Dried Litchis – A Tropical Superfruit
Dried litchis, derived from the tropical litchi fruit, are not only sweet and delicious but also packed with an impressive array of nutrients. These small, translucent fruits are typically dried to preserve their natural sugars and flavor, making them a great addition to snacks, desserts, or as a garnish for various dishes. Despite their small size, dried litchis provide numerous health benefits, owing to their rich composition of vitamins, minerals, and fiber.
Nutritional Information for Dried Litchis
| Nutrient | Amount per 100g |
|---|---|
| Energy | 277 kcal |
| Protein | 3.8 g |
| Total Fat | 1.2 g |
| Saturated Fat | 0.27 g |
| Carbohydrates | 70.7 g |
| Fiber | 4.6 g |
| Sugar | 66.1 g |
| Calcium | 33 mg |
| Iron | 1.7 mg |
| Magnesium | 42 mg |
| Phosphorus | 181 mg |
| Potassium | 1110 mg |
| Sodium | 3 mg |
| Zinc | 0.28 mg |
| Copper | 0.631 mcg |
| Manganese | 0.234 mg |
| Selenium | 1.3 mcg |
| Vitamin C | 183 mg |
| Thiamine (B1) | 0.01 mg |
| Riboflavin (B2) | 0.57 mg |
| Niacin (B3) | 3.1 mg |
| Vitamin B6 | 0.09 mg |
| Folate | 12 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.31 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Dried litchis are generally considered safe for most individuals. However, those with sensitivities or allergies to tropical fruits, particularly other members of the Sapindaceae family (such as longan and rambutan), should be cautious. It is always recommended to check for cross-contamination in processed products, as they may be exposed to allergens during handling.
Dietary Preferences
Dried litchis are naturally gluten-free, vegan, and non-GMO, making them suitable for a variety of dietary preferences. They are an excellent snack choice for those following plant-based or gluten-free diets. Due to their high natural sugar content, they may be best consumed in moderation by individuals following low-sugar or low-carb diets.
Health Benefits and Advice
Dried litchis are an excellent source of dietary fiber, which aids in digestion and helps maintain healthy cholesterol levels. The high vitamin C content supports the immune system, promotes skin health, and fights oxidative stress. Additionally, the fruit is rich in potassium, making it beneficial for heart health by helping to regulate blood pressure.
The abundant magnesium and phosphorus support bone and muscle function, while the presence of trace minerals such as copper and zinc contribute to overall metabolic health. If you enjoy dried litchis, you can incorporate them into your diet by adding them to salads, yogurt, baked goods, or simply as a standalone snack.
Conclusion
Dried litchis are a nutritious and flavorful snack that offers an abundance of health benefits, from boosting the immune system with vitamin C to supporting heart and digestive health with their high potassium and fiber content. Whether enjoyed as a sweet treat or added to your favorite recipes, these dried fruits bring a tropical flair to any dish.
