Longan

Variants (2)

Nutrition · per ~140 g serving · ≈ 1 medium piece

Score · 82/100

Overview

Longan (Dimocarpus longan), native to Southeast Asia, is a nutrient-dense stone fruit often called 'dragon's eye' due to its appearance when peeled. Per 100g, it delivers 84mg of vitamin C (94% DV), substantial potassium (266mg), and polyphenolic compounds including gallic acid and ellagic acid. The fruit's low glycemic impact (15g carbs, 1.1g fiber per 100g) makes it suitable for blood sugar management. Longans contain copper (0.169mg), essential for collagen synthesis and antioxidant enzyme function, and manganese, which supports bone health and metabolic processes. The high antioxidant content—particularly polyphenols and vitamin C—positions longan as a longevity-supporting fruit through reduction of oxidative stress and inflammation, both hallmarks of aging. Traditional use in Chinese medicine for cognitive and sleep support is increasingly validated by preliminary phytochemical research. Its accessibility as a whole fruit minimizes processing loss of bioactive compounds.

Health Benefits (5)

• Enhanced immune function and antioxidant protection

  strong
  High 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
  Potassium (266mg/100g) supports healthy blood pressure regulation; polyphenolic compounds improve endothelial function and reduce LDL oxidation
• Cognitive support and neuroprotection

  emerging
  Polyphenols, particularly gallic and ellagic acids, cross the blood-brain barrier and reduce neuroinflammation; copper supports neurotransmitter synthesis
• Bone health and collagen maintenance

  moderate
  Copper 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
  Low glycemic load combined with polyphenolic compounds slows glucose absorption and improves insulin sensitivity

Food Pairings

• ·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

• ·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

Optimal Timing

Midday consumption provides sustained antioxidant protection and potassium replenishment post-morning activities; the natural sugars support afternoon energy without disrupting evening sleep

While longan's natural sugars make it unsuitable for fasting periods, it serves well as a nutrient-dense whole-food snack between meals or as part of a balanced midday meal