Litchi or Lychee is one such summer fruit that is widely available across the globe. It is a flavourful, juicy fruit that grows in clusters. It is grown in tropical and subtropical regions, thus making it seasonal and exotic. This beautiful tiny little fruit has multiple health benefits.
It is juicy, sweet, and pulpy which makes it hard to resist. It is super rich in water content making it the quintessential summer fruit. It can be eaten fresh, in ice-creams, jams, desserts, salads, juices, smoothies, or mocktails. It improves skin health, helps aid weight loss, improves digestion, etc.
Read the article to understand the amazing health benefits of eating Litchi.
Nutritional values of Litchi
The nutritional value of Litchis/ Lychees is very impressive. Low in calories, this juicy fruit is a perfect fruit for weight loss. The cholesterol level and saturated fats are negligible making it ideal for a healthy heart. It is filled with fibers that help in digestion.
They are high in vitamin B and C and rich in copper and phosphorus that help boost metabolism.
Furthermore, they also provide other nutritional benefits as listed below:
A 190 gm of raw litchis contain: calories-125C, fat-0.8gm, carbohydrates- 31 gms, protein- 1.6gms, saturated fat- 0.2gm, cholesterol- 0mg, sugars- 29gms, Vitamin c- 135.8mg, vitamin A- 0.00mcg, iron- 0.59 mg, calcium- 9.50mg, Potassium- 325mg.
Plant Compounds in Litchi
Litchis are known to be a good source of various plant compounds.
They contain high levels of polyphenol oxidants that further include flavonoids which help fight cancer, cardiovascular diseases, and diabetes.
It also contains oligonol which is a well-known dietary supplement.
Benefits of Litchi for Skin
Fresh litchi fruits are filled with anti-acne and anti-bacterial properties. Rich in antioxidants they boost skin health combining with free radicals to prevent skin damage.
They effectively fight against the microbes that cause acne and reduce inflammation of the scars.
A rich source of Vitamin C, one of the most skin-friendly nutrients. Vitamin C slows down the ageing process of the skin giving you a smooth and even texture. It combats the harmful effects of the sun and provides protection caused due to UVA damage.
Litchis help nourish the skin oil naturally reducing acne spots. High in water content, they keep the skin moisturized and hydrated. They prevent dullness and dryness making the skin soft and supple. It contains oligonol and helps boost blood circulation. Regular consumption of litchi/ lychee juice keeps the skin healthy from within and radiant from the outside.
Rich source of Vitamin C
Litchis are the most abundant in Vitamin C which means they help control infections and heal wounds. They may work as a powerful antioxidant providing effective results caused due to radical damage. The vitamin c present in litchi helps the body to produce collagen-One of the most effective nutrients vitamin c provides adequate protection against common cold and flu, cardiovascular diseases, skin infections, eye problems, and prenatal health problems.
Hence, litchis are a very good source of natural vitamin c.
Can Help Reduce Inflammation
Flavanol-rich fruits such as litchi are enriched with anti-inflammatory properties. Including litchi in your diet can help treat tissue damage caused due to any external factors. It helps in fighting cold and flu. Additionally, lychee seed extracts also help with diabetes-related problems. This fruit may be beneficial in fighting inflammation caused by oxidative stress linked to obesity and diabetic conditions.
Other benefits of Litchi
High in nutritional value, and packed with vitamins and nutrients lychees have been used as a part of Chinese medicine for centuries. The other top benefits of litchi fruit are as follows:
Gives healthy bones
Litchi is loaded with minerals such as iron, magnesium, copper, and phosphorus- all the essential nutrients required for stronger bones.
Improves Blood circulation
Litchis are known to improve blood circulation in the body. Rich in copper, it is extremely important for the formation of red blood cells. The higher the RBC or red blood cells the better the blood circulation.
Benefits the Heart
Eating litchis help relieve high blood pressure. It produces high-density lipoprotein cholesterol that is good while reducing low-density lipoprotein which is bad cholesterol for the heart. Therefore, it maintains a healthy function of the heart keeping it safe.
Benefits the Brain
They show protective benefits for the brain. Litchi seed extracts improve cognitive functions and prevent brain damage.
Prevents constipation
The dietary fiber present in litchi is helpful in regulating bowel movements and constipation. The high water content in litchi also supports the digestive system.
Hydrates the body
It helps aid dehydration caused in summers due to its rich water content. A perfect thirst quencher it ensures adequate electrolyte formation in the body.
Relieves muscle cramps
Litchi enhances muscle strength as it contains high amounts of potassium. Good amount of water content also helps reduce muscle cramps and tissue damage caused due to workouts.
Improves metabolism rate
Litchis help in speeding up the assimilation of carbohydrates, fats, and proteins- required to promote a good appetite and metabolism. This in turn helps maintain the body weight.
How to store litchi
Litchis are perishable in nature which means they will not ripen once plucked from the tree. This also means they do not have a long shelf life. Select litchis that feel heavy and firm. Make sure the outer shell or skin is dry. Avoid going for ones that may feel soft or have any black spots.
Due to its lower shelf life, it can be stored in a refrigerator for about four to five weeks only. At room temperature, they can be stored for up to 3-4 days. You can juice it or jam it too. Litchi jams can be refrigerated and stored for about three-four months.
Conclusion
Litchis/ lychees impart beneficial properties. They enhance physical and mental health and are a valuable remedy in curbing diabetes, heart disease and other health disorders. They are filled with potent macronutrients and trace minerals.
In addition, they can be enjoyed in the form of delectable desserts and mocktails. You also can relish the pure pulpy form of it in juices as well.
FAQ’S
Is litchi hot or cold in nature?
Litchi is an excellent tropical fruit from the soapberry family. It is rich in water content and gives a cooling effect to your body. So it is definitely cold in nature.
Is litchi alkaline?
Litchi is alkaline when fresh. But dried or processed litchis however are acidic in nature.
Is litchi good for pregnancy?
It contains iron which is important for pregnant women. Litchi consumption during pregnancy is good for the health of the mother and baby. It is also good for lactating mothers. However, please consult a medical expert for guidance.