Health Benefits of Lychee

How many lychees can you consume in one sitting? Did you know that about nine lychee pulps can already provide 100% of the Daily Value of Vitamin C? Lychee is, in fact, one of the fruits with highest vitamin C content. Plus it’s also rich in copper, vitamin B6, fiber and potassium. Enjoy its sweet flesh and delicious aroma by eating fresh. They can also be added in different food preparations like salads, appetizers, snacks and beverages.

Vitamin C – 226% DV per cup (190 grams)

1.       Protects the heart
Studies have shown that taking a daily dose of more than 700 milligrams of Vitamin C supplement lowers risk of cardiovascular disease by 25 percent. Why take a nutrient in tablet form if you can have it naturally from fruits? One cup of lychee pulp can deliver over 200% DV of vitamin C.

2.       Prevents wrinkles
Vitamin C strengthens and elasticizes skin by forming collagen. Research among people who consume more Vitamin C-rich foods had shown fewer wrinkles compared to those who ate lesser amounts.

3.       Boosts brain power
According to research in Archives of Neurology, a combination of vitamins C and E may lessen Alzheimer’s risks by as much as 64 percent. Guava, kiwi fruit, and citrus fruits like pomelo are also teeming with vitamin C.

4.       Supports healthy vision
Antioxidants like vitamin C help prevent age-related macular degeneration (AMD) by neutralizing damage to the retina cause by free-radicals. Also add fruits high in vitamin E, beta-carotene, zinc and copper and lower your risk of AMD-related vision loss.

Vitorio Benedetti

Copper – 14%

5.       Strengthens bones
Lychee is one of the few fruits rich in copper.  Together with zinc, copper boosts the effectiveness of Vitamin D, which improves the absorption of calcium.

6.       Keep thyroid problems at bay
Did you know that copper is linked in thyroid metabolism? It plays a role in hormone production and absorption by pushing the production of the thyroid hormone thyroxine (T4). Too much secretion of T4 in the body is called hyperthyroidism, and lack of its secretion is known as hypothyroidism.

7.       Guard against anemia
Just because a nutrient is not often talked about doesn’t necessarily mean that it has less importance. Such is the case of copper, which has many healthy contributions to the body, including helping the body absorb iron and make red blood cells (RBC). Copper deficiency has similar symptoms with iron-deficiency anemia.


Vitamin B6 – 10%

8.       Fights stress
The B group of vitamins is not commonly found in fruits. One cup of lychee can deliver a rich supply of vitamin B6, one of the so-called anti-stress vitamins.


Fiber – 10%

9.       Promotes regular bowel movement
Lychee is rich in fiber, a must-have nutrient to promote regular bowel movement.

10.       Aids in weight loss
If you are watching your weight, keep lychee within your reach regularly. Foods high in fiber need more chewing time giving the body longer period to feel full, lowering the risk of too much over eating.

Nutrient data source: USDA

© K Kristie