Lichi Khane Ke Fayde || lychee benefits in urdu || Pak Health Tips
Lychees 101: Nutrition Facts and Health Benefits
Nutrition
Plant Compounds
Benefits
Downsides
Bottom Line
The lychee (Litchi chinensis) — also known as litchi or lichee — is a small tropical fruit from the soapberry family.
Other popular fruits in this family include rambutan and longan.
Lychees are grown in subtropical regions throughout the world and especially popular in their native China, as well as Southeast Asia.
Known for their sweet and flowery flavor, they’re typically eaten fresh and sometimes used in ice creams or processed into juice, wine, sherbert, and jelly.
They’re a good source of several vitamins, minerals, and healthy antioxidants.
Lychees have an inedible, pink-red, leathery skin, which is removed before consumption. The flesh is white and surrounds a dark seed in the center.
Nutrition Facts
Lychees are mainly composed of water and carbs — which make up 82% and 16.5% of the fruit, respectively (1Trusted Source).
A 3.5-ounce (100-gram) serving of fresh lychees provides the following nutrients. The table below shows the main nutrients in fresh lychees (1Trusted Source):
Calories: 66
Protein: 0.8 grams
Carbs: 16.5 grams
Sugar: 15.2 grams
Fiber: 1.3 grams
Fat: 0.4 grams
Carbs and Fibers
Besides water, lychees are mainly composed of carbs.
A single lychee — either fresh or dried — contains 1.5–1.7 grams of carbs (1Trusted Source).
The majority of the carbs in lychees comes from sugars, which are responsible for their sweet taste. They’re relatively low in fiber.
Vitamins and Minerals
Lychees are a decent source of several vitamins and minerals, including:
Vitamin C: The most abundant vitamin in lychees. One lychee provides around 9% of the Reference Daily Intake (RDI) for vitamin C (1Trusted Source).
Copper: Lychees are a decent source of copper. Inadequate copper intake may have adverse effects on heart health (2Trusted Source).
Potassium: An essential nutrient that may improve heart health when eaten in sufficient amounts (3Trusted Source).
SUMMARY
Lychees are primarily composed of water and carbs, most of which are sugars. Compared to many other fruits, they’re low in fiber. They’re also high in vitamin C and offer decent amounts of copper and potassium.
