Lychee — a tropical fruit with juicy white flesh and a sweet floral taste, native to southern China. Its history spans over two thousand years: in ancient times, it was considered a delicacy of imperial courts and gradually spread across Asia, and later — around the world.
Today, lychee is grown in China, India, Thailand, Indonesia, South Africa, and other countries with a warm climate. Fresh fruits are available only in season, making them particularly valuable for exotic fruit lovers.
The fruit is rich in vitamins and minerals:
- vitamin C — over 100% of the daily value, a powerful antioxidant that boosts the immune system;
- vitamin B6 — supports metabolism and nervous system health;
- copper — involved in blood formation and heart function;
- potassium — regulates fluid and electrolyte balance and heart rhythm.
Nutritional Value
In 100 g of fresh lychee, there are about 66 kcal, 0.8 g of protein, 0.4 g of fat, and 16.5 g of carbohydrates.
The glycemic index is around 50, and the glycemic load is 6.
Due to the high glycemic index and carbohydrate content, it is better not to exceed a serving size of 30-50 grams per day.
Dried lychee often contains added sugar, so fresh fruit is preferable for a healthy diet.
Benefits and Possible Harms
- strengthening the immune system and protecting cells from oxidative stress;
- supporting heart and vascular health due to antioxidants;
- improving digestion thanks to fiber;
- maintaining hydration due to high water content.
Excessive consumption of lychee can cause spikes in blood glucose levels, which is important for people with diabetes or insulin resistance to consider.
Allergic reactions are rare.
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