Exploring the Health Benefits of Lychee

Evidence Based Research Based
Medically reviewed by - Dr Qudsiya Raiees, MD Written by - Dr. Diksha Sangle


About Lychee

Lychee is a captivating fruit that is valued for both its mouthwatering sweetness and its outstanding list of health advantages. This tropical fruit has established its place as a beloved treat worldwide. Beyond the delicious flavor and distinctive texture, it reveals a wealth of vital minerals and antioxidants that support general well-being.

It belongs to the Sapindaceae family. This group includes various other fruits like longan, rambutan, and ackee. Lychee trees are native to Southeast Asia but are now cultivated in different regions worldwide.

In this article, we dig into the intriguing world of lychees and learn about its incredible nutritional value and range of health advantages. Let’s go on a quest to discover the mysteries of this delectable fruit and how it might help us live healthier and more enjoyable lives.


Health benefits of Lychee.

Lychee benefits

  • Nutrient rich
  • Immunity boost
  • Source of antioxidants
  • Good for heart
  • Intestinal wellness
  • Good for skin
  • Provides hydration
  • Good for bones
  • Weight control
  • Boosts energy

It provides a wide range of health advantages, making it a noteworthy complement to a balanced diet. The following are some astounding advantages of lychee consumption:

Plenty of nutrients

  • It contains many nutrients, including vitamin C, B complex, copper, potassium, manganese, and other vital vitamins and minerals.
  • These are essential in boosting heart health, strengthening the immune system, and assisting in regular neural activity.

Immune system improvement

  • Its high Vitamin C concentration makes it a robust immune system booster, aiding the body’s defense against illnesses and infections.

Rich source of antioxidants

  • Flavonoids, polyphenols, and proanthocyanidins are among its antioxidants.
  • By defending cells from free radical damage and lowering the risk of chronic diseases, these substances aid in the fight against oxidative stress.

Heart health support

  • By controlling blood pressure and lowering the chance of developing heart problems, fiber, and potassium content can support heart health.

Intestinal health

  • The high fiber promotes a healthy digestive tract by avoiding constipation and aiding regular bowel movements.

Skin health

  • The abundance of vitamin C encourages the creation of collagen, maintaining healthy and young skin.
  • Additionally, it helps to mend broken bones and shield skin from UV light damage.


  • Because of its high water content, it aids in hydration, which is crucial for general health.

Bone health

  • Copper and manganese are minerals that help keep bones strong and ward against diseases related to bones.

Weight control

  • It can be a healthy addition to a diet focusing on losing weight because it is low in calories and fat.

Boost of energy

  • They are a fantastic snack for active people since the natural sugar they contain gives you a quick energy boost. 2Benefits | Researched based study from 2. Research gate

Nutrition profile

Nutritional profile

The Lychee’s nutritional profile per 100 grams can vary slightly depending on the type and level of ripeness, but generally, this is the right nutritional profile: 6Nutrition profile | Researched based study from United States Department of Agriculture

Calories: 66 kcal

  • Carbohydrates: 16.53 grams
  • Water: 81.76 grams
  • Protein: 0.83 grams
  • Fiber: 1.3 grams
  • Sugars: 15.23 grams


  • Calcium: 5 mg
  • Iron: 0.31 mg
  • Magnesium: 10 mg
  • Phosphorus: 31 mg
  • Potassium: 171 mg
  • Sodium: 1 mg
  • Zinc: 0.07 mg
  • Copper: 0.148 mg


  • Vitamin C: 71.5 mg
  • Vitamin E: 0.07 mg
  • Folate: 14 micrograms

Fat: 0.44 g

  • Saturated fat: 0.055 gram
  • Monounsaturated fat: 0.195 gram
  • Polyunsaturated fat: 0.065 gram

Side Effects

Side effects of Lychee

Although it has several health advantages, taking too much of it under certain conditions could have undesirable side effects. To enjoy responsibly, it is necessary to be informed of these. Here are some things to think about:

Allergic reactions

  • It may cause adverse reactions in certain people, including itchiness, skin rashes, and swelling. Consult a healthcare practitioner immediately if you suffer negative symptoms after eating it. 4Allergic reactions | Researched based study from ResearchGate

Glucose levels

  • It contains natural sugars, and taking too much of it might cause blood sugar spikes, especially for those with diabetes or insulin resistance.
  • Particularly for people who are controlling their blood sugar, moderation is essential. 1Glucose levels | Researched based study from National Institutes of Health

Stomach discomfort

  • Lychee overconsumption, especially in sensitive individuals, might result in digestive problems such as bloating, gas, or diarrhea. 3Side effects | Researched based study from National Institutes of Health


  • Although it contains sugar, excessive consumption on an empty stomach or with some drugs might produce hypoglycemia (low blood sugar), affecting some people. 1Hypoglycemia | Researched based study from National Institutes of Health

Cyanogenic glycosides

  • Lychee seeds and skin contain cyanogenic glycosides that, when consumed in sufficient quantities, can emit cyanide.
  • To avoid cyanide poisoning, avoid vast numbers of seeds or unripe fruit. 5Cyanogenic glycosides | Researched based study from International Journal of Multidisciplinary Educational Research

Lychee Poisoning

Lychee poisoning symptoms

It could happen if you eat unripe or under ripe fruit, especially the seeds. A severe sickness known as acute encephalitis syndrome (AES) can develop from the condition, which is also known as hypoglycemia poisoning. There are the following symptoms:

  • Low blood sugar: Unexpected falls in blood sugar are one of the symptoms. This may result from weakness, vertigo, confusion, sweat, and convulsions.
  • Vomiting: People who are affected by it could have frequent vomiting.
  • Abdominal pain: Another typical sign of discomfort and cramps is severe stomach pain.
  • Altered state of mind: Changes in mental state, such as bewilderment, irritation, or altered consciousness, may result.
  • Seizure: Low blood sugar levels can have a severe influence on the brain, which can lead to seizures and convulsions in some situations.
  • Coma: In the worst circumstances, it can cause a coma and be fatal if not treated immediatel Interactions



Like many other foods and natural products, Lychee may interfere with some drugs or harm other medical conditions. Observe the following interactions:


  • It can boost blood sugar levels since it contains natural sugars.
  • Lychee eating should be restricted for persons with insulin resistance or those using diabetes medications to prevent dangerous spikes in blood sugar and potential hypoglycemia. 1Hypoglycemia | Researched based study from National Institutes of Health


  • Avoid eating it if you are allergic to specific fruits or have allergic responses to leachy to avoid adverse effects. 4Allergy | Researched based study from ResearchGate

Breastfeeding and becoming pregnant

  • There hasn’t been much research on the effects of exercise on developing babies in pregnant or nursing women.
  • It is best to consult a doctor before including Lychee in your diet when pregnant or nursing.

Digestive sensitivity

  • Those who have sensitive digestive systems may experience bloating or gas. 3Digestive sensitivity | Researched based study from National Institutes of Health

The bottom line: 

Lychee is a beautiful addition to a balanced diet because of its alluring flavor and remarkable nutritional profile. Its vitamin-rich composition, antioxidants, and other health advantages boost general welfare. However, moderation, awareness of potential energy, and implementing the required safety measures assure safe and pleasurable usage.

Disclaimer: The user acknowledges that this article's information is being offered for informational purposes only. Every attempt has been made to guarantee that the article is informational and correct. If they have any doubts or questions about their health, we firmly advise our readers to visit a doctor or other healthcare professional.

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