Lychee For Digestive Wellness

Introduction

Lychee is a tropical fruit originating from Southeast Asia. It is prized around the world for its delicious flavour. Lychee pulp and seed oil have been recognised for their medicinal properties since ancient times in traditional Chinese and Indian remedies. Lychee still has many health benefits in today's world.¹ 

Lychee is packed with vitamins, minerals and antioxidants, which can provide numerous benefits for health and wellness, including digestive health. These benefits include:

• Protecting the liver
• Lowering blood sugar
• Reducing lipid levels in the blood
• Weight management
• Reducing blood pressure
• Supporting the immune system²

For more insight into the properties of lychee and their potential benefits of gut health, read on. 

What is gut health and why does it matter?

Gut health refers to the state of your gastrointestinal system which includes your stomach, intestines and colon. The gut helps digest and absorb nutrients from food and excretes waste. The health of your gut can influence your gut microbiome.³ The gut microbiome is made up of bacteria and other microorganisms.

The bacteria help break down food into nutrients which the body absorbs. Certain bacteria in the gut can cause diseases, harming health. However, beneficial bacteria can improve our health and support our system. Improving your gut health can improve sleep, immunity and digestion. It can reduce inflammation and risk of various diseases such as some cancers, IBS and diabetes. All in all, the gut microbiome is important for mental and physical health.

Nutritional composition of lychee

A 100g of serving of lychee contains the following nutritional value:²

Nutrition breakdown

1. Lychee has no saturated fats or cholesterol and is low in calories
2. Lychee contains lots of oligonol, which is thought to have antioxidant and anti-viral properties. Also, it helps improve blood flow to organs, reduce weight, and protect skin from harmful UV rays
3. Lychee is rich in vitamin-C; 100 g fresh fruits provide over the daily recommended value of vitamin C. Studies suggest that the consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents and fight free radicals
4. Furthermore, lychee is a fantastic source of B-complex vitamins such as niacin, thiamin and folates. These vitamins act as cofactors to help the body break down carbohydrates, protein, and fats
5. Additionally, lychee contains many minerals like potassium and copper. Potassium is important for controlling heart rate and blood pressure so it offers protection against stroke and coronary heart diseases. Copper is required in the production of red blood cells⁴

How can lychee help with gut health?

Lychee is rich in polyphenols such as oligonol.⁵ Studies extracted the polyphenols from lychee and tested their effect in the gut in patients with fatty acid disease. After consuming lychee, the bad (pathogenic) bacteria in the gut decreased and the good (SCFA producing) bacteria increased. This proved that lychee can help improve gut bacteria.³

Furthermore, lychee can help improve digestion as it is high in fibre. It helps add volume to the stool, supporting smooth bowel movement and reducing the chances of constipation. In addition, lychee promotes the production of enzymes, ensuring more efficient absorption of nutrients.⁶

Added benefits of lychee

Aside from digestive support, lychee has a multitude of health benefits such as:⁶

• Weight loss: The fibre, high water content and low fat and calories make lychee great for weight management
• Increase bone strength: Lychee is loaded with iron, copper, calcium, magnesium, phosphorus and manganese. These minerals enhance bone strength by increasing calcium absorption
• Improves blood circulation: lychee contains copper, a vital element in the human body. Copper increases red blood cell production providing proper blood circulation
• Skincare benefits: Lychee fights free radicals that damage the skin, reducing the appearance of wrinkles, blemishes, fine lines, and other signs of ageing. Also, the presence of Vitamin E in lychee aids in sun protection and keeps the skin healthy and glowing
• Monitors blood pressure: lychee fruit also manages high blood pressure. The potassium and sodium levels in lychee help maintain the body fluid, which is essential for metabolic function and hypertension. It also helps with easy blood flow through the arteries, which reduces cardiovascular stress
• Enhances immunity: The Vitamin C content in lychee makes it a great fruit for managing immunity by protecting the body from free radicals
• Diabetes support: The polyphenols in lychee can help improve insulin resistance and diabetic symptoms such as frequent urination, extreme thirst, and constant hunger. Before incorporating any fruits or vegetables into the diet, it is advisable to see a doctor
• Reduces the probability of cancer: The polyphenols and polysaccharides present in lychee may help reduce the chances of cancer. Polysaccharides in the lychee pulps have the potential to stop the growth of cancer cells. Studies have found that lychee helps in protecting against liver, lung, and prostate cancer. Additionally, lychee extracts have been shown to help with breast cancers. Whilst there is evidence of lychee preventing cancer, it is important to always see a doctor first for proper diagnosis and care⁶

How to add lychee to your diet

Lychee can be enjoyed on its own or as a tasty ingredient. To have them fresh, separate the fruit from the stalk like grapes and wash them in cool water. To peel, pinch the stem and peel away the red outer coat or use a small knife to pierce the skin and run it along the length of the fruit. Avoid squeezing the flesh or else all the juice could squirt out. To expose the white jelly-like lychee flesh, peel away the outer tough skin. Then tuck in to the delicious fruit, making sure to spit out the seeds.

There are many recipes that include the lychee fruit such as: 

• fruit salads and dressings
• refreshing smoothies and juices
• jellies, jams, sorbets, sauces, and syrups⁴

Side effects of lychee

Too much lychee can occasionally lead to side effects such as: 

• Itchy skin
• Throat swelling
• Lip swelling
• Urticaria (skin rash/ hives)
• Loose motions/ diarrhoea

If you experience any of these side effects, contact your GP. Also, before using lychee fruit make sure you consult with your healthcare provider to ensure it is appropriate for you to consume and avoid unwanted side effects.²

Summary 

In conclusion, lychee offers countless benefits for both general and gut health. It contains numerous vitamins and minerals that support body function, as well as polyphenols and fibre which support the gut by reducing bad bacteria and increasing good bacteria. Incorporating lychee into a balanced diet, alongside regular exercise, can be highly beneficial to overall health and wellness.