Litchis (Raw)
Litchis are a tropical fruit known for their sweet, fragrant flavor and vibrant, bumpy red skin. Often enjoyed fresh, they have a translucent white flesh that is juicy and aromatic. Litchis are not only delicious but also packed with a variety of essential nutrients that contribute to overall health.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 66.0 kcal |
| Protein | 0.83 g |
| Total Fat | 0.44 g |
| Saturated Fat | 0.099 g |
| Carbohydrates | 16.53 g |
| Fiber | 1.3 g |
| Sugar | 15.23 g |
| Calcium | 5.0 mg |
| Iron | 0.31 mg |
| Magnesium | 10.0 mg |
| Phosphorus | 31.0 mg |
| Potassium | 171.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.07 mg |
| Copper | 0.148 mcg |
| Manganese | 0.055 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 71.5 mg |
| Thiamine (B1) | 0.011 mg |
| Riboflavin (B2) | 0.065 mg |
| Niacin (B3) | 0.603 mg |
| Vitamin B6 | 0.1 mg |
| Folate (B9) | 14.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Litchis are naturally free from common allergens such as gluten, dairy, nuts, and soy. However, as with any fruit, some individuals may experience mild reactions, particularly if they have sensitivities to other tropical fruits. It is always recommended to consume fresh litchis in moderation and monitor for any adverse reactions.
Dietary Preferences
Litchis are suitable for various dietary needs:
- Vegan: Litchis are a plant-based food, making them an excellent choice for vegan diets.
- Gluten-Free: Naturally gluten-free, litchis are perfect for those with celiac disease or gluten sensitivities.
- Low in Fat: The fruit is naturally low in fat, making it suitable for low-fat and weight management diets.
- Low Sodium: With only 1 mg of sodium per 100g, litchis are a great option for those on a low-sodium diet.
Health Benefits
Litchis offer numerous health benefits, largely due to their rich nutrient profile:
- High in Vitamin C: At 71.5 mg per 100g, litchis are an excellent source of vitamin C, supporting immune function and skin health.
- Rich in Antioxidants: The fruit contains powerful antioxidants that help protect the body from oxidative stress.
- Supports Digestion: The fiber content in litchis can help promote healthy digestion and prevent constipation.
- Heart Health: With a good amount of potassium, litchis may assist in regulating blood pressure, supporting overall heart health.
How to Enjoy Litchis
Fresh litchis can be eaten directly after peeling away their skin, revealing the juicy flesh inside. They can be added to fruit salads, smoothies, or used as a topping for desserts and yogurt. For a refreshing twist, try freezing them for a cool snack on hot days.
Conclusion
Litchis are not only delicious but also offer a wealth of nutritional benefits. Whether enjoyed fresh or incorporated into recipes, this tropical fruit is a healthy, refreshing addition to your diet.
