If there is any summer fruit that can rival the exquisite taste of mango, it is lychee. Many of us have childhood memories of sitting with our cousins, peeling lychees and enjoying their amazing taste while tasting the juice dripping down our arms. The small, juicy fruit is an ideal snack for scorching hot days as it replenishes energy levels and boosts mood. Lychee or litchi fruit is especially rich in vitamin C, potassium, copper, magnesium, folate and other great nutrients. (Also read: How Many Mangoes Can You Eat A Day To Avoid Weight Gain and Blood Sugar Spikes?)
Being rich in water and fiber, lychees are effective in treating constipation and promote bowel movements. They are sweet, juicy and have an exceptional taste. It is recommended to eat them in moderation to stay healthy during summers. If you are a lychee lover, you should know how many lychees you can safely eat in a day without causing weight gain.
“As the sweltering heat of summer sets in, our dietary choices play a pivotal role in maintaining our health and vitality. One fruit that stands out for its refreshing taste and myriad health benefits is litchi. Native to Guangdong and Fujian provinces in China, litchi is not only acclaimed globally for its juicy taste but also for its excellent nutritional profile,” Dr Piyush Mishra, General Physician and Immunisation Officer, North East Zone, New Delhi said in an interview with HT Digital.
Dr Mishra gives us seven compelling reasons why you should include litchi in your summer diet:
1. Promotes hydration
Lychees have a high water content, making them a great choice for keeping you hydrated, which is important during the hot summer months and eating lychees will help you stay hydrated, cool and refreshed.
2. Rich in Vitamin C
One serving of lychee contains over 100% of your daily requirement of Vitamin C. This powerful antioxidant is essential for immune function, skin health and collagen formation. Vitamin C also helps protect the body against free radicals and aids in iron absorption.
3. Digestive Health
Lychees are rich in dietary fibre which promotes healthy digestion. Consuming them regularly can help prevent constipation and keep your bowel movements regular, which is especially important when the heat can slow down your digestive system.
4. Boost your energy
Lychees are natural energy boosters due to their high carbohydrate content, including natural sugars like fructose and sucrose. These sugars give you a quick release of energy, making lychees an ideal snack to keep fatigue at bay during long, hot days.
5. Anti-inflammatory properties
Lychees are rich in anti-inflammatory polyphenols and other antioxidants. These compounds reduce inflammation in the body, which may lower the risk of chronic diseases like heart disease and cancer.
6. Weight Management
For those watching their weight, lychees are a great addition to their diet. They are low in calories and fat, and their fiber content can help you feel full and reduce your overall food intake. Eating lychees in moderation can satisfy your sweet tooth without leading to weight gain.
7. Skin Health
Lychee is rich in Vitamin C and antioxidants, which help maintain healthy skin. These nutrients fight oxidative stress that leads to premature ageing and support collagen production, keeping skin firm and youthful.
How many lychees should I eat to prevent weight gain?
To reap the benefits of lychees while maintaining a healthy weight, it is recommended to consume 10 to 12 lychees a day, which will provide you with the essential nutrients without consuming too much sugar and calories.
The best time to eat lychees
The best time to eat litchis is in the morning or as a mid-morning snack. Eating litchis on an empty stomach can maximize the absorption of nutrients. Moreover, eating them as a snack between breakfast and lunch can help maintain your energy levels and prevent unhealthy snacking.
Including lychee in your summer diet offers numerous health benefits like improved hydration and digestion, healthier skin and increased energy levels. Enjoy this delicious fruit in moderation and at the right times to make the most of its nutritional value.
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