DrFeb
Health Guide

Lychee

Lychee (Litchi chinensis) is a fragrant, tropical fruit native to Southeast Asia, prized for its sweet, floral taste and translucent, juicy flesh. Often called the 'king of fruits' alongside rambutan and longan, lychee is more than just a delicious treat. It is a nutritional powerhouse, packed with **Vitamin C, antioxidants, and polyphenols** like oligonol. For the everyday health seeker, lychee offers a natural way to boost immunity, protect skin from aging, and support a healthy heart. While fresh is best, its potent benefits make it a valuable addition to a health-conscious diet.
Evidence BasedDietary Supplement
Lychee
VERIFIED SOURCE

Bio-Activity Analysis

Antioxidant Capacity Comparison (ORAC Value)

SCIENTIFIC DATA VISUALIZATION

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Antioxidant Score
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Health Benefits & Sources

Why You Need It

  • Potent Antioxidant Protection: Fights oxidative stress that leads to chronic disease.
  • Immune System Boost: A single serving provides over 100% of your daily Vitamin C.
  • Heart Health Support: Helps maintain healthy blood pressure and reduces inflammation.
  • Skin Vitality: Promotes collagen production for firm, youthful skin.

Deep Dive

Lychee's magic lies in its unique blend of nutrients. The high Vitamin C content is crucial for a robust immune response and neutralizing free radicals. Furthermore, lychee contains specific polyphenols called Oligonol, which studies suggest can improve blood flow, reduce inflammation, and even aid in fatigue recovery. Unlike synthetic supplements, the fiber and water content in fresh lychee help regulate the absorption of sugars, making it a balanced choice for energy.

Natural Food Sources

The best way to consume lychee is fresh or frozen. The skin protects the fruit, preserving its delicate nutrients.

Food SourceServing SizeVitamin C (% Daily Value)
Fresh Lychee10 fruits (100g)~71%
Lychee (Canned)1 cup~50%
Rambutan10 fruits~40%
Longan10 fruits~30%

Supplementation

Usage: While fresh fruit is ideal, Lychee Extract is available in capsules or powders. Dosage: There is no standard dosage, but extracts are typically standardized to polyphenol content. Who Should Take It: Those looking for natural anti-aging or circulation support who cannot access fresh fruit. Warning: Lychee supplements often contain seeds or rind extracts, which have different safety profiles than the flesh.

Top Food Sources

Fresh Lychee
100g provides 71mg Vitamin C
Rambutan
Closest relative, similar nutrient profile
Longan
Similar taste, slightly lower Vit C
Lychee Extract
Standardized for Oligonol
Canned Lychee
Watch for added syrup

Frequently Asked Questions

Yes, it is low in calories and high in fiber and water, which helps keep you full. However, portion control is key as it contains natural sugars.
It contains natural fruit sugars, but the fiber helps slow absorption. A serving of 10 fruits has about 15g of sugar, comparable to an apple.
No. Raw lychee seeds contain toxins (hypoglycin) that can cause severe hypoglycemia. Always spit them out.
Dried lychee (often sold as 'lychee nuts') often has added sugar and significantly less Vitamin C. Fresh or freeze-dried is superior.

Safety & Side Effects

Safety First: Fresh lychee flesh is generally recognized as safe for the vast majority of people.

Cyclopropene Amino Acids (Hypoglycin A & Methylene Cyclopropyl Glycine): These naturally occurring toxins are found primarily in the unripe fruit and seeds. They can cause hypoglycemia (low blood sugar) if consumed in large quantities by children on an empty stomach. Always eat fully ripe lychees and avoid the seeds.

Allergies: Rare, but possible. Discontinue if you experience oral allergy syndrome symptoms.

Interactions: Lychee extracts may have mild blood-thinning properties; use caution if on anticoagulants.

Scientific References

  • [1]Journal of Functional Foods: 'Oligonol from lychee fruit: Bioavailability and anti-inflammatory effects.'
  • [2]Nutrients: 'Litchi chinensis (Lychee) fruit extract and its protective role against oxidative stress.'
  • [3]Food Chemistry: 'Phenolic profiles and antioxidant activity of lychee fruit varieties.'