Lychee is a type of tropical fruit that is full of vitamins, minerals, and healthy antioxidants. Some studies suggest that the nutrients in lychee fruit may provide many health benefits, including healthy skin and hair and disease prevention.
Lychees are generally considered a healthy fruit, but there has been also some evidence of potential downsides to eating lychee fruit. This article will explore both the benefits and possible risks of adding lychee to your diet.
What is Lychee?
The lychee (Litchi chinensis), or litchi or lichee, is a small tropical fruit from the soapberry family. Other well-known fruits in this family include rambutan and longan.
Lychees are grown in subtropical regions throughout the world and are especially popular in China, as well as Southeast Asia.
This fruit is known for its sweet and flowery flavor, and they’re typically eaten fresh and used in ice creams or made into juice, wine, sherbert, and jelly.
They’re a good source of vitamins, minerals, and healthy antioxidants.
Lychees have bright, pink-red, leathery skin, which is removed before consumption. The fruit's flesh is white and surrounds a dark seed in the center.
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Lychee Glycemic Index and Nutritional Facts
Lychees consist mainly of water and carbs but also provide a host of vitamins, minerals, and antioxidants. A 3.5-ounce (100-gram) serving of fresh lychees provides the following nutrients1:
- Calories: 66
- Protein: 0.8 grams
- Carbs: 16.5 grams
- Sugar: 15.2 grams
- Fiber: 1.3 grams
- Fat: 0.4 grams
The glycemic index of lychee is relatively low at 50, and the glycemic load of about ½ cup of lychee is 7.6.
The glycemic index is a ranking given to carbohydrates depending on how they affect your blood sugar levels. Foods with a glycemic index lower than 55 tend to be digested slowly. They enable the slow release of sugar in the bloodstream, which prevents blood sugar spikes.
Carbs and fibers
Besides water, lychees are mainly composed of carbohydrates. A single lychee has roughly 1.5–1.7 grams of carbs. Most carbs in lychees come from sugar, responsible for their sweet taste. Lychees provide some fiber, but not a significant amount1
Vitamins and minerals
Lychees are a fairly good source of vitamins and minerals, including:
Vitamin C
The most abundant vitamin in lychees is vitamin C. One lychee provides around 9 percent of the Reference Daily Intake (RDI).1
Potassium
Potassium is an essential nutrient in lychees that may support better heart health when eaten adequately.2
Copper
Lychees are a source of the essential mineral copper. Inadequate copper intake may have adverse effects on heart health.3
Antioxidants
Like other fruits, lychees are a good source of various plant compounds with antioxidant properties.
According to some research, lychees have been reported to have higher antioxidant polyphenols than several other common fruits.4
The antioxidants found in lychees include:
Epicatechin
Epicatechin is a flavonoid that may improve heart health and reduce the risk of developing cancer and diabetes.5,6
Rutin
Rutin is another flavonoid that might help protect against chronic diseases like cancer, diabetes, and heart disease.6,7
Oligonol
Oligonol is a dietary supplement made from a plant compound found in lychees.
Oligonol is a mixture of antioxidants (proanthocyanidins) derived from lychee skin and green tea. The antioxidants are chemically altered to increase their absorption by the gut.
Several studies indicate that Oligonol supplementation may reduce abdominal fat, fatigue, and inflammation after exercise.8,9
Since Oligonol is not naturally found in lychees, these health effects might not be gained from eating lychees alone.
