Whole Lychee Fruit
Frozen Lychee Fruit
Dried Lychee Fruit

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Lychee fruit is one of the favorite fruits consumed in summer. This tropical fruit is not only rich in nutritional value, but also offers many impressive health benefits, such as healing damage, preventing cancer, and good for the skin and digestive system.

1. Overview of lychee fruit

Lychee is a tropical fruit, in the same family as rambutan and longan. The lychee tree is grown mainly in subtropical regions around the world and is especially popular in China and Southeast Asia.
The lychee fruit is known for its sweet taste, which can be eaten directly or used to make wine, juice and jelly. Litchi contains many essential nutrients, most notably vitamins, antioxidants and minerals. In general, the lychee fruit has a pinkish-red skin but is not edible. Behind this shell is the white flesh, surrounding a dark seed located in the center of the fruit.
Litchi fruit comes in a variety of shapes, including round, heart-shaped or oval. When young, this fruit has a slightly hard green outer skin and will turn pinkish red when ripe. Thanks to its attractive taste and pleasant aroma, litchi fruit is widely used in many beverage recipes, such as iced tea, juices or cocktails. In addition, ripe lychees are also processed into cream for cakes and puddings.
The culinary uses of lychee are really diverse, not only that, but it also contains many rich nutrients, helping to bring many great health benefits.

2. Nutritional value of lychee fruit

Litchi consists mainly of water (82%) and carbs (16.5%). According to research, in 100 grams of fresh lychee fruit will provide the following key nutrients:
Calories: 66 Carbs: 16.5 grams Protein: 0.8 grams Sugar: 15.2 grams Fat: 0.4 grams Fiber: 1.3 gram

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Most of the carbs in litchi come from sugar, which is the main contributor to their sweetness. Although the amount of fiber in lychee is relatively low, it is rich in vitamins and minerals, including:
Vitamin C: This is considered the most abundant vitamin in lychee fruit. It is estimated that one lychee will provide about 9% of the recommended daily intake (RDI) for vitamin C. Potassium: The rich amount of potassium in lychee will help you improve your heart health very effectively. Copper: Lychee is an excellent source of copper. A copper deficiency can have adverse effects on your heart health. Besides, lychee fruit also contains many different antioxidant plant compounds. In fact, the antioxidant polyphenol content of litchi fruit is higher than that of some other common fruits. Here are the prominent antioxidants found in lychees, including:
Rutin: Acts as a flavonoid, helping to protect the body from chronic diseases, such as diabetes, cancer and heart disease. . Epicatechin: This is also a flavonoid, which improves heart health and reduces the risk of cancer and diabetes.

3. The health benefits of lychee fruit

When you eat lychee in moderate amounts, it can bring the following remarkable health benefits:
3.1. Prevents Cancer Lychees are rich in vitamin C and phenolic compounds, which help prevent the destruction of cells caused by pollutants, toxic chemicals and free radicals that lead to a number of health problems. such as cancer, arthritis and heart disease. Free radicals develop when your body is exposed to tobacco, radiation, or smoke. The antioxidant properties of lychee will help you fight the toxins in the body effectively.
In the flesh of the lychee fruit also provides a large amount of flavonoid compounds and other antioxidants. These substances have excellent anti-cancer properties. Therefore, people with cancer who are undergoing treatment should eat lychee to prevent side effects caused by chemotherapy. Many animal studies have also shown that the rind of the lychee fruit has the ability to inhibit the growth of breast cancer cells.
3.2. Boosts Immune Function With its rich vitamin C content, lychee fruit can help boost your immunity to fight off seasonal infections and other chronic illnesses. In addition, vitamin C also contributes to stimulating the body to produce more white blood cells, which act as an antioxidant, helping to eliminate the harmful effects of oxidation. Studies also show that eating litchi can help you fight colds very effectively.

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3.3.Reducing the risk of stroke The negligible cholesterol and sodium content in litchi helps to reduce the risk of stroke and other health conditions such as oxidative damage, inflammation, atherosclerosis, heart disease, blood pressure pressure and endothelial problems. The growth of plaque in the body can lead to a stroke or heart attack. With high vitamin C content in lychee will help you prevent these risks.
3.4. Increases good cholesterol HDL Litchi is a good source of niacin (vitamin B3), which helps regulate the body’s cholesterol synthesis. Niacin has the effect of increasing the level of good cholesterol HDL and reducing the amount of harmful triglycerides and bad cholesterol LDL in the blood.
3.5. Improves Metabolism Including lychee fruit in your daily diet can help speed up the assimilation of carbohydrates, proteins and fats in food. This is because litchi when consumed acts as a catalyst for enzymes in many biochemical processes in the body. Lychees also help promote appetite, boost metabolism and maintain optimal body weight.
3.6. Prevents Constipation The fiber in lychee fruit helps support a healthier digestive system, which is very useful for people with poor bowel function or frequent constipation. In addition, eating lychee is also a way to help you maintain a healthy weight and reduce the risk of heart disease and diabetes.
3.7. Reduces Muscle Cramps Lychee is rich in potassium and water, which helps to increase muscle strength and significantly reduce muscle cramps that often occur due to dehydration.
3.8. Replenish Body Water The abundant water content in lychees makes them the perfect way to quench thirst and cool the body on hot summer days. You can replenish water and electrolytes for the body through eating lychee directly or squeezing into drinking water.

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3.9. Heal liver damage Liver damage caused by excessive alcohol consumption, malnutrition, anemia, infections and the use of drugs that are toxic to the liver, can lead to various diseases. Litchi contains liver-protective substances, which help effectively treat liver diseases.

4. Is litchi good for diabetes?

Lychee fruit has powerful hypoglycemic properties in patients with diabetes. With a low glycemic index, the consumption of lychee helps to gradually process the sugar in food entering the body and prevents blood sugar from rising at an alarming rate.
Some powerful bioactives like alkaloids in lychee actually help suspend the conversion of starch into sugar, thereby regulating your blood sugar.
Nutritionists recommend that diabetics should eat lychee in moderation. However, in order to avoid possible unwanted side effects, you should consult experts before using lychee regularly in your daily diet.
Once you have analyzed and understood the nutritional value of litchi for health, you can consider and add the right amount to your daily diet to help ensure your current health condition.

Reference source:,,, vinmec