Seasonal Fruits: Health benefits of Litchis

As soon as we hear litchi, we are immediately reminded of its vibrant red shell and the translucent, juicy flesh inside. Also spelt as lychees, it is a tropical fruit known for its sweet and tangy flavour. The fruit is native to Southeast Asia and has been cultivated for thousands of years. More so for its taste and lychee health benefits. It can be consumed fresh, as a juice or added to diverse culinary dishes to boost the flavour and enhance your nutritional intake. 

In the sections below, we will go deeper into the nutritional profile and the benefits of litchis to help you gain a better understanding of the fruit in your diet.

The Nutritional Profile of Litchi Fruit

Litchis are a fascinating fruit. They are much more than a burst of refreshing flavour. For perspective, a single cup of fruit, weighing approximately 100 gm, may supply you with a wealth of nutrients essential to maintaining optimal health. Below is the nutritional profile that ensures lychee is good for health:

• Vitamin C: Litchis are a powerhouse of the nutrient vitamin C. So much so that a cup nearly provides about 33.82 mg of it. Being in abundance, vitamin C may act as an antioxidant and support immune function while relaying anti-inflammatory benefits. 

• Calcium: The fruit also offers about 5.7 mg of calcium in a similar fashion. The mineral may contribute to maintaining bone health and supporting muscle function.

• Magnesium: As a mineral, magnesium may help regulate blood pressure, nerve function and protein synthesis. A cup of the fruit may contain 14.5 mg of magnesium.

• Potassium: Above all, litchis are abundant in potassium, more so than vitamin C. It contains a whopping 161 mg of potassium per 100 g. The mineral may offer an array of benefits, such as maintaining water and sodium balance in the body. 

• Phosphorus: Consequently, Litchis may provide about 23.3 mg of phosphorus. This may prove essential for maintaining bodily functions as well as cell repair and growth.

• Bioactive Compounds: Beyond vitamins and minerals, litchi is also a great source of plant compounds. These may include flavonoids, epicatechin, rutin, etc. Such compounds may have antioxidant properties and support antimicrobial activities throughout the body. 

   

Health Benefits of Litchi Fruit

By now, we have understood the impressive nutrient profile of the fruit, litchi. Further, let's discuss the wholesome benefits of litchis.

1. May Provide Immune System Support

Being a rich source of vitamin C, the nutrient may play a part in supporting the functions of a healthy immune function system. Vitamin C can potentially protect the cell barrier against infections. Moreover, litchi also contains other immune-supportive nutrients like folate and copper. Due to this, incorporating the fruit into your diet may bolster your immune defences. 

2. May support Antioxidant Activity

Apart from vitamin C, litchi contains several polyphenols, flavonoids, and other bioactive compounds that work synergistically to neutralise the free radicals in the body. These radicals can damage cells and contribute to ageing. However, by reducing oxidative stress and providing anti-inflammatory benefits, this fruit may positively help to promote your overall health. 

Benefits of Litchi Juice

The fruit juice is great for individuals on the go. Having a glass of its juice may help them conveniently reap some of the lychee’s benefits. Similar to the fruit, its juice contains substantial amounts of vitamin C, along with plant compounds like flavonoids. These nutrients may deliver immune-boosting benefits and antioxidant properties. 

During juicing, litchi fruit’s vitamins and mineral content with added water may help you boost your water intake. This may also provide you with essential electrolytes, which can help you stay hydrated on summer days. Moreover, the fruit’s natural sugars, when juiced, may provide a quick source of energy, making it an excellent choice for a refreshing midday snack. 

 All in all, when eaten in moderation, lychee is good for your overall health. The combinations of nutrients and the benefits of litchis, when included in your diet, may boost your immune system and keep you hydrated. Whether you enjoy them fresh, as part of a fruit salad, or as a refreshing juice, litchis are a versatile and nutritious addition to your wellness routine. 

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