17 Health Benefits of Longan: Boost Your Immunity, Skin Health, and More

Longan, often known as the “dragon’s eye” fruit, is not just a tasty tropical treat.

This small, see-through fruit from Southeast Asia is bursting with health benefits. It’s great for boosting your immune system and improving your skin health — longan truly is a hidden superfood gem.

Adding longan to your diet can really boost your overall well-being. Packed with essential vitamins, minerals, and antioxidants, this fruit helps keep your body running smoothly and supports a healthier lifestyle. See how incorporating longan into your daily routine can transform your health!

What Is Longan?

Longan, also known as “dragon’s eye,” is a tropical tree species producing edible fruit. This fruit belongs to the soapberry family Sapindaceae, which includes lychee and rambutan.

Often compared to these fruits, longan stands out for its unique flavor and texture. Originating in Southeast Asia, it’s now cultivated in many tropical regions. Its sweet, juicy flesh hides a dark seed, earning it the “dragon’s eye” nickname.

Longan Nutrition Facts

Fresh Longan (per 20 pieces):

• Calories: 38
• Vitamin C: 60% of the daily value
• Carbohydrates: 9.7 grams
• Potassium: 5% of the daily value
• Phosphorus: 2% of the daily value

Dried Longan (per 20 pieces):

• Calories: 97
• Riboflavin: 13.8% of the daily value
• Potassium: 6.6% of the daily value
• Phosphorus: 9.5% of the daily value
• Vitamin C: 11% of the daily value

17 Health Benefits of Longan

Longan, a fruit native to Southeast Asia, is celebrated for its numerous health benefits due to its rich nutritional profile. Below are some key health benefits associated with longan consumption.

1. May Improve Skin Care

Longan offers high amounts of vitamin C, which is crucial for collagen synthesis. Collagen might help keep the skin firm and healthy.

Antioxidant protection provided by vitamin C may shield against ultraviolet radiation. The fruit’s potential to clear out oxidative stress could further benefit skin health.

In traditional Chinese medicine, longan soup is praised for adding luster and suppleness to the skin.

2. Anti-aging Properties

Longan may help eliminate wrinkles, age spots, blemishes, and scars. The fruit’s flesh is rich in vitamins B and C, along with antioxidants.

These nutrients provide anti-aging benefits, minimizing skin dryness. Its high vitamin C content supports collagen production, keeping skin firm and healthy. Antioxidants protect the skin from UV radiation and reduce oxidative stress.

Longan’s potential to enhance skin health is well-regarded in traditional Chinese medicine. Incorporating longan into one’s diet can promote youthful skin.

3. Boosts Libido

Longan tonics might have been popular since time immemorial with Chinese women to increase their sensuality and appearance.

The fruit’s energy-boosting properties can invigorate the body, helping enhance sexual vitality. Rich in antioxidants and essential nutrients, longan may improve blood circulation, thereby increasing libido.

4. Relieves Anxiety

Longan provides potential calming effects, helping to ease anxiety and improve sleep. Traditional Chinese medicine often incorporates longan tea, made by steeping Chinese red dates and dried longans in hot water, as a remedy for anxiety.

The combination of these ingredients may also warm the body, particularly during winter months, adding further comfort. Including longan in one’s diet may offer natural support for maintaining a calm and relaxed state.

5. Enhances Sleep Quality

Longan might improve sleep quality due to its anxiolytic properties. Studies show that longan extract can prolong sleep time.

Traditional Chinese medicine often uses the fruit’s flesh and seed tissues in tonics to promote calmness and induce rejuvenating sleep. By incorporating longan into their diet, individuals can experience deeper and more restful sleep.

6. Acts As A Blood Tonic

Longan may contain trace amounts of iron, aiding in red blood cell production. Proper circulation ensures resources and oxygen reach vital body parts.

This nutrient boost can increase energy and potentially prevent anemia symptoms. By enhancing blood flow, longan supports overall vitality and well-being.

7. Aids In Weight Loss

Longan’s extremely low-calorie content makes it effective for weight loss. Each 20-piece serving has only 38 calories. Its nutrient density helps suppress appetite.

People can enjoy this fruit without worrying about caloric intake. This allows them to eat many longans, benefiting from its vitamins and minerals, without gaining weight.

7. Increases Energy Levels

Longan boosts energy levels, a benefit noted in Chinese traditional medicine for balancing Qi. Anecdotal reports from China confirm its potential to invigorate and reduce fatigue.

Fresh longan offers a quick energy source with natural sugars, while dried longan provides sustained energy with denser nutrients.

Its metabolism-boosting properties enhance overall vitality. Integrating longan into the diet can help enjoy these energy-boosting benefits.

8. Regulates Blood Pressure

Potassium in longan helps lower blood pressure. This mineral acts as a vasodilator, releasing tension in blood vessels.

Consequently, the cardiovascular system benefits and the risk of atherosclerosis reduces. Heart attacks and strokes become less likely. Rich in potassium, longan offers a natural way to support heart health.

9. Provides Neuroprotection

Longan may help balance electrolytes in the body, improving nervous system function. The electrical signals essential for bodily actions pass through these electrolytes.

This small fruit enhances overall function and muscle movement. Consuming longan supports neurological health. Studies have shown that its unique nutrient profile can aid neuroprotection effectively.

10. Strengthens Immunity

Longan boosts the immune system due to its high vitamin C content. Each serving provides 60% of the daily value. Consuming longan increases antioxidant activities, helping to protect cells from damage.

It offers added protection by improving the body’s defense mechanisms. Incorporating longan into a diet can reduce the risk of infections and illnesses due to its potent vitamin profile.

The benefits extend to improving overall health. Longan, a tropical fruit, supports a strong immune system effectively.

11. Speeds-up Healing

Longan’s high vitamin C content accelerates collagen production. Vital for tissue repair, collagen promotes efficient healing in cells.

Consuming longan supports skin renewal and reduces recovery time for wounds. Traditional Chinese medicine praises this fruit for its exceptional healing properties.

By including longan in their diet, individuals can benefit from faster, more effective recovery processes.

12. Protects Against Chronic Diseases

Longan, despite having minimal antioxidant content, helps eliminate free radicals and neutralize their impact on the body, preventing healthy cell mutations.

This reduces the risk of chronic diseases significantly. Incorporating longan into a diet can maintain cellular health and lower disease risk due to its essential vitamins and minerals, providing a natural way to bolster health defenses against chronic conditions.

13. Aids in Digestion

Longan enhances digestion due to its high fiber content. This fiber bulks up the stool and promotes peristaltic motion, easing bowel movements. Consuming longan regularly can prevent constipation symptoms and improve nutrient uptake.

The fruit also alleviates indigestion, bloating, and cramping. Both dried and fresh longans may help prevent diarrhea and general stomach upset by supporting efficient digestion.

14. Improves Memory

Research indicates that longan consumption can enhance cognitive abilities. Specifically, it boosts the formation and retention of memory.

Studies show that the fruit’s nutrients directly impact brain health, aiding in memory improvement.

Traditional Chinese medicine has long extolled longan for mental clarity. Including longan in your diet can offer substantial cognitive benefits.

Numerous research studies have linked the consumption of longan with the potential of improved cognitive abilities, particularly those relating to the formation and retention of memory.

15. Alleviates Snake Bites

In Vietnam, longan seeds treat snake bites by pressing the seed against the infected area. The seeds likely contain saponin, which helps absorb venom.

This traditional method sees frequent use due to its effectiveness. The natural compounds in longan seeds play a crucial role in detoxifying venom from snake bites, providing a herbal remedy for such emergencies.

16. Enhances Vision Health

Longan’s B vitamins, especially B6, B12, and folic acid, contribute to maintaining eye health. These vital nutrients may lower the chances of age-related macular degeneration.

Including longan in the diet supports vision by providing essential vitamins. Benefits are apparent in those who consume this tropical fruit regularly.

17. Benefits Dental Care

Longan supports dental health due to its B vitamin content, essential for maintaining teeth and gums. Specifically, riboflavin (B2) helps prevent mouth ulcers.

This fruit also contains phosphorus, which plays a role in teeth and gum maintenance. Also, longan’s antioxidants can combat free radicals, protecting oral tissues. Regular consumption promotes overall oral hygiene.

Potential Side Effects

Longan is a nutritious and beneficial fruit but, like any food, it has potential side effects.

High Sugar Content

Longan contains significant natural sugars. For example, 100 grams of fresh longan have approximately 15 grams of sugar.

Although these sugars provide quick energy, they may not be suitable for people with diabetes or those following a low-sugar diet. Overconsumption can lead to spikes in blood sugar levels.

Potential Allergic Reactions

Some individuals might be allergic to longan. Symptoms can include itching, swelling, and hives. In severe cases, anaphylaxis may occur, requiring immediate medical attention. Always consult with a healthcare provider if allergic reactions to longan are suspected.

Gastrointestinal Issues

Longan’s fiber content aids digestion but can cause issues for some. Eating them in large quantities may lead to gastrointestinal discomfort, such as bloating and gas. Moderation in consumption helps prevent these digestive problems.

Risks During Pregnancy

Pregnant women might want to be cautious with longan. Its high sugar content could impact gestational diabetes. Consulting a healthcare professional ensures safe dietary choices during pregnancy, including the appropriate intake of longan.

Impact on Children

Longan’s natural sugars should be monitored in children’s diets. Excessive consumption can contribute to dental issues like cavities. Ensuring children eat longan in moderation maintains their dental health while allowing them to enjoy its benefits.

Frequently Asked Questions

Does longan have anti-aging properties?

Yes, longan has anti-aging properties thanks to its rich content of vitamins B and C and antioxidants. These nutrients help reduce wrinkles, age spots, blemishes, and scars while promoting overall skin health.

What does longan do to your body?

Longan, though small, offers significant health benefits. Consuming it in moderation can boost energy, protect heart health, combat depression, and help prevent memory decline.

How many longan fruit can I eat a day?

Consuming ten longans daily can be beneficial, thanks to their rich vitamin C and iron content. However, those with a high body temperature should avoid them. Moderation is essential for everyone, particularly for individuals with diabetes and pregnant women.

Is longan a superfood?

Longan is rich in nutrients like vitamin C, potassium, and iron, supporting immune function, heart health, and weight management when added to a balanced diet.

Should you keep longan in the fridge?

Longans ripen at room temperature. For extended shelf life, store them in a slightly open bag or container in the refrigerator for up to 7 days, or in an airtight container in the freezer for up to 1 year.

Conclusion

Longan provides numerous health benefits, including boosted immunity, enhanced skin health, improved sleep, and cardiovascular support.

Its nutrient profile, rich in vitamin C, antioxidants, and essential minerals, establishes it as a valuable dietary addition. Consuming longan in moderation is crucial to avoid potential side effects.

Regular incorporation of longan into one’s diet can lead to overall improved health and well-being. Furthermore, longan’s anti-inflammatory properties may help reduce joint pain and inflammation.

Its natural compounds also support healthy vision and cognitive function, contributing to a balanced diet.