Lychee fruit is an exotic fruit that is rich in phenolic compounds, minerals and vitamin C, which give this fruit powerful antioxidant properties. This fruit can help to protect against cardiovascular disease, diabetes and obesity.
Lychee can also be added to a weight loss diet, as it is high in fiber and takes time to be digested. Therefore it can help to control appetite and reduce overeating.
Lychee has a gelatinous pulp and a sweet, floral flavor. It can be consumed in its natural form or preserved, to be eaten on its own as a snack or added to recipes for teas, juices, popsicles, ceviche or smoothies.
Health benefits
The main benefits of lychee fruit are:
1. Preventing cardiovascular disease
Because it is rich in flavonoids, proanthocyanidins and anthocyanins, which have a potent antioxidant effect, lychee fruit helps to regulate bad cholesterol, or LDL. LDL is responsible for the formation of fatty plaques within the arteries and can therefore help to prevent atherosclerosis and reduce the risk of cardiovascular diseases, like myocardial infarct and stroke.
In addition, lychee fruit helps to regulate fat metabolism and increases good cholesterol (HDL) levels, which contribute to overall cardiovascular health.
The magnesium and potassium contents in lychee fruit also help to dilate blood vessels. The phenolic compounds in these nutrients can inhibit the activity of angiotensin-converting enzymes, which acts directly on blood pressure regulation.
2. Preventing liver disease
Lychee fruit helps to prevent liver diseases like fatty liver or hepatitis, as it contains phenolic compounds like epicatechins and procyanidin. These compounds have potent antioxidant effects that reduce liver cell damage caused by free radicals.
3. Promoting weight loss
Lychee fruit is a low-calorie fruit with a high fiber and water content. It has a low glycemic index and can help to keep you full, leading to weight loss.
Lychee can also inhibit the pancreatic enzymes that are responsible for digesting dietary fats. This can help to reduce the absorption and accumulation of fat in the body, and can help combat obesity.
4. Managing blood sugar levels
Some studies show that lychee fruit can be a great complement to prescribed diabetes treatment. It contains phenolic compounds, like oligonol, which regulate glucose metabolism and decrease insulin resistance. These are important factors for the management of blood sugar levels.
Furthermore, lychee fruit contains hypoglycin, which is a substance the decreases glucose production.
5. Improving skin appearance
Lychee contains vitamin C and phenolic compounds, which are antioxidants that help to eliminate the free radicals that contribute to aging skin.
Vitamin C also helps to boost collagen production, which is important for combating skin flaccidity and wrinkles and improving the overall quality and appearance of skin.
6. Strengthening the immune system
Lychee fruit is rich in nutrients like vitamin C and folate, which stimulate white blood cell production. These cells are an essential part of the immune system, and help to prevent or fight infections. Therefore, lychee fruit can be consumed to strengthen the immune system.
In addition, the epicatechins and proanthocyanidins in this fruit also help to regulate the immune system by triggering the production of defense cells.
7. Preventing constipation
The fibers present in lychee help to add bulk to the stool and also stimulate natural bowel movements, which can both contribute to regular bowel movements.
8. Helping to combat cancer
Some laboratory studies on cancerous cells taken from the breast, liver, cervix, prostate, skin and lungs show that the phenolic compounds in lychee (the flavonoids, anthocyanins and oligonol) can help to decrease the growth and increase the death of these types of cancers. However, more studies in humans are needed to support this benefit.
9. Preventing anemia
Lychee can help prevent and treat iron deficiency anemia, as the vitamin C present in this fruit promotes the absorption of iron from food. This is essential for the adequate formation of hemoglobin, a component of the blood that acts in the transport of oxygen in the body.
Lychee properties
Lychee fruit contains vitamin C, phenolic compounds and fiber, which gives it satiating, hypocholesterolemic, immunomodulatory, digestive and antioxidant properties.
How to eat
Lychee can be consumed in its natural form or preserved. It can be used in recipes for juices, popsicles, ceviche, smoothies or tea made with the fruit's peel.
It is recommended to eat lychee only after meals. It should be avoided on an empty stomach.
Is lychee bad for you?
Lychee can be harmful when consumed on an empty stomach or if you have are malnourished or have low blood sugar.
This happens because lychee can greatly reduce blood glucose levels in these conditions, leading to symptoms of hypoglycemia such as dizziness, confusion, fainting and seizures.
Is lychee bad for your kidneys?
To date, there are no studies that show that lychee is bad for the kidneys or for people with kidney problems.
Can pregnant women eat lychee?
Yes, pregnant women can eat lychee. However, this fruit should be avoided on an empty stomach and consumed in moderation.
Lychee fruit recipes
Lychee fruit can be consumed in its natural form or conserved in cans. It is also available as tea (made with the peel), juice and hard candy.
The recommended daily dose is 3 to 4 fresh lychee fruits per day. Higher quantities can significantly reduce blood sugar and cause hypoglycemia symptoms, like dizziness, confusion, fainting and even seizures.
You should ideal eat lychee fruit after meals and avoiding eating them in the morning, after waking.
See our easy, delicious and quick recipes below:
1. Lychee tea
Ingredients
- The peels of 4 lychee fruits
- 1 cup of boiling water
Directions
Place the lychee fruit peels in the sun to dehydrate for one day. Once dehydrated, boil the water and add the peels. Cover and allow to soak for 3 minutes. Then remove the peels and drink. This tea can be consumed up to 3 times per day, as it can cause abdominal pain, diarrhea and increased autoimmune system activation.
2. Lychee juice
Ingredients
- 3 peeled lychee fruits
- 5 mint leaves
- 1 cup of filtered water
- Ice as desired
Directions
Remove the pulp of the lychee from the peel (the white part of the fruit). Add all ingredients to a blender and mix, then serve.
3. Topped lychee fruits
Ingredients
- 1 box of fresh lychee fruits, or 1 can of lychee fruits
- 120 g de cream cheese
- 5 Brazilian nuts
Directions
Peel the lychee fruit, wash and allow to dry. Using a spoon or a piping bag, spread the cream cheese over the lychee fruit. Grind the Brazilian nuts into a food processor and sprinkle over the lychee fruit, then serve. Be sure to consume a maximum of 4 topped lychee fruits per day.
Nutritional information
The following table outlines the nutritional information for 100 g of lychee fruit:
It is important to highlight that to obtain all the benefits listed above, lychee fruit should be a part of a healthy, balanced diet.