Indian summers seem incomplete without relishing juicy litchis. This sweet delight not just makes for a delicious snack but has various health benefits as well. Litchis are a rich source of antioxidants, promote skin health, and lower blood pressure, among other things. Speaking with indianexpress.com, G Sushma Clinical Dietician at CARE Hospitals Banjara Hills Hyderabad said that litchis are a healthy and delicious fruit that can provide numerous health benefits when consumed in moderation as part of a balanced diet.

The nutritional profile of one cup of litchis

One cup of litchis, which is approximately 190 grams, contains:

• 125 calories,
• 1.6 grams of protein,
• 0.5 grams of fat, and
• 31.6 grams of carbohydrates, including
• 2.5 grams of fiber and
• 29.3 grams of sugar.
• Litchis are also rich in vitamin C, copper, and potassium.

Health benefits of litchis

Sushma shared the various health benefits of litchis as:

• Rich in antioxidants: Litchis contain high levels of polyphenolic compounds, which act as antioxidants and help protect the body against free radical damage.
• Boosts immunity: Litchis are rich in vitamin C, which helps to strengthen the immune system.
• Good for digestion: Litchis are a good source of fiber, which helps to promote healthy digestion and prevent constipation.
• Lowers blood pressure: Litchis are high in potassium, which is essential for maintaining healthy blood pressure levels.
• Promotes healthy skin: Litchis are rich in vitamin C, which is important for collagen synthesis, a protein that helps keep the skin looking youthful and healthy.

But can diabetics also have litchis?

Diabetic patients can consume litchis, but only in moderation. “Litchis are high in sugar, so it’s important for diabetics to monitor their blood sugar levels and limit their intake accordingly,” said Sushma, adding that this, however, does not mean diabetic patients need to give up consuming litchis altogether.

“They should be mindful of their portions and eat them as part of a balanced diet. It’s always best to consult with a healthcare professional to determine the appropriate dietary guidelines for individual cases,” she suggested.

Things to keep in mind

When consuming litchis, it’s important to keep in mind that some people may have “an allergic reaction to the fruit. Additionally, litchis should be consumed in their fresh form and should be washed thoroughly before consumption”.