Longans are small, round and sweet fruit that is native to Southeast Asia. They are popular for their unique taste and many health benefits. A 100g serving of longans contains only 60 calories, making them a low-calorie snack option.

Longans are rich in vitamin C and other nutrients like iron, phosphorus, and potassium. They also contain antioxidants that help prevent cellular damage and reduce the risk of chronic diseases.

In this article, we'll explore the various health benefits of longans and some tips on how to incorporate them into your diet.

What are Longans?

Longans are a type of tropical fruit that belongs to the soapberry family. The scientific name of longan fruit is Dimocarpus longan. They grow in clusters and have a rough exterior with a fleshy interior containing a large seed. They are usually eaten fresh, dried or canned. Longans are mainly grown in Southeast Asia, especially in countries like China, Thailand, and Malaysia. They are also known as 'dragon eye' fruit because of their resemblance to an eye.

Longans Nutritional Value

Longans are a rich source of vitamin C, containing 86% of the daily recommended value (DRV) in a 100g serving. They are also high in other nutrients, including iron, phosphorus, and potassium. A 100g serving of longans has 1.31mg of iron, 37mg of phosphorus and 266mg of potassium. Longans also have low sugar content, making them a healthier fruit option. They are low in fat and protein, with only 1g and 0.9g respectively in a 100g serving. In addition, longans contain antioxidants such as flavonoids and tannins, which have various health benefits.

Benefits of Longans

Longans have numerous health benefits. They are known to improve heart health, boost immunity, aid digestion, and promote healthy skin and eyes. The antioxidants in longans can help reduce the risk of chronic diseases such as cancer and cardiovascular disease. They also have anti-inflammatory properties, which can help reduce inflammation and associated health problems. The iron content in longans can help prevent anemia, while the potassium content can regulate blood pressure.

How to Eat Longans?

Longans can be eaten fresh, dried or canned. Fresh longans can be peeled by making a small incision on the skin and then removing the shell. The fleshy interior can be eaten directly or added to fruit salads or smoothies. Dried longans can be soaked in water for a few hours before consuming, or added to soups and herbal teas for added flavor and nutrition. Canned longans can be preserved for longer periods and used in desserts or as a topping for cakes and ice creams. When consuming longans, it is important to wash them thoroughly to remove any dirt or debris that may be present on the skin.

Longans and Weight Loss

Longans can aid in weight loss due to their low-calorie content and high fiber content. The fiber in longans can help keep you feeling full for longer, reducing the urge to snack on unhealthy foods. Longans can be incorporated into a healthy diet as a snack or in meals to help with weight loss. However, like with all foods, longans should be consumed in moderation as excess consumption can lead to weight gain.

Longans and Heart Health

Longans are high in potassium which can help regulate blood pressure and reduce the risk of heart disease. The antioxidants in longans can reduce oxidative stress and inflammation, both of which are linked to heart disease. Studies have shown that regular consumption of longans can help reduce LDL cholesterol levels, also known as 'bad' cholesterol, which is associated with heart disease.

Longans and Digestive Health

Longans are high in fiber which can aid in digestion and prevent constipation. The fiber content also helps promote healthy gut bacteria, which can improve overall digestive health. Longans contain tannins, which have anti-inflammatory properties that can help reduce inflammation in the gut and prevent digestive issues like ulcers and gastritis.

Longans and Immune System

Longans are rich in vitamin C, which is essential for a healthy immune system. Vitamin C helps produce white blood cells that defend the body against infections and diseases. The antioxidants in longans can also improve immune function by reducing the damage caused by free radicals and protecting the body against oxidative stress.

Longans and Skin Health

Longans are rich in vitamin C and antioxidants, which can help improve skin health. Vitamin C is essential for collagen production, which keeps the skin firm and youthful-looking. The antioxidants in longans can help protect the skin against free radicals, which can cause premature aging and skin damage. Regular consumption of longans can help promote a healthy and radiant complexion.

Longans and Eye Health

Longans are rich in vitamin A, which is essential for maintaining healthy eyesight. Vitamin A helps protect the cornea and prevent eye infections and diseases. The antioxidants in longans can also protect the eyes against free radicals and reduce the risk of age-related eye diseases like cataracts and macular degeneration.