Fruit

Litchi

82Health
Score

Litchi is a tropical stone fruit rich in vitamin C and polyphenols, offering immune support and antioxidant protection with a naturally sweet, low-calorie profile.

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Why Litchi scores 82

Nutrient density31

Protein quality4

Fiber content5

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

Vitamin C79.4Copper16.4Riboflavin5Niacin3.8Potassium3.6

Nutrition

per_100g

Calories

0.8g

Protein

16.5g

Carbs

0.4g

Fat

1.3g

Fiber

Health benefits

Enhanced immune function and infection resistance

strong evidence

High vitamin C content supports collagen synthesis, neutrophil function, and antibody production while reducing oxidative stress in immune cells

Cardiovascular disease risk reduction

moderate evidence

Polyphenolic compounds improve endothelial function and reduce LDL oxidation; potassium supports vasodilation and blood pressure regulation

Reduced systemic inflammation and oxidative stress

moderate evidence

Flavonoids and proanthocyanidins activate antioxidant defense enzymes (SOD, catalase) and inhibit pro-inflammatory cytokine production

Cognitive protection and neuroinflammation reduction

emerging evidence

Polyphenols cross the blood-brain barrier and reduce neuroinflammatory markers; vitamin C supports catecholamine synthesis for neurotransmission

Pairs well with

·Pair with almonds or seeds because fat-soluble absorption of polyphenols is enhanced by dietary fat, increasing bioavailability of flavonoids
·Combine with leafy greens (spinach, kale) because complementary minerals (magnesium, iron) and diverse polyphenol profiles create synergistic antioxidant effects
·Consume with black tea or green tea because catechins potentiate each other's antioxidant pathways and extend polyphenol circulation time
·Add to yogurt or kefir because probiotics enhance phenolic compound fermentation, producing bioactive metabolites with enhanced absorption

Practical tips

·Best timing: midday
·Select litchis with intact, leathery skin without cracks; store in refrigerator (0-5°C) for 2-3 weeks to preserve vitamin C and polyphenol content
·Consume whole fruit fresh rather than processed products; peeling immediately before eating minimizes oxidative degradation of heat-sensitive vitamin C
·Aim for 100-150g serving (roughly 8-12 whole fruits) to obtain meaningful vitamin C and polyphenol doses without excessive sugar intake (~16g carbs)
·Purchase during peak season (May-June in Northern Hemisphere) when fruits are freshest and nutrient density highest; frozen litchis preserve polyphenols better than canned varieties

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