Lychee are tropical fruits native to China. The heart-shaped fruits have thin, tough, inedible rinds that peel off to reveal juicy, whitish flesh surrounding hard, brown pits. Lychee are very sweet and have a subtle, perfumed taste. They're available canned but are best fresh. Lychee are grown domestically in Hawaii and Florida. They are low in fat and sodium and derive most of their calories from sugar.
Vitamin C
Lychee is a great source of vitamin C. One hundred grams of lychee fruit provide more than 100 percent of your daily vitamin C needs. Vitamin C is needed to help prevent bleeding, heal wounds and build collagen in the body. Vitamin C may also contribute to cardiovascular health and general life expectancy. Although clinical data are mixed, consuming large amounts of vitamin C is often recommended as a way to prevent and treat minor infections such as the common cold.
B Vitamins
Lychee are also a decent source of riboflavin and vitamin B6. Riboflavin, or vitamin B2, helps the body metabolize carbohydrates and also supports red blood cell production. Vitamin B6 helps the body metabolize protein and maintain nerve cell function. It is also essential for a healthy immune system in general and antibody production in particular.
Minerals
Lychee are also a good source for the minerals copper and potassium. Potassium plays many roles in the body---it's essential to regulating heart function and it also helps build muscles and other tissues. Copper is important in the formation of red blood cells, which carry oxygen throughout the body. Thus it's important for circulatory health in general.
Polyphenols
Polyphenols, also known as phenolic compounds, are naturally occurring chemicals that, in the lab at least, act as antioxidants. They thus have potential for helping to counter the effects of aging, preventing cancer and diabetes and fighting heart disease. Clinical data regarding the actual effectiveness of these compounds in humans are mixed; the issue is still being researched. A study published in the "Journal of Nutrition" found that lychee have the second-highest concentration of polyphenols of any fruit tested, behind only strawberries.
References
- "Journal of Nutrition"; Daily Polyphenol Intake in France from Fruit and Vegetables; Pierre Brat, Stéphane Georgé et. al.; September 2006
- USDA: Litchis, Raw
- Cook's Info: Lychee Fruit
- PubMed: Dietary Polyphenols: Good, Bad, or Indifferent for Your Health?
- National Institute of Health Dietary Fact Sheet: Vitamin C
Member Comments