Health & Life

“Three Don’ts” When Eating Longan: A Guide to Avoid Potential Harm

Labels may be a popular summer fruit, but they can cause adverse effects if not consumed properly.

9 August, 2024

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.

Frequently asked questions

While longans are nutritious and provide various health benefits, consuming too many at once may lead to digestive issues. This is due to the high sugar content and the presence of sorbitol, a sugar alcohol that can cause stomach upset, diarrhea, and bloating in some individuals.

Yes, longans, despite their many benefits, can be harmful to individuals with certain conditions. Those with diabetes should be cautious due to the fruit’s high natural sugar content. Additionally, people with asthma or respiratory issues may experience breathing difficulties if they consume longans, as they contain salicin, a compound that can trigger asthma attacks.

Longans are best stored in a sealed container in the refrigerator, where they can last for up to two weeks. This helps maintain their freshness and quality, preventing them from spoiling quickly at room temperature.

Consuming longans regularly can provide several health benefits. They are a good source of antioxidants, which help protect the body against disease and premature aging. Longans also contain essential vitamins and minerals, including Vitamin C, iron, and potassium, which boost immunity, improve blood circulation, and support overall health.