The Incredible Benefits of Lychee: A Sweet and Nutritious Powerhouse

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Lychee, scientifically known as Litchi Chinensis, is a small fruit from the soapberry family found in Southeast Asia. It is known for its sweet and juicy taste. Despite its small size, lychee offers significant nutritional benefits. It is high in water content, helping to keep you hydrated. A 100-gram serving of lychee contains only 66 calories and is free from cholesterol and saturated fat, according to the United States Department of Agriculture (USDA). In addition to its taste, lychee has numerous health, hair, and skin benefits. Regular consumption of lychee promotes overall body health and strength.

Did you know that this exotic fruit also packs a punch when it comes to nutritional benefits? In this article, we will explore the various advantages of incorporating lychee into your diet, backed by real-life data and scientific studies.

Nutritional Value of Lychee

Calories and Nutrition in Lychee

Lychee is not only delicious but also low in calories and rich in essential nutrients. According to the United States Department of Agriculture (USDA), a 100-gram serving of lychee contains approximately 66 calories, making it a guilt-free indulgence. It also offers 0.83 grams of protein, 0.44 grams of fat, 16.5 grams of carbohydrates, 1.3 grams of dietary fiber, and 15.2 grams of sugar. Additionally, lychee is a great source of vitamin C, with 71.5 milligrams per 100 grams, and is packed with antioxidant plant compounds.

A 100-gram (3.5-ounce) serving of fresh lychee fruit contains:

  • 66 calories
  • 0.83 grams of protein
  • 0.44 grams of fat
  • 16.5 grams of carbohydrates
  • 1.3 grams of dietary fiber
  • 15.2 grams of sugar
  • 71.5 milligrams of Vitamin C

Like other fruits, lychees are a good source of various antioxidant plant compounds.

In fact, they have been reported to contain higher levels of antioxidant polyphenols than several other common fruits (Source 1).

Powerful Antioxidants in Lychee

Antioxidants in lychees include:

Epicatechin: A flavonoid that may improve heart health and reduce your risk of cancer and diabetes (Source 2 & Source 3).

Rutin: A flavonoid which may help protect against chronic diseases, such as cancer, diabetes, and heart disease (Source 5 & Source 6).

Oligonol: Oligonol is a dietary supplement that is often mentioned in connection to lychees.

Oligonol is a patented mixture of antioxidants (proanthocyanidins) derived from lychee skin and green tea, developed by the Amino Up Chemical Corporation in Japan.

The antioxidants are chemically altered to increase their uptake from your gut (Source 7).

Several studies indicate that Oligonol may reduce abdominal fat, fatigue, and inflammation after exercise (Source 8).

However, as it’s not found naturally in lychee fruits, its health effects don’t apply to lychees.

Health Benefits of Litchi

1. Increases Blood Formation

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Lychee contains essential nutrients such as manganese, copper, folate, iron, and magnesium, which promote the formation of red blood cells. The high vitamin C content in lychee enhances the body’s absorption of iron, further supporting healthy blood formation.

2. Stronger Bones

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Lychee is rich in minerals like phosphorus and magnesium, which contribute to strong and healthy bones. Copper and manganese found in lychee help reduce the brittleness of bones, while zinc and copper improve the efficiency of vitamin D, an essential nutrient for bone health.

3. Helps to Weight Loss

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With its high fiber and water content and low calorie count, lychee can be a valuable addition to a weight loss diet. The fruit’s satiating effect helps curb cravings and promotes a feeling of fullness, making it easier to maintain a calorie deficit for weight loss. 

4. Reduces Risk of Heart Disorders

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Lychee aids in improving blood flow to the heart, reducing the risk of heart disorders such as stroke, heart attack, hypertension, and atherosclerosis. The antioxidants present in lychee help maintain healthy blood vessels and promote cardiovascular well-being.

Like most fruits and vegetables, lychees are a good source of antioxidants and other healthy plant compounds. These include Epicatechin and Rutin. Fresh lychees don’t contain any Oligonol, as is often claimed.

5. Preventing Free Radicals

Lychee contains low molecular polyphenolic substances and antioxidants that improve blood circulation, protect the skin from harmful UVA rays, and reduce weight. These properties help combat free radicals, prevent oxidative damage, and reduce the appearance of fine lines and brown spots.

6. Prevents Cancer

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The flavonoids present in lychee, such as flavones, kaempferol, and quercetin, have been associated with anti-cancer properties. While lychee extract shows potential in inhibiting the growth of cancer cells, further studies are needed to establish its effectiveness in combating different types of cancer.

Lychee extract has possible anti-cancer properties. It may have the potential to stop the cell growth of different cancers. But more studies are needed.

 7. Helps in Maintain a Healthy Blood Pressure

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Lychee has a high potassium to sodium ratio, making it beneficial for individuals with hypertension. The potassium content helps relax blood vessels, maintaining healthy blood pressure levels and reducing the risk of cardiovascular problems.

8. Improves Digestive System Health:

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Lychee aids in managing digestive health by promoting stomach cleansing, improving appetite, and alleviating common digestive issues such as heartburn, bloating, and gas formation. 

9. Anti-Aging

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Lychees are rich in vitamin C, a powerful antioxidant that combats free radicals and supports skin health. The oligonol present in lychee also contributes to anti-aging effects, reducing the appearance of fine lines and dark spots. 

10. Makes your Hair Healthy and Strong

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Vitamin C plays a vital role in maintaining proper blood circulation to the hair follicles. By incorporating lychee into your diet, you can support the health and strength of your hair, thanks to its vitamin C content.

Lychee, the sweet and juicy fruit of the soapberry family, offers a plethora of health benefits. From promoting blood formation to strengthening bones, aiding in weight loss, reducing the risk of heart disorders, and providing anti-aging and anticancer properties, lychee is truly a nutritional powerhouse. By incorporating this exotic fruit into your diet, you can enjoy not only its delightful taste but also its numerous advantages for your overall well-being. So go ahead and savor the goodness of lychee while reaping its incredible health benefits.

References:

  1. USDA FoodData Central: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173930/nutrients
  2. Epicatechin and Heart Health: https://pubmed.ncbi.nlm.nih.gov/15716770/
  3. Epicatechin and Diabetes: https://pubmed.ncbi.nlm.nih.gov/25393531/
  4. Rutin and Chronic Diseases: https://pubmed.ncbi.nlm.nih.gov/21802563/
  5. Rutin and Cancer: https://pubmed.ncbi.nlm.nih.gov/25933586/
  6. Oligonol and Health Benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4297408/

See Also:

Health Benefits of Grapes | 13 Amazing & Surprising Facts
Health Benefits of Chickpeas | 12 Amazing & Surprising Facts
Health Benefits of Kokum or Mangosteen | 10 Amazing & Surprising Facts
Health Benefits of Oats | 10 Amazing & Surprising Facts
Health Benefits of Mushrooms – 13 Amazing & Surprising Facts
 

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