Lychee: a fruit full of benefits

Known for its sweet and slightly acidic flavor and exotic appearance, the lychee has been conquering more and more connoisseurs. In addition to these characteristics, it carries a set of nutrients that add various benefits to the body’s health.

Among them are the aid in the functioning of the intestine, thanks to the expressive amount of fibers it presents and the favoring of blood circulation, as it has a good amount of potassium.

The fruit with the scientific name Litchi chinensis originates from China, but cultivated in countries with hot climates in Asia, such as India, Pakistan, Thailand and the Philippines. With the export, the fruit of the litchi tree started to be consumed in several parts of the world, including Brazil.

Commonly consumed fresh , it can also be the main ingredient in many recipes in the form of juices, ice cream, jellies, etc.

Main benefits of lychee

Check out some of the health benefits of consuming litchi:

1. It can help with weight loss

The fruit, by itself, is already very low in calories. In 100 grams of it are found only 66 kcal. The nutritionist, Bianca Bayer, says that the litchi can, yes, be an ally in the weight loss process. Due to the high concentration of fiber, its consumption can increase the feeling of satiety and regulate the bowel. Consequently, it aids in weight loss .

But the positive effect is only achieved by also acquiring healthy habits, that is, good nutrition and regular physical activity.

The nutritionist also warns about the moderation in the consumption of the lychee, even though it has few calories. She recommends taking 3 to 4 units a day. The benefits are not only associated with the fruit pulp, the flour obtained from the lychee also had a positive effect on weight loss in overweight children. ( 3 )

2. Improves the body’s defense system

Bianca Bayer states that the amount of vitamin C in its composition makes the lychee a great ally of the immune system. In addition, fruit is a great source of potassium, a nutrient that helps with cardiovascular functions and the circulatory system in general.

3. Helps in disease prevention

This tropical fruit is also rich in antioxidants, allied to the prevention and treatment of inflammatory processes. They also help protect against neurodegenerative diseases and cancer. ( 1 , 2 )

4. Helps control blood pressure

The potassium present in lychee helps fight the harmful effects of sodium. We know that, if consumed in excess, sodium can greatly compromise blood pressure, as it increases the amount of fluid in the blood vessels.

Potassium works by relaxing the arteries , decreasing the pressure inside the vessels. And each 100g of lychee concentrates approximately 171 mg of the nutrient.

Therefore, it is recommended to control blood pressure to combine the consumption of foods rich in potassium, with a reduction in the consumption of salt and other sources of sodium.

5. Skin health and beauty

As it is rich in vitamin C, consumption of the fruit stimulates collagen production . Acting, especially, to combat premature aging and to protect against the harmful action of the sun’s rays, enhancing the effects of sunscreen.

6. Source of B-complex vitamins

It also has high concentrations of B-complex vitamins, such as B2 and B6. These nutrients are responsible for several functions in the body, including keeping the nervous system up to date and regulating the production of hormones.

How to consume lychee

In addition to the fresh form , the lychee can also be used in several recipes.

Lychee jelly


  • 1 kilogram of lychee
  • 500 grams of sugar.

Preparation mode

Peel the fruit and remove the seeds. Put the pulp in a pan and add the sugar. Cook for 15 minutes, stirring constantly, until the point is reached. Pour the still hot jam into glass jars and cover.

Lychee juice


  • ½ cup of lychee pulp
  • mint leaves
  • 1 glass of water
  • Ice to taste.

Preparation mode

Blend all ingredients in a blender until you get a smooth mixture. Serve.

Lychee ice cream


  • 2 tablespoons of icing sugar
  • 1 unit of egg white
  • 1 tablespoon (soup) of juice MAOI
  • 450 grams of fresh lychees (skinless and seedless).

Preparation mode

Beat the pulp of the lychee with the icing sugar until puree. Add lemon juice and beat some more. Sift the mixture and place in the freezer for 3 hours. After this time, chop the ice cream with a fork, beat in an electric mixer until the consistency is uniform, at that moment, add the egg white. Freeze for 8 hours and it will be ready. The tip is to serve this natural dessert with lemon slices to decorate.

Now that you know the benefits of this wonderful fruit, be sure to include it in your daily diet. And remember, to get the full benefits of lychee, you must consume it regularly.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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