Longans (Raw) – Nutritional Information & Benefits
Longans, a tropical fruit known for their delicate sweetness and translucent flesh, are a great addition to any diet, offering a range of essential nutrients while being naturally low in fat and high in hydration. These small, round fruits, often compared to lychees, pack a unique blend of vitamins, minerals, and antioxidants. Let’s explore the key nutritional information and health benefits of raw longans.
Nutritional Breakdown (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 60 kcal |
| Protein | 1.31 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 15.14 g |
| Dietary Fiber | 1.1 g |
| Sugars | 0.0 g |
| Calcium | 1.0 mg |
| Iron | 0.13 mg |
| Magnesium | 10 mg |
| Phosphorus | 21.0 mg |
| Potassium | 266.0 mg |
| Sodium | 0.0 mg |
| Zinc | 0.05 mg |
| Copper | 0.169 mcg |
| Manganese | 0.052 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 84.0 mg |
| Thiamin (Vitamin B1) | 0.031 mg |
| Riboflavin (Vitamin B2) | 0.14 mg |
| Niacin (Vitamin B3) | 0.3 mg |
| Vitamin B6 | 0.0 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Longans
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Rich in Vitamin C: Longans are an excellent source of Vitamin C, providing 84 mg per 100 grams. This powerful antioxidant supports immune function, skin health, and helps in the absorption of iron.
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Low in Fat: At only 0.1g of fat per 100g serving, longans are a heart-healthy fruit, making them an ideal choice for those looking to reduce their fat intake.
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Supports Healthy Skin: The high Vitamin C content helps to promote collagen production, which is crucial for skin elasticity and overall skin health.
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Boosts Immunity: With a substantial amount of Vitamin C, longans can help strengthen the immune system, protecting the body against common colds and infections.
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High in Potassium: Longans are packed with potassium, with 266 mg per 100g. Potassium helps maintain proper fluid balance, supports muscle function, and regulates blood pressure.
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Magnesium for Relaxation: The presence of magnesium (10 mg per 100g) in longans plays a role in muscle relaxation, nerve function, and maintaining a healthy heart rhythm.
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Supports Healthy Digestion: The fiber content (1.1g per 100g) aids in digestion and helps regulate bowel movements, contributing to overall gut health.
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Promotes Bone Health: While the calcium content is modest, longans can still contribute to bone health when included as part of a balanced diet.
Allergen Information
Longans are naturally free from common allergens, including gluten, dairy, and nuts. However, individuals with specific fruit sensitivities should exercise caution and consult their healthcare provider before adding longans to their diet.
Dietary Preferences
Longans fit well into various dietary preferences, including:
- Vegan: As a plant-based fruit, longans are entirely vegan-friendly.
- Gluten-Free: Naturally free from gluten, longans can be safely enjoyed by those with celiac disease or gluten intolerance.
- Low-Calorie: With only 60 calories per 100g, longans make a great snack for those following a weight management or calorie-conscious diet.
- Raw and Natural: Longans can be consumed in their raw state or used in smoothies, fruit salads, or desserts, offering a refreshing and hydrating option for health-conscious individuals.
Conclusion
Longans are a nutrient-rich tropical fruit that combines natural sweetness with an impressive array of health benefits. Packed with Vitamin C, potassium, and fiber, they make a great addition to any balanced diet. Whether enjoyed fresh, dried, or added to recipes, longans provide an excellent way to support overall health and well-being.
