What is the Nutritional Value of Lychee?

Nutritional Profile of Lychee

Lychee primarily comprises water (around 82%) and carbohydrates (approximately 16.5%). They are a nutritious additional to a balanced diet, offering vitamins, minerals, antioxidants, and potential health benefits.

1. Vitamins and Minerals:

Lychees are an excellent source of vitamins and minerals crucial in various regular body functions. Here are some key nutrients —

• Vitamin C:

Lychee is a powerhouse of vitamin C, with a single serving offering nearly 9% of the recommended daily intake. This vital nutrient promotes collagen production for healthy skin, boosts immunity, and acts as a potent antioxidant.

• Copper:

Lychee contributes a decent amount of copper, which is essential for maintaining heart health and proper iron utilisation.

• Potassium:

Lychees are also a rich source of the mineral potassium; hence, consuming lychees regulates blood pressure and contributes to healthy muscle function.

Lychees also contain small amounts of other essential vitamins and minerals, including zinc, folate, iron, and magnesium.

2. Antioxidants and Phytochemicals:

Lychee are a rich source of antioxidants, the natural compounds that shield cells from damage caused by free radicals. These free radicals can result in severe ailments if left untreated. Lychee is particularly rich in —

• Epicatechin:

This flavonoid may support heart health and potentially reduce the risk of cancer and diabetes.

• Rutin:

Another important flavonoid, rutin, protects against chronic illnesses like heart disease, diabetes, and cancer.

Lychees also contain various other antioxidant and phytochemical compounds contributing to overall health benefits.

3. Fiber:

Lychees contain a moderate amount of dietary fiber, which is beneficial for digestive health and may regulate blood sugar levels

4. Hydration:

Lychees have a high water content, which can help keep you hydrated.

5. Low in Calories:

Lychees are relatively low in calories as compared to many other fruits.

Nutritional Content of Lychees

The nutritional value per 100-gram of serving includes:

• Calories: approx 66 kcal

• Carbohydrates: around 16.5 grams (including 15.2 grams of sugar)

• Protein: about 0.8 grams

• Fat: 0.4 grams

• Fiber: approx 1.3 grams

Lychee is naturally low in fat and protein but contains a significant amount of sugar. This is something to consider, particularly for individuals with blood sugar concerns.

Health Benefits

Vitamins, minerals, and antioxidants in lychee offer several health benefits —

• Supports Immune System:

Lychee's high vitamin C content bolsters the immune system, enhancing the function of white blood cells that fight infections.

• Enhances Digestive Health:

The presence of dietary fibre in lychee promotes regular bowel movements and aids in digestion.

• Promotes Heart Health:

Polyphenols found in lychee contribute to lowering blood pressure, improving cholesterol levels, and decreasing inflammation, all factors beneficial for heart health.

• Improves Skin Health:

Lychees contain Vitamin C, which helps synthesise collagen and elastin, promoting skin elasticity and reducing signs of ageing.