Longan
Score
Longan is a small, sweet tropical fruit rich in vitamin C and antioxidants, providing modest calories with notable immune and cognitive support benefits.
Why Longan scores 82
Nutrition
per_100g
Health benefits
Enhanced immune function and antioxidant protection
strong evidenceHigh vitamin C content supports collagen synthesis, immune cell function, and acts as a free radical scavenger; polyphenols like gallic acid provide additional antioxidant and anti-inflammatory effects
Improved cardiovascular health through potassium and polyphenol content
moderate evidencePotassium (266mg/100g) supports healthy blood pressure regulation; polyphenolic compounds improve endothelial function and reduce LDL oxidation
Cognitive support and neuroprotection
emerging evidencePolyphenols, particularly gallic and ellagic acids, cross the blood-brain barrier and reduce neuroinflammation; copper supports neurotransmitter synthesis
Bone health and collagen maintenance
moderate evidenceCopper and manganese are cofactors for lysyl oxidase and manganese-dependent superoxide dismutase, enzymes critical for collagen cross-linking and bone mineralization
Blood sugar stability and metabolic health
moderate evidenceLow glycemic load combined with polyphenolic compounds slows glucose absorption and improves insulin sensitivity
Pairs well with
- ·Pair with almonds or walnuts because the fat-soluble polyphenols are better absorbed with dietary fat, enhancing antioxidant bioavailability
- ·Combine with Greek yogurt or cottage cheese because protein slows sugar absorption and supports the copper-dependent collagen synthesis that longan facilitates
- ·Mix with spinach or kale in a smoothie because the iron from greens is enhanced by longan's high vitamin C content, improving non-heme iron absorption
- ·Serve with ginger tea because both contain polyphenols with synergistic anti-inflammatory effects and complement traditional longevity practices
Practical tips
- ·Best timing: midday
- ·Select longans with unblemished, tan-brown skin; store in a cool, dry place for up to 2 weeks or refrigerate for 3-4 weeks to preserve vitamin C content
- ·Consume fresh and whole when possible to retain fiber and minimize oxidation of heat-sensitive polyphenols; avoid prolonged soaking
- ·Aim for a serving of 100-150g (approximately 10-15 fruits) as a between-meal snack or dessert to provide ~60-90 calories with meaningful micronutrient contribution
- ·Peel just before eating to reduce oxidative loss; the thin, papery skin is easily removed by hand without need for tools
- ·Source from reputable suppliers if not locally grown, as freshness directly impacts vitamin C retention; avoid fruits with soft spots or mold
