How many lychees should you eat a day?

(Dan Tri) - Lychee has high nutritional value, containing a rich amount of fiber and vitamin C... However, this is also a fruit with a relatively high sugar content. So, how many fruits should you eat each day?

What should be noted when eating lychee ?

Studies have found that consuming large amounts of unripe lychees on an empty stomach can cause hypoglycemia, which can lead to brain damage in children. This may be due to the presence of Hypoglycin A and methylene cyclopropyl acetic acid (MCPA).

A study in India showed that the content of these substances in green lychee is 2-3 times higher than in ripe lychee. Hypoglycin A and MCPG are two substances that cause hypoglycemia and brain disease symptoms in experimental animals, due to inhibiting the process of converting fatty acids into glucose.

Lychee is good for your health but you shouldn't eat too much (Illustration: Do Quan).

There has been no published research on the content of hypoglycin A and MCPG in lychees in Vietnam. However, according to Dr. Giang, to ensure safety, people often advise children to eat lychees in moderation (about 100g per day, equivalent to about 5 lychees) and not to eat when hungry. At the same time, they should not eat green, unripe lychees.

Similarly, adults should only consume lychee in moderation (about 200g per day) to reduce the risk of adverse health effects.

Lychee is also a fruit that is relatively high in sugar. Therefore, it is important to control your intake to avoid adverse health effects such as weight gain and high blood sugar levels.

Health benefits of lychee

Nutritional composition in 100g of raw lychee contains about: 63 calories, carbohydrate 16g, protein 0.8g, lipid 0.4g, fiber 1.2g, vitamin C 68mg, copper 0.1mg, vitamin B6 0.1g, potassium 162mg, riboflavin 0.05g, folate 23μg, niacin 0.5mg, phosphorus 29mg, magnesium 9mg, manganese 0.05mg...

In addition to the nutrients listed above, lychees also contain small amounts of iron, selenium, zinc, and calcium.

According to Oriental Traditional Medicine, lychee is warm, sweet, sour, and affects the spleen and liver meridians. Lychee has the effect of nourishing blood, generating new fluid, and relieving thirst. Lychee seeds (lychee seeds) have a slightly bitter, sweet, astringent taste, warm, affect the liver and kidney meridians, and have the effect of warming the middle, dispersing stagnation, and relieving pain. Lychee seeds are often prescribed in traditional medicine prescriptions.

According to traditional Indian medicine, lychee is used to improve digestive health, aid fertility, and improve nervous health.

Enhance immune function

Dr. - Traditional Medicine Practitioner Phung Tuan Giang, President of the Vietnam Institute for Research and Development of Traditional Medicine, said that lychee contains a lot of vitamin C, a powerful antioxidant that fights the harmful effects of free radicals and optimizes the health of the immune system.

Therefore, getting enough vitamin C in your diet is important to prevent infection and promote good health, especially when you are sick. Getting the recommended daily amount of vitamin C is effective in reducing symptoms and shortening the duration of some respiratory infections.

Antioxidant

Lychee is an excellent source of antioxidants, flavonoids and anthocyanins, including those like gallic acid, chrysanthemin, oenin along with high vitamin C content.

Antioxidants are important compounds that help fight free radicals and prevent oxidative damage to cells. Research also shows that antioxidants can also support long-term health and may aid in the prevention of chronic diseases such as cancer, diabetes, and cardiovascular disease.

Reduce inflammation

Studies show that lychee can help control inflammation. Flavonoid-rich extracts from lychee fruit are effective in blocking the expression of certain genes involved in inflammation. Antioxidants in lychee are compounds that can help reduce inflammation and prevent the accumulation of free radicals in the body.

Antiviral

In addition to its antioxidant and anti-inflammatory properties, some studies have shown that lychee also has powerful antiviral properties. In fact, one laboratory study found that lychee flower extract inhibited the growth and spread of herpes simplex virus in corneal cells.

May fight cancer cells

According to a 2017 review published in the Journal of Nutrients, the pulp, peel, and seeds of lychee all contain powerful compounds that can inhibit tumor formation and stop the growth of cancer cells.

Source: https://dantri.com.vn/suc-khoe/moi-ngay-ban-nen-an-bao-nhieu-qua-vai-20250620071545907.htm