9 health benefits of lychee, a top-tier summer fruit for heart health, strong bones, weight loss and more

Health benefits of lychee: This summer fruit is a good source of several essential nutrients such as magnesium, phosphorus, iron, manganese, and copper, which play a significant role in maintaining strong and healthy bones (Image: Canva)

As the temperatures soar, our body's need for hydrating foods and drinks to keep cool and energised, also increases. Among the seasonal delights, lychee stands out as a top contender. This small, juicy fruit, native to China, is not just a treat for the taste buds but also a powerhouse of nutrients. Let’s explore the numerous benefits of eating lychee during the summer months:

Hydration and cooling effects

One of the most significant benefits of lychee is its high water content, which makes up about 82 percent of the fruit. This makes lychee an excellent choice for staying hydrated in the heat. Proper hydration is crucial during summer to maintain body temperature, support metabolic functions, and prevent dehydration-related issues such as headaches, fatigue, and dry skin.

Rich in vitamin C

Lychee is a superb source of vitamin C, with a 100-gram serving providing more than 100 per cent of the recommended daily intake. Vitamin C is essential for the growth and repair of tissues in the body, the formation of collagen, and the absorption of iron. It also plays a pivotal role in boosting the immune system, which can be particularly beneficial during summer when our bodies might be more susceptible to infections and heat-related illnesses.

Antioxidant properties

Packed with antioxidants such as flavonoids, lychee helps combat oxidative stress caused by free radicals. These antioxidants are crucial in preventing cell damage, reducing inflammation, and lowering the risk of chronic diseases such as heart disease and cancer.

Skin health

The combination of high water content and a wealth of antioxidants in lychee can do wonders for your skin. Hydrated skin looks more plump and youthful, while antioxidants help to fight off the damaging effects of UV rays and environmental pollutants. Additionally, the vitamin C in lychee supports the production of collagen, which is vital for maintaining skin elasticity and reducing signs of ageing.

Digestive health

Lychee is a good source of dietary fibre, which aids in digestion and prevents constipation—a common issue in the hot summer months when our diet and hydration levels might fluctuate. Fibre helps regulate bowel movements and supports a healthy gut microbiome. Moreover, lychee contains water and natural sugars, making it a gentle and effective way to maintain digestive health.

Weight management

For those mindful of their weight, lychee is a low-calorie fruit that can satisfy sweet cravings without adding too many calories. It contains natural sugars, providing a quick energy boost, while its fibre content helps you feel full and reduces the tendency to snack on unhealthy foods.

Heart health

The presence of potassium in lychee makes it beneficial for heart health. Potassium is essential for maintaining proper heart function and regulating blood pressure. It helps balance sodium levels in the body, reducing the risk of hypertension and promoting cardiovascular health. Consuming lychee can contribute to maintaining a healthy heart, especially when combined with a balanced diet and regular exercise.

Bone health

Lychee is also a source of several essential nutrients such as magnesium, phosphorus, iron, manganese, and copper, which play a significant role in maintaining strong and healthy bones. These minerals support bone formation and strength, which is particularly important during summer when increased physical activity can put additional strain on the bones and joints.

Boosts metabolism

The B-complex vitamins in lychee, including thiamine, riboflavin, niacin, and folates, are vital for metabolic processes. These vitamins help convert food into energy, support neurological functions, and improve overall metabolic efficiency.