Fruit - Lychee

Lychee/Lichi

Principle	Nutrient Value(100g)	Percentage ofRDA
Energy	66 kcal	3.3%
Carbohydrates	16.53 g	12.7%
Protein	0.83 g	1.5%
Total Fat	0.44 g	2%
Cholesterol	0 mg	0%
Dietary Fiber	1.3 g	3.5%
Vitamins
Folates	14 µg	3.5%
Niacin	0.603 mg	3.5%
Choline	7.1 mg	1%
Pyridoxine	0.100 mg	9%
Riboflavin	0.065 mg	5%
Thiamin	0.011 mg	1%
Vitamin A	0 mg	0%
Vitamin C	71.5 mg	119%
Vitamin E	0.07 mg	0.5%
Vitamin K	0.4 µg	0.3%
Electrolytes
Sodium	1 mg	0%
Potassium	171 mg	3.5%
Minerals
Calcium	5 mg	0.5%
Copper	0.148 mg	16%
Iron	0.31 mg	4%
Magnesium	10 mg	2.5%
Manganese	0.055 mg	2.5%
Phosphorus	31 mg	4.5%
Selenium	0.6 µg	1%
Zinc	0.07 mg	0.5%
Phyto-nutrients
Carotene-β	0 µg	--
Crypto-xanthin-β	0 µg	--
Lutein-zeaxanthin	0 µg	--

1. Protect from Sun and weight management:Research studies suggest that oligonol, a low molecular weight polyphenol, is found abundantly in lychee fruit. Oligonol is thought to have anti-oxidant and anti-influenza virus actions. In addition, it helps improve blood flow in organs, reduce weight, and protect skin from harmful UV rays.
2. Improves Immune System:Litchi, like citrus fruits, is an excellent source of vitamin C; 100 g fresh fruits provide 71.5 mg or 119% of daily-recommended value. Studies suggest that consumption of fruits rich in vitamin C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
   Further, it is a very good source of B-complex vitamins such as thiamin, niacin, and folates. These vitamins are essential since they function by acting as co-factors to help the body metabolize carbohydrates, protein, and fats
3. Increase Red Blood Cells:Litchi also carries a very good amount of minerals like potassium and copper. Potassium is an important component of cell and body fluids help control heart rate and blood pressure; thus, it offers protection against stroke and coronary heart diseases. Copper is required in the production of red blood cells.
4. Combat Cancer:Litchi has anti-cancer properties. This fruit has flavonoids in the pulp which helps to fight fatal and lethal diseases like cancer. It contains Flavones, quercitin and kaemferol which are powerful compounds in reducing the proliferation of cancer cells. Litchi fruit provides impressive anti breast cancer properties.
5. Heart Disease:Litchi normalizes the blood pressure and heart rate thereby protecting against strokes and coronary heart diseases. 1 glass of litchi juice daily normalizes the heartbeat. Litchi contains the second highest degree of polyphenols which promotes heart health. The anti-oxidant present in litchis improves immunity, slows down the advancement of cataracts and blocks all cardiovascular diseases.
6. Aids Digetsion:Litchi keeps the digestion strong, maintains a clean stomach, improves appetite and cures heartburn and burning sensation in the stomach. It also enhances the energy levels in the body and contributes to the well being of the family. The seed of litchi contains astringent properties which is utilized for intestinal tract problems and frees the body of intestinal worms. Litchis contains soluble fiber which controls bowel problems and keep the stomach free from toxic compounds and help to clean the colon.
7. Maintains healthy bones:Litchi is a wealthy source of phosphorus and magnesium which supports powerful bones and trace minerals like copper and manganese which strengthens brittle bones. Along with zinc, copper it boosts the effectiveness of Vitamin D which increases the assimilation of calcium which maintains the health of the bones.
8. Weight Loss:Litchi is quite low in calories, contains no saturated fats or cholesterol and is rich in dietary fiber which is very significant for people who want to lose weight.
9. Anti-influenza virus:Oligonol is a low molecular weight polyphenol found abundantly in litchi fruit. Oligonol has several anti-oxidant and anti-influenza virus actions. It also helps to improve blood circulation, reduces weight and protects the skin from harmful UVA rays. Oligonol decreases deep fat, raises sideline blood circulation, decreases post exercise exhaustion, raises stamina as well as reduces facial lines and brown spots.

1. Improves skin conditions:Litchis help to nourish the skin oils which reduce the growth of acne. It also refines the skin and leads to less spot on the skin.
2. Anti-ageing Benefits:Your skin starts ageing as you progress in age. But in the present scenario, pollution, UV radiation and smoke are also responsible for premature ageing which takes place faster than the natural process. Free radicals are responsible for causing skin ageing. As stated earlier, lychee is a rich source of Vitamin C which is a powerful antioxidant that fights free radicals. It also contains oligonol which fights ageing and reduces darks spots. Thus, consumption of lychee or using it in face packs is effective in vanishing signs of ageing like fine lines and dark spots
3. Protection from Free Radicals:Lychee has a high content of the antioxidant Vitamin C, Vitamin B-complex and phytonutrient flavonoids. These antioxidants protect the body from oxidative stress caused by pollution and UV radiation. Free radicals are created from oxygen molecules and they alter the function of our cells to form cancer cells. Antioxidants neutralize these free radicals, thus protecting your skin cells from damage. In this way, lychee can protect against skin cancer and inflammation.
4. Maintenance of Healthy Hair:As mentioned earlier, lychees are a good source of Vitamin C which plays an active role in maintaining the integrity of micro-circulation, thus ensuring adequate supply of blood to your hair follicles.
5. Seeds for digestive disorders:The seeds of lychee fruit are purported to have pain-relieving properties. It is traditionally drunk as a tea made from powdered seeds. People in Northern India have long used powdered lychee seeds for digestive disorders. It is also used to kill intestinal worms. However, few, if any, research studies confirm the effectiveness of lychee fruit seeds for medicinal purposes. While powdered lychee seeds may have some health benefits, eating the seed itself is a bad idea.

1. Abdominal pain and diarrhea : The combination of the huge amounts of a vitamin C and fiber that lychee juice delivers can lead to abdominal pain and diarrhea for those who drink too much in a brief period of time
2. Gastrointestinal distress:Lychee fruit contains an inedible seed. Some individuals powder the seed, and then add it to drinks or enclose it in capsules. When proper preparations of the lychee fruit seed could have advantageous health effects, consuming the seed alone can cause serious gastrointestinal distress. As such, it is vital to take away seeds in the process of producing lychee fruit juice.
3. Mouth Reacrion:Too many lychees can cause bloody nose, sore throat,chapped lips and sores in the mouth.

1. Season Available:Fresh lychee fruits are available in the markets from May to October.
2. Selection:Choose fruits that feature fresh, without cuts or mold.
3. Storing:Litchis surface get dried sooner if kept open at room temperature for a few hours and therefore should be moistened often to keep them fresh. Fresh fruits can be kept at room temperature for up-to 2-3 days and can be stored for up to five weeks in the refrigerator. They can also be frozen or dried and canned for export purposes.
4. Serving:Separate each fruit from the brunch and wash them in cold water. To peel; gently pinch at stem end and peel away outer coat slowly.
   Alternatively, using a small-paring knife, make an incision over its outer tough skin lengthwise all the way to tip. Take care not to press the fruit otherwise you may squirt its juice! Next; carefully peel away the tough outer skin along with the inner thin membrane to expose beautiful, jelly textured translucent white flesh.
   Once you remove its outer cover, put the whole berry in the mouth as you do in case of grapes. Do not bite. To enjoy, gently suck its divinely sweet juice by rolling between your tongue and palate and then spit out its seed.
5. Safety:
6. Cooking Tips:
   1. Fresh lychee arils or flesh should be enjoyed all alone without any additions.
   2. Litchi slices can be a great addition to fruit salads and dressings.
   3. Lychee juice can be a refreshing drink during summer season.
   4. Litchis can be used in jellies, jams, sorbet, sauces, and syrups.