pressure it. 
  3. Add crushed or pureed lychee and honey to the tea. You could add kind of pure sweetener in accordance with your style.
  4. Fill a glass with ice cubes and pour the lychee tea over it. Serve chilled. 

Potential Downsides of Lychee

1. May Not Be Diabetes-Friendly

Lychees comprise excessive sugar content material and a glycemic index of fifty. Fruits with a glycemic index decrease than 55 get digested slowly, permitting a gradual launch of sugar into the blood. However, consuming lychee proper after a meal or earlier than going to mattress at evening may spike your blood sugar ranges. Hence, diabetic sufferers should eat lychees moderately. 

2. Allergies

Although not frequent, some folks may be allergic to lychees. They expertise allergic reactions after 15-20 minutes of consuming lychee fruit. These reactions happen when your immune system interprets the proteins from lychees as invasive substances. 

Research research show that folks with lychee allergy could expertise bumps within the pores and skin after coming involved with lychees. 

Some frequent signs that happen as a result of allergic reactions are:

  • Redness
  • Itching
  • Shortness of breath
  • Swollen lips

3. Hormonal Imbalance

Lychees are likely to disturb your hormone stability. So, consuming it in extra portions could set off sore throat and fever signs. You can eat 8-10 lychees a day or take one small cup of minimize lychees every day and no extra.

4. Not Suitable During Pregnancy

Lychees could trigger adversarial well being outcomes in pregnant ladies with diabetes. Due to its  glycemic index, one needs to be cautious when together with this tropical fruit.

Conclusion

Lychee or litchi is a summer season fruit loaded with important vitamins reminiscent of vitamin C, copper, iron, magnesium, and antioxidants. It is a pulpy, tropical fruit usually confused with rambutan. The vitamin C in lychee makes it a potent remedy for ageing, blemishes, and hair thinning. Furthermore, the minerals in lychee are recognized to enhance calcium absorption and make bones more healthy.

Lychees are irresistible, however they might trigger hormonal imbalance, provoke allergic reactions, and spike your blood sugar ranges. Nevertheless, they're protected to eat. However, whereas lychees are laden with antioxidants and minerals, don't go overboard by consuming too many. Eating a most of 8-10 lychees a day will fetch you its advantages.

Frequently Asked Questions (FAQs)

Q. Is lychee good for well being?

A. Yes, lychees are good to your well being as they're wealthy in dietary fibre, vitamin C, minerals, and antioxidants. In addition, it promotes easy bowel motion, boosts bone density, and is anti-cancerous. Consuming lychees additionally give you a profuse quantity of oligonol and copper. However, keep away from consuming unripe lychees. They comprise methylene cyclopropyl-glycine and hypoglycin A toxin.

Q. How many lychees are you able to eat a day?

A. Eating too many lychees could be hazardous to well being. An common grownup can eat round 8-10 lychees a day. An individual with diabetes ought to eat not more than 6 or 7 lychees in a single sitting. Avoid consuming greater than 300 grams of lychee a day.

Q. Can folks with diabetes eat lychee?

A. Lychees, like most fruits, have quantity of pure sugar content material. Since it has a glycemic index of fifty, lychees digest slowly. Therefore, when consumed in reasonable quantities, it's protected. However, consuming lychees proper after a meal could trigger a blood sugar spike. Thus, a diabetic affected person can have lychees, however moderately.

Q. Why is lychee dangerous for you?

A. Lychees are dangerous for you when you've got a earlier medical historical past of allergy. Allergic reactions to consuming lychees could be delicate to extreme. If you've diabetes, lychees is not going to be dangerous to your sugar ranges provided that you eat them moderately.

Q. Can I eat lychee at evening?

A. No, it's preferable to eat them through the day. Although lychees, when consumed moderately, is not going to trigger a spike in blood sugar ranges. 

Q. Are lychees good for weight reduction?

A. Yes, lychees are low in energy and comprise no saturated fat. In addition, it's wealthy in dietary fibre that regulates bowel motion by including bulk to the stool. A wholesome digestion course of is significant to shedding some kilos. Also, eat it as an alternative choice to calorie-rich sugary meals.

Q. Is lychee a Superfood?

A. Lychees are laden with nutritional vitamins, minerals, antioxidants, and different useful plant compounds. In addition, it's low in energy since 100 grams of lychee accommodates solely 66 energy. Furthermore, lychees are exceptionally excessive in vitamin C, polyphenol, vitamin B, potassium, magnesium, and Oligonol. Thus, making it an excellent superfood.

Q. What are the advantages of ingesting lychee juice?

A. Fresh lychee juice has no fats and fewer energy, making it useful for weight reduction. The vitamin C and antioxidants in lychee juice cut back blemishes and delicate zits. It makes the pores and skin glow by lowering the ageing course of. Consuming recent lychee juice with aloe Vera promotes hair development.

Q. What are the unwanted side effects of lychee?

A. Lychee is understood to trigger allergy symptoms and hormonal imbalance in some folks. Eating unripe lychees on an empty abdomen could trigger abdomen upset and vomiting. Also, in the event you eat lychees at evening in extra portions, there's a excessive chance of experiencing extraordinarily excessive blood sugar. If you've diabetes, it's advisable to eat them moderately.

Q. Is lychee good to your pores and skin?

A. Lychees are wealthy in vitamin C and antioxidants. When used topically, lychee juice or extract helps take away blemishes, slows down the ageing course of, and treats infected pores and skin. Antioxidants in lychee stop the damaging motion of free radicals. If you're trying to obtain clear and wholesome pores and skin, then lychee juice could be the proper answer.

Q. Is lychee good for hair?

A. Yes, since lychee is a superb supply of copper, it will stimulate hair development by actively nourishing the hair follicles. In addition, the vitamin C in lychees additionally promotes blood circulation in the direction of hair follicles, resulting in hair development. Moreover, lychees are recognized to retain the pure shine and color of hair.

Q. Is lychee good for the kidney?

A. Lychee is nephroprotective, that means that it's going to shield the kidney nephrons. In addition, the potent anti-inflammatory properties of lychee leaf extract could dissolve kidney stones. It additionally reduces uric acid focus and improves kidney operate.

Q. Are lychees good for the eyes?

A. Yes, the anti-neoplastic property of lychee helps in cataract prevention. In addition, lychee accommodates plentiful antioxidants. Thus, lychees stop oxidative injury brought on by free radicals.

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