Longan is a sweet tropical fruit that grows on trees in Southeast Asia. It is a popular food in Thailand and can be found regularly on street stalls and in fresh food markets. In this article, we'll take a closer look at this fruit and offer tips on including it in your meal.
Peels of the longans are dry, and their flesh is sweet
What Is Longan Fruit?
Longan is a tropical fruit native to Southeast Asia with many health benefits. It is low in calories and contains a high amount of antioxidants. Longan can be eaten as a whole or blended into drinks and smoothies. It is also excellent in sorbets and jellies. It is also a delicious addition to desserts and salads.
Longans start green but ripen to a beige-yellow or brown color. Their peels are dry, and their flesh is sweet. Once the longan is ripe, it can be stored indoors or in a refrigerator for up to ten days. However, longans should not be left out for more than a day without refrigeration.
The fruit is grown on the longan tree, which belongs to the Sapindaceae family. It has a rounded crown and pinnate leaves up to 30 cm long. The flowers are borne in large panicles. Longan trees are highly beneficial for health.
Longan fruit contains a variety of polyphenols. They include quercetin, chlorogenic acid, and epicatechin. Longan fruit extracts are known to improve memory and inhibit oxidation in mice. Moreover, they increase plasma antioxidant levels.
Nutrition Facts of Longan Fruit
Longan fruit contains a high amount of sugar, with 65 grams of sugar per 100 grams. It also has little fiber, so longans are not recommended for people on a low-carb or blood glucose-managed diet. In addition, longans may spike blood sugar, so they should be consumed during the day. The fruit contains some beneficial nutrients, such as antioxidants, which may help with immunity, skin health, and protection from chronic infection. It is also low in calories, which makes it a good option for those trying to cut calories.
Nutrition facts for 100 grams (3.5 ounces) of longan include:
- Calories: 60
- Carbohydrate: 15.14 grams
- Fiber: 1.10 grams
- Fat: 0.10 grams
- Protein: 1.31 grams
- Vitamin C: 84.0 milligrams - 140 % of the Daily Value (DV)
- Riboflavin (B2): 0.14 grams - 8.2 % of the DV
- Thiamine (B1): 0.03 milligrams - 2.1 % of the DV
- Niacin (B3): 0.30 milligrams - 1.5 % of the DV
- Copper: 0.17 milligrams - 8.5 % of the DV
- Potassium: 266.0 milligrams - 7.6 % of the DV
- Manganese: 0.05 milligrams - 2.6 % of the DV
- Magnesium: 10.0 milligrams - 2.5% of the DV
- Phosphorus: 21.0 milligrams - 2.1 % of the DV
- Iron: 0.13 milligrams - 0.7 % of the DV
- Zinc: 0.05 milligrams - 0.3% of the DV
- Calcium: 1.0 milligrams - 0.1% of the DV
Vitamins and Minerals
Longan is a tropical fruit found in Southeast Asia. It contains vitamin C, antioxidants, and small amounts of B vitamins. The fruit can be eaten fresh, dried, or canned. It is an excellent source of vitamins and minerals and is low in calories. Its health benefits have led many people to consider longan a superfood.
The Longan fruit is a high source of vitamin C, which benefits the immune system, skin, and eye health. There is limited research on how longan benefits the skin, but researchers believe it may help slow the signs of aging, heal wounds, and protect against various illnesses. In addition, longans contain phytochemicals and polysaccharides that may help improve immune function and protect against inflammation. The fruit is also good for the eyes and can help keep teeth and gums healthy.
Moreover, the longan is also a good source of iron. It can help manage anemia, and trace amounts of iron may stimulate the production of red blood cells and improve circulation. Longans also contain various antioxidants, which help the body combat free radicals that damage cells. These antioxidants help the immune system and may help prevent chronic diseases.
Health Benefits of Longan Fruit
Longan fruit is a rich source of vitamin C, which helps boost the immune system. It also improves circulation by stimulating the production of red blood cells. The fruit is rich in antioxidants and has been used to treat respiratory disorders and other ailments. It is also a great source of iron.
Its high vitamin C content helps maintain the heart's health and reduces fatigue. It also increases blood circulation and provides a calming effect on the nervous system. It has been known to lower the risk of heart disease, stroke, and cardiac arrest. It also improves the tone of the skin and prevents peeling and cracking.
Longan fruit is also an excellent source of polyphenols. Polyphenols are antioxidants that prevent the development of cancerous cells. Antioxidants prevent free radicals from damaging cells and contribute to regenerating new, healthy cells. Longan fruit contains several types of polyphenols, including epicatechin, quercetin, and chlorogenic acid.
Side Effects
Although longan fruit is not a typical food allergen, it is essential to note that some people may have an allergic reaction to it. Among these are those with allergies to a group of foods commonly consumed by people in Western societies. These include peanuts, tree nuts, eggs, wheat, and fish. In severe cases, such reactions can lead to life-threatening anaphylaxis. Longans are best eaten in season, from February/March to the beginning of May. Harvest is usually in June or August.
While longan fruit is good for health, it is not recommended for people with diabetes. Its high sugar content is problematic for diabetes, as it quickly increases blood glucose levels. Additionally, it contains little fiber, which can increase your risk of developing diabetes. Consequently, you should eat longan fruit only in moderation.
Pregnant women should not eat longan fruit, as it can cause digestive distress. It can also increase the risk of miscarriage. Pregnant women should consult a doctor before consuming longan. They should also avoid eating it during pregnancy since longan can stimulate menstruation, complicating pregnancy.
Tips on Including Longan Fruit in Meal
Longan fruit is versatile and can be eaten in many different ways. You can eat it raw, as a snack, in desserts, in salads, or add it to your Asian dishes. It has a sweet, musky flavor that tastes similar to lychee.
You can purchase fresh, dried, or canned fruit and use it to make desserts, smoothies, and tea. It can also make longan jam, jellies, or preserves. You can find longan in Asian markets or online. It is best eaten raw, but you can cook it briefly for more flavor. Some chefs recommend adding it before serving to retain the fruit's nutrients.
Longan has low calories and almost no fat. It also contains a decent amount of potassium and copper. It is low in fiber and carbohydrates but rich in vitamin C. Although longan is not a superfood, it does provide many benefits. It can help reduce the risk of many types of cancer, improve digestion, reduce blood pressure, and even manage stress. However, longan has been associated with undesirable side effects and is not recommended for those with diabetes.
