Lychee: Juicy Tropical Fruit Rich in Vitamin C, Polyphenols & Floral Sweetness

Lychee (*Litchi chinensis*) is a small **subtropical drupe** with a thin, rough, red shell encasing a glossy dark seed and translucent white aril (the edible pulp). Flavor: sweet, floral (rose), lightly musky and gently acidic. Eaten fresh, canned in syrup, dried (‘lychee nuts’) or juiced.

| | Amount | %DV | |---|---|---| | Calories | 65–70 kcal | — | | Carbohydrate | 16.5–17 g | — | | – Sugars | 14–15 g | Natural fructose/glucose | | Fiber | 1.3–1.5 g | 5 % | | Protein | 0.8 g | — | | Fat | 0.4 g | — | | **Vitamin C** | 40–50 mg | 45–55 % | | Vitamin B6, B2, Folate | Small | — | | **Potassium** | 170–180 mg | 4 % | | Copper | 0.15 mg | 17 % | Hydration: ~82 % water. Dried lychee concentrates sugars & calories.

- **Vitamin C**: Primary antioxidant & collagen cofactor. - **Polyphenols**: Epicatechin, procyanidins, quercetin derivatives—support antioxidant capacity. - **Oligonol® (lychee polyphenol extracts)** studied for circulation & anti-fatigue (supplement form – not same as whole fruit). - **Aroma volatiles**: Linalool & geraniol contribute floral character.

- **High vitamin C density** per calorie supports immune function & iron absorption in mixed meals. - **Polyphenols + vitamin C** may aid oxidative stress balance. - **Hydrating, light fiber** fruit snack vs refined sweets. - Naturally **gluten-free, vegan**; pleasant sweetness can reduce desire for heavier desserts.

- **Natural sugars**: Portion mindfulness for low-sugar diets. - **Unripe lychees** (particularly on empty stomach) have implicated **hypoglycin A & MCPG** toxins causing hypoglycemia in undernourished children—consume only ripe fruit and with food. - Canned lychees in heavy syrup significantly raise sugar & calorie load—prefer fruit packed in juice or fresh. - Rare allergy (oral itching) or cross-reactivity with other Sapindaceae (longan, rambutan).

- **Fresh**: Peel & deseed; add to fruit salads, yogurt, chia pudding. - **Beverages**: Blend into smoothies, iced teas, cocktails/mocktails (pairs with lime, mint, ginger, coconut water). - **Desserts**: Sorbets, granita, panna cotta topping, agar or gelatin jellies. - **Savory**: Dice into spicy salads (with chili & herbs), pair with shellfish or light poultry for sweet-acid contrast. - **Dried**: Chewy snack or rehydrate for compotes (watch concentrated sugars).

Choose **firm fruit with vibrant red to pink shell** (some browning OK; full brown often older). Avoid cracked, leaky, fermented aroma. Peel by snapping shell; remove seed. Serve chilled to accent floral freshness.

- Typical portion: **½–1 cup (8–12 fruits)** provides ~30–55% DV vitamin C. - Pair with **protein or healthy fat** (nuts, yogurt) to moderate glycemic response. - Diabetics: monitor portion, pair with fiber-rich foods. - Use ripe fruit; avoid consumption of numerous unripe lychees fasting (risk of acute hypoglycemia in vulnerable populations).

Highly perishable: Refrigerate in breathable bag; consume within 5–7 days. Do not wash until ready to eat. Can freeze peeled, pitted fruit (texture softens) for smoothies up to 3 months. Dried lychee store airtight in cool, dark place.

✔︎ Vitamin C & polyphenol-rich hydrating fruit ✔︎ Unique floral sweetness versatile in sweet & savory dishes ✖︎ Portion unripe fruit risk & added sugars in syrup—choose ripe fresh or lightly processed.