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Lychee | Litchi Fruit 13 Health Benefits and Fact | Side-Effects

By Deepak Kevat

Lychee is sweet and a very fragrant fruit, which is usually available in the summer. This fruit originated in China, but today is found in most of the South East Asian countries. It is the member of soapberry family, Sapindaceae.

There are three sub-species of Lychee. It has rough skin outside while contains juicy and creamy white flesh inside. Lychee has an incredible taste and in modern times, it has found its niche in dessert, juice and ice cream.

litchi fruit health Benefits and nutrition facts

Lychee is a small fruit packed with loads of healthy nutrients. It is considered an exotic fruit and has a very short shelf life. This is why it is available for a very limited time even during its season.

In ancient China, lychee was the favored fruit in the imperial corridors finding its greatest fans among the Kings and Queens; who would get these beautiful fruits transported to capital at a significant cost to the Kingdom.

See also: 45 Healthiest Fruit List On The Earth

Lychee is a very nutritious fruit. It has a high water content and is full of energy. (1)

Lychee has a high level of vitamin C in it and meets about 86% of the body’s daily requirement of this vitamin.

It contains 15.23 gms sugar and has a reasonable 1.3 gms of dietary fiber.

Lychees are a valuable source of Polyphenols that make it a reliable and highly recommended antioxidant.

The composition of minerals makes it an excellent fuel for the electrolyte balance in our body.

Due to its numerous health benefits lychee is used as an alternative medicine in China.  It contains a healthy blend of nutrients that promote health.

lychee health benefits

So, know the amazing health benefits of lychee that can make a lot of difference to your fitness in a tasty way.

1. Strengthens Immunity

Vitamin C is a water-soluble Vitamin which means that it is not stored in the body. (2)

Lychee is an excellent source of Vitamin C and contains 71.5 mg per 100 g serving.

With a high amount of Vitamin C in it, lychee proves to be a good antioxidant that improves the immune function of our body.

Lychee increases immunity to protect against common diseases like a cough, cold and flu.

Vitamin C also strengthens the immune system to protect from day to day infections. It is highly recommended especially for young children who are highly vulnerable to infections and cold. (3, 4)

Vitamin C is also known to alleviate scurvy that is mainly caused by the Vitamin C deficiency. (5)

This condition begins with symptoms like general lethargy, spongy and bleeding gums, spot formation on skin and bleeding in the mucous membrane. It is a serious condition that can prove to be fatal if not controlled in time.

Wrap up : High Vitamin C content of Lychee makes it an excellent anti-oxidant which makes the immunity of our body strong. Lychees are also recommended to alleviate scurvy which is caused by deficiency of Vitamin C.

2. Protection from Free Radicals

Lychee contains a good amount of antioxidant Vitamin C, Vitamin B-complex and phytonutrient flavonoids. These antioxidants and phytonutrient flavonoids are an important nutrient that makes lychee healthy. (6, 7)

Antioxidants are required to protect the body from oxidative stress.

High oxidative stress is caused due to pollution and UV radiation. This process creates free radicals from oxygen molecules.

These free radicals destroy normal cell DNA and change the function of cells to form cancer cells.

But antioxidants neutralize these free radicals and acts as a shield to protect cells from damage. So lychee protects from cancer and tumors.

Free radicals are also known to cause premature aging and delay in cell repair. These are also taken care of by the anti-oxidants in out diets thereby reducing and controlling inflammation and degenerative diseases like Arthritis. (8)

Wrap up : Lychee contains flavonoid and anti-oxidants that protect from various types of cancers, inflammation and arrests the rapid progress of degenerative diseases.

See also: 12 Health Benefits Of Turmeric That Make Healthiest Spice

3. The Blood Relation

Lychee is a rich source of nutrients that are required for the production and circulation of blood.

Hemoglobin in our blood transports oxygen throughout our body is made of Iron. Iron is what gives the red color to our blood that is a clear indication of the high content of iron and its importance in the blood. (9)

Folate is also an essential part of Hemoglobin. (10)

Magnesium plays an important role in forming blood clots in our body. Without the clotting function, a single cut can bleed out the last traces of blood from our body.

Copper is used by our bodies for healthy metabolism of Iron and formation of red blood cells (RBC). (11)

On top of all, Vitamin C is necessary for the absorption of Iron in the body.

No matter how much iron-rich diet you consume, it is not going to convert into healthy levels of hemoglobin in the blood if there is a deficiency of Vitamin C.

All these minerals- manganese, magnesium, copper, iron, Vitamin C and folate are present in lychee and make it a complete food for blood formation, its level and overall health.

Wrap up: The mineral composition of Lychee along with Vitamin C aids blood formation with a healthy count of red blood cells in it.

4. Increase Metabolism

Lychee contains a good amount of fiber and Vitamin B-complex, which increase metabolism.

Metabolism is required to assimilate, absorb and throw the excess nutrition out of our bodies. It includes fats, proteins, sugar and carbohydrates.

People suffering from insulin resistance due to poor metabolism must consume food items like Lychee, that is rich in antioxidants and flavonoids.

Though due to its high sugar content, lychees are just not recommended for diabetics, but those who have a potential threat of this disorder can take advantage of the healthy metabolism encouraging qualities of this fruit.

It also helps in dissolving fat from the body. The high water content of about 80-85% is also made lychee a great flushing agent.

Wrap up: Lychee is a metabolism booster which helps in cleaning out the body’s systems by flushing out excess sugar, fats and proteins from the body. It also helps in combating insulin resistance.

5. Skin’s Best Friend

Our skin bears the brunt of aging, pollution, exposure to harmful UV rays, stress and other lifestyle-related disturbances.

Though aging is a natural phenomenon but is expedited by rest of the factors mentioned earlier. The result is dull skin with fine lines that make you look much older than your age. The primary cause of

The primary cause of aging is free radicals produced in our body, due to high oxidative stress.

But antioxidants have proven to destroy these free radicals to slow the aging process. A right combination of food items in our diet can delay the onset of skin aging significantly.

Vitamin C and high water content of Lychees are an ideal blend of age-delaying factors. (13)

Vitamin C cleans the impurities and water flush them out. Both of these keep the skin radiant and well-hydrated diminishing the wrinkles and fine lines.

Wrap up: The anti-oxidant Vitamin C and high content of water in lychee keeps the skin well hydrated and cleans out the impurities in form of free radicals thereby making the skin look young and fresh.

6. Heart Disease & Blood Pressure

In a research, it was found that antioxidants rich foods lower blood pressure. Lychee contains a high amount of antioxidant Vitamin C.

A high fiber content also discourages fat formation and fat reserves in the body. Lychee contains a high amount of dietary fiber which proves the best nutrient that promotes cardiovascular health. (14)

Also, lychee has shown to reduce bad cholesterol (LDL) and increase good cholesterol (HDL) level in blood. Thus, it improves the blood flow towards the heart and reduces the risk of heart attack, stroke and hypertension.

Fiber-rich foods have proved to suppress appetite and increase metabolism. It brings down the overall blood cholesterol level that creates an obstruction to the blood circulation. (15)

Potassium further aids the heartbeat by keeping and regulating the muscle function of our body. (16)

Wrap up: The high fiber and Vitamin C in Lychee reduces the cholesterol levels in the body and potassium regulates the heart beat leading to an overall good cardiac health.

See also: 11 Health Benefits of Garlic And Nutrition Facts | Side-Effects

7. Aids Digestion & Bowel movements

The process of digestion is vital in nutrient absorption in our body.

Pectin with the dietary fiber of lychee is considered very beneficial for a bowel movement and maintaining a healthy digestive system. (17)

Both of these nutrient content make the stools bulky and soft so that they can pass through the anal passage quickly.

This function is further enhanced by the high water content of lychee as it is the combination of roughage and water that helps in preventing constipation.

Regular and complete emptying out of bowel not only cleanse the body but also protects from conditions like piles and colon cancer. (18)

Wrap up: The fiber, pectin and water in lychee aids healthy bowel movements and protect from constipation, Colon cancer and Piles.

8. Weight Loss & Fluid Balance

Tips To Avoid Weight GainMaintaining an ideal weight is important for our body. But more important are the ways and means by which we do so.

Planning your healthy diet and exercises is a strict requirement without which your body can suffer and become deficient in many essential nutrients.

Mindless exercises can lead to major water loss through constant sweating. If this is not supplemented with right food, then all you will end up with is a cramped up and dehydrated the body.

Lychee also contains a good amount of potassium that is required to maintain sodium level. Also, high potassium is necessary to maintain fluid level i.e.  Balance electrolyte.

Thus, it helps to maintain high blood pressure, and it reduces the risk of stroke and heart attack. (19)

Also, it contains minerals like manganese, magnesium, iron, copper, and folate that maintain blood pressure.

9. Rutin

Lychee fruit is a rich source of nutrients. Along with these nutrients, it is the richest source of polyphenols in among fruits.

Among those, it is a rich source of polyphenol know as rutin.

Rutin is known to strengthen blood vessels. It is used by varicose veins and hemorrhoids, as well as bruising.

Deficiency of bioflavonoids may allow blood vessels to break easily. But eating Rutin rich fruit can protect if you bruise easily.

So take benefit of lychee rutin content and strengthen your blood vessels.

But Rutin doesn’t just benefit blood vessels. Studies also found to protect from cancer, diabetes and heart disease. (20, 21).

10. Mitochondrial Health

Lychee contains a large amount of phenolic compound and also antioxidant activities. Due to these high nutrient varieties, it protects from oxidative stress.

In animal studies, it was found that Lychee phenolic compounds protected against stress-induced liver injury by modulating mitochondrial dysfunction. (22)

11. Anti-viral

Proanthocyanidins content in lychee seeds has potent anti-viral activity. It protects against coxsackie virus and herpes simplex virus. (23)

12. More antioxidant power than vitamin c

Vitamin C Health Benefits, Function and FactsProanthocyanidins in lychee seed are a special nutrient that we still don’t know much.

Many research is done to find the benefits. It is found to be much more powerful antioxidant than potential Vitamin C. (24)

Thus it gives another reason to eat but to get benefits you need to eat seed part.

13. Flavonoids

Flavonoids are strong antioxidants that play a crucial role in protect from degenerative diseases like cancer.

Antioxidants are also required for normal functioning and development of cells and nerves that lead to optimum health.

Quercetin in lychee fruit is a powerful antioxidant that protects from cancer.

It also contains kaempferol that is heart healthy.

A Biggest Misconception

Oligonol is a nutrient that is said to found in Lychee fruit but its found in its skin.

Oligonol is a patent developed mixture of lychee skin and green tea, by the Amino Up Chemical Corporation in Japan.

So it can’t be considered as the part of the fruit.

Plant Compounds That Make It Special

Lychees are a healthy fruit loaded with multiple nutrients. Antioxidants activity is high due to its antioxidants and flavonoids content.

Know the top nutrients that make preferred fruit to eat.

  • Vitamin C: Lychees is loaded with a high amount of Vitamin C. 71.mg in 100 g which is 119% of RDA. Protect from chronic diseases like cancer, diabetes and heart diseases. It also strengthens body immunity to fight many diseases.
  • Rutin: Rutin also protects from chronic diseases like cancer, diabetes and heart diseases (25, 26)
  • Quercetin: It protects from cancer and also heals cell damage caused due to oxidative stress. (27)
  • Kaempferol: It has an anti-inflammatory property that makes it heart healthy. (28)
  • Epicatechin: It is an antioxidant that boosts heart health. Also, it protects from diabetes and cancer (29, 30).
  • Proanthocyanidin: Proanthocyanidin in lychees seed possess strong effect than Vitamin C.

More about Lychee

In some parts of India and Vietnam, lychee has been suspected to cause a disease called Acute encephalitis (AES). Though the virus causing AES earned a disreputable name of “lychee virus”, but most of the studies and scientific observations have not been able to link these two conclusively.

Lychee tree is an evergreen shrub that grows almost 10-28 meters, but the fruit itself only lasts a few days after ripening. China is the largest producer of this fruit followed by India.

Since it is such a rare and exotic fruit with health benefits that go far and wide, this luscious and succulent treat must be one fruit to look forward to during the summers.

Side Effects of Lychee

Lychee is a wonderful fruit that tastes as good as it is beneficial for our bodies. However, if you tend to consume it more quantity, then the high sugar content should be kept in mind.

If diabetes runs in your family, then the consumption of lychee might necessitate a medical opinion. However, in moderate quantities, it is healthy.

In a rare case, it can cause allergies. (31)

Update: 2017

In recent news, it was found that there were many death reports due to lychee.  After going through in-depth it was found that malnourished children had a higher risk. (32)

Hypoglycin is toxin found in lychee at a high amount. It is found to inhibit the body ability to synthesize glucose, that leads to low blood sugar level or hypoglycemia.

Hypoglycin has affected children who ate it on empty stomach. It doesn’t have any considerable effect on the adult. It’s recommended to give it to children after an evening meal and its consumption should be limited.

Take this precaution and stay protected from such side-effects.

See also: Star Fruit Health Benefits and Nutrition Facts | Side Effects

Reader Interactions

Comments

  1. Mapparenta says

    27 August, 2013 at 5:25 am

    Reason busy, a lot of people who do not pay much attention to his health condition, hopefully with the review-reviews health. The people who originally too concerned with his health back can maintain his health.

    Reply
  2. Florida Girl says

    5 October, 2013 at 8:50 pm

    We grow lychee out here in Florida. I love it… taste like grapes and the texture is awesome.

    Reply
    • Keisha says

      23 August, 2014 at 9:43 am

      Where can I get some of that fruit? I live in Miami Florida

      Reply
      • Deepak Kevat says

        27 August, 2014 at 1:26 pm

        Sorry, but I don’t know about that as I stay in India. But, I think you should go to the market place as they can give idea about it.

        Reply
      • Jackie says

        16 September, 2014 at 2:47 am

        Keisha, I saw them in the canned fruit section at Walmart. Sorry, I don’t know where you can buy them fresh. Hope that helps…..

        Reply
      • Kris says

        8 May, 2015 at 10:19 pm

        Try down south in Homestead! Some farms grow it there. However, keep in mind the lychee season is very short – 2-4 weeks or so and begins in early May. Good luck!

        Reply
      • Lupe says

        29 May, 2015 at 10:48 pm

        Come down to homestead and you will find people in every corner selling them by the bag or by the branches the hang on to.

        Reply
      • avyt41 says

        22 June, 2016 at 10:48 pm

        My tree is laden with fruit..WPB Fl

        Reply
      • Elizabeth says

        25 June, 2016 at 4:31 pm

        Sometimes Farmer’s Markets like the Yellow/Green Market in Hollywood, Florida sell them. In fact, today I tried some, a little pricey, $5.00 lb…but they are very sweet and juicy now.

        Reply
        • Dez says

          27 July, 2016 at 9:41 pm

          Yeah I saw them for $5/lb in the swap shop on sunrise in Broward county, Florida.

          Reply
  3. Mathi says

    4 June, 2014 at 3:20 pm

    Lychee fruits are awesome, I enjoy the health benefits

    Reply
  4. Imtiaz says

    25 June, 2014 at 10:19 am

    my father planted a lychee tree nearly 30 years ago, every summer we enjoy its fruit , this summer we had more than 20 kg till now and more to come…. lychee is my breakfast, lunch n dinner as well…. its no doubt an amzingly refreshing fruit… we all luv it….
    Imtiaz

    Reply
  5. Silky Anand says

    2 July, 2014 at 11:18 pm

    Litchi is my favourite fruit.my daughter and me love to eat this fruit. It is very healthy fruit. Every summer I wait for it. While reading so much benefits of litchi I want to eat more…..;)

    Reply
  6. sonya w says

    25 September, 2014 at 7:32 am

    You’re able to buy it fresh in Philadelphia Pa =)

    Reply
  7. avani says

    28 September, 2014 at 1:14 am

    Deepak I sure u get lychee at Indian store

    Reply
    • Deepak Kevat says

      28 September, 2014 at 12:07 pm

      Yes! Lychee is common fruit and available everywhere in India.

      Reply
  8. kaushik says

    25 November, 2014 at 4:51 pm

    I love lychee’s

    Reply
  9. Abdul basith says

    4 January, 2015 at 6:19 pm

    Is anybody know that- is it really help to loose weight ? Because I doubted when I saw the high sugar level in this fruit

    Reply
    • Deepak Kevat says

      5 January, 2015 at 9:58 pm

      It’s not doubt that lychee is a healthy fruits. Lychee is good source of healthy nutrients which boost metabolism which boost digestion.
      So it will help to maintain healthy weight.
      While 15.23 g sugar in 100 g lychee cannot be considered so high.

      Reply
  10. praveena karnam says

    28 April, 2015 at 5:32 am

    I eat lychee everyday in summer and feel good.I also appriciate the improvement in skin texture and weight loss caused by lychees.

    Reply
  11. Mohd. Saad says

    25 May, 2015 at 11:00 am

    Litchi (Lychee) is one of my favourite fruits. I love to eat it. It is nutritious too.
    But I wanna to ask that can litchi increase sugar levels or increase my weight?
    I can eat 8-10 litchies a day?

    Reply
    • Deepak Kevat says

      25 May, 2015 at 12:07 pm

      Yes! You can eat it..It is loaded with water and little amount of sugar which is healthy during summer time.

      Reply
  12. hemanth says

    25 May, 2015 at 11:29 am

    U will get this fruit in ooty

    Reply
  13. dale says

    25 June, 2015 at 1:42 pm

    i got some ,wonderful taste texture is a little weird, has helped my carpel tunnel

    Reply
    • Deepak Kevat says

      27 June, 2015 at 3:04 am

      Good to hear that…

      Reply
  14. Anjali Sharma says

    30 June, 2015 at 2:36 am

    Lichee is a very common fruit. It is very helpful for health. It is packed with vitamin C, B6, riboflavin, folate, copper, potassium, magnesium and manganese, which provide great health benefits. Lichee prevents diseases like cancer, heart disease, Digestion problem etc. It is good for bone health also because it contain high amount of calcium and vitamin D.

    Reply
  15. tresa says

    10 July, 2015 at 6:30 am

    Now am having it

    Reply
  16. Kiana says

    10 September, 2015 at 12:07 pm

    Just tried it for the first time, was a little put off by the texture,but I like them. canned ones a very very sweet, so I hope to still find some fresh ones somewhere. and I like that they have a floral like scent.

    Reply
  17. gifty says

    7 January, 2016 at 5:30 am

    I love lychees
    My husband showed me this fruits

    Reply
    • Deepak Kevat says

      7 January, 2016 at 2:57 pm

      Great to hear that.

      Reply
  18. sseggujja hassan says

    14 January, 2016 at 11:09 pm

    Your Comment * i do love litchi to an extent that i and workmates advised our company to import this fruit and it has started producing it in uganda under harriss international(riham) and its juice is bottled and supplied to all corners of uganda in form of soda

    Reply
    • Deepak Kevat says

      16 January, 2016 at 1:46 am

      Wow! Great to hear about it.

      Reply
  19. Suraiya Siddiqui says

    29 May, 2016 at 2:17 pm

    Thank you!

    Reply
    • Deepak Kevat says

      29 May, 2016 at 2:26 pm

      You can read the article http://wiki-fitness.com/foods-boost-health/ and stay tuned as detailed articles is yet to be published for each category.

      Reply
  20. Suraiya Siddiqui says

    29 May, 2016 at 2:20 pm

    Health n fitness make life easy.

    Reply
  21. Suraiya Siddiqui says

    29 May, 2016 at 2:22 pm

    Request to send me all information regarding fitness.

    Reply
  22. Suraiya Siddiqui says

    29 May, 2016 at 2:25 pm

    We have Leechi orchards in our home town in north India. We love to eat leeche but did not know the fruit is so valuable for health point of view.

    Reply
  23. Suraiya Siddiqui says

    29 May, 2016 at 2:28 pm

    Leeche is a very rich fruit for having a lots of vitamins.

    Reply
  24. Arya rajput says

    2 June, 2016 at 2:20 pm

    i loooooooooooovvvvvvvvvvvvvveeeeee lychee really its a great for health…and its great for every-one..

    Reply
  25. suresh says

    13 June, 2016 at 11:28 pm

    I like this fruit

    Reply
  26. Fazeelat says

    5 July, 2016 at 11:05 am

    Hi there! Yep it’s very yumy fruit,but when ever I eat it my stomach swells up, I don’t know what is the cause, plz tell what is the reason

    Reply
    • Deepak Kevat says

      22 July, 2016 at 1:16 am

      You might me allergic to lychee. So you shouldn’t prefer to eat it.

      Reply
  27. sahal says

    25 August, 2016 at 12:46 am

    Can it is useful to cure wound infection

    Reply
    • Deepak Kevat says

      26 August, 2016 at 7:10 am

      It’s healthy but for wound infection you should prefer a better disinfection lotion.

      Reply
  28. Deepak Kevat says

    6 February, 2017 at 10:52 am

    Hey Andrew,
    Thanks for letting me know. I will go through it in detail and update the article.

    Reply

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