Longan is a popular summer fruit in several Asian countries, enjoyed fresh or dried. This sweet and delicious fruit offers a plethora of health benefits. Here are some of the key advantages of incorporating longan into your diet:
– Boosts Vitamin C Intake
According to Live Strong, a diet rich in Vitamin C reduces the risk of hypertension, heart disease, and certain types of cancer. Longan is an excellent source of this vital nutrient, with 84mg of Vitamin C per 100g serving. This equates to 93% of the recommended daily intake for men and a full 100% for women. Additionally, Vitamin C strengthens the immune system and helps combat the common cold.
– Supports Bone Health
A study revealed that menopausal women with lower levels of minerals like copper are more susceptible to osteoporosis in their later years. It is recommended that adults consume 900 mg of copper daily. Fresh longan provides a substantial contribution of 19% per 100 g serving, while its dried counterpart contains an impressive 807 mg, meeting 90% of the suggested daily intake.
– Rich Source of Iron
Vegans, vegetarians, and those on restricted diets are particularly susceptible to iron deficiencies, as plant-based iron is not as readily absorbed as iron from animal sources. Pregnant women, athletes, and adolescent girls also require higher iron intake. Longan effectively addresses this concern, with 100 g of dried longan providing approximately 5 mg of iron, meeting 62% of the recommended daily intake for men and 28% for women.
– Promotes Eye Health
Riboflavin, a B-complex vitamin, is essential for maintaining eye health. Men require 1.3 mg of riboflavin daily, while women need 1.1 mg. Insufficient intake can increase the risk of eye disorders, particularly cataracts. Longan provides a good source of riboflavin, with 100 g of fresh longan containing 0.14 mg and the same amount of dried longan offering 0.5 mg.
– Reduces Stress and Depression
Longan is believed to stimulate the spleen and cardiovascular system, enhancing blood circulation and producing a soothing effect on the nervous system. It is also used to treat nervous debility, insomnia, and depression.
While longan offers numerous benefits, there are a few considerations to keep in mind to ensure a healthy consumption experience:
Avoid Longan If You’re Trying to Lose Weight
Longan has a very high sugar content, so it’s not a wise choice if you’re skipping rice to lose weight but indulging in longan instead.
Don’t Let Infants and Young Children Eat Longan Unattended
Allowing infants and young children to eat longan without supervision can pose a serious choking hazard. The small, round shape of longan may tempt children to put multiple fruits in their mouths, increasing the risk of choking. Choking on foreign objects can have severe health consequences and even lead to death if emergency aid is not administered promptly.
Experts advise parents to peel, deseed, and then give the fruit to their children to prevent choking hazards. It is also crucial to refrain from letting children eat longan while running, playing, lying down, or engaging in any other activity that may increase the risk of choking.
Avoid Excessive Consumption Over a Short Period
Consuming excessive amounts of longan in a short period may cause the body to generate heat, leading to acne breakouts. Additionally, due to its high sugar content, overindulging in longan can contribute to weight gain and is not recommended for individuals with diabetes. Eating 300g of longan is equivalent to consuming 1.5 bowls of rice in terms of sugar intake. Therefore, it is advisable to consume longan in moderation.
Tips for Choosing Fresh and Delicious Longan
Choose longan with a deep yellow hue, thick flesh, dry texture, small seeds, and a juicy, sweet, and slightly crisp taste. Avoid longan that appears rotten or damaged, with black spots. Longan from China tends to have thinner skin, a paler color, and larger leaves, and it may be treated with preservatives, resulting in a cleaner appearance and a less fragrant scent.
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