Litchi

Nutrition per ~140 g · 1 medium piece

21.3 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 87.

What it feeds primary sources only

Systems

Pathways

Overview

Native to Southeast Asia, litchi has been cultivated for over 2,000 years and remains a staple in traditional medicine systems. Modern nutritional analysis reveals litchi as an exceptional source of vitamin C (71.5 mg per 100g, exceeding 80% of daily needs), making it one of the most concentrated fruit sources of this micronutrient. Beyond vitamin C, litchi contains unique polyphenolic compounds including flavonoids and proanthocyanidins, which work synergistically to combat oxidative stress—a primary driver of age-related disease. The fruit's potassium content (171 mg/100g) supports cardiovascular function and blood pressure regulation, while the modest fiber content promotes digestive health. Litchi's low glycemic index and minimal fat profile make it suitable for metabolic health and weight management. Recent research highlights litchi's potential role in reducing inflammation and supporting endothelial function, both critical for longevity. The flesh's bioavailable antioxidants are particularly beneficial when consumed fresh, as heat processing reduces polyphenol concentration. For longevity-focused nutrition, litchi represents an efficient way to obtain concentrated antioxidant and immune-supporting nutrients in a calorie-conscious package.

Health benefits 4

Pairs 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

In the kitchen

• 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

When to eat it midday

Mid-morning or midday consumption leverages peak digestive efficiency and allows absorption of vitamin C and polyphenols during active circadian antioxidant defense periods; timing avoids evening consumption when some individuals experience fructose-related glycemic sensitivity

Breaks a fast

Litchi's carbohydrate content makes it suboptimal during fasted states; pairs well with protein/fat-containing meals for stable blood glucose response