13 Incredible Health Benefits Of Longan Fruit

1. Treats Anemia And Iron Deficiency

In Chinese traditional medicine, longan extracts, combined with other native herbs, are used to treat conditions like intractable anemia, thrombocytopenia, and various blood-related disorders. Longan fruit, with trace amounts of iron, may help stimulate the production of red blood cells and enhance blood circulation.

Dried longans offer 1.5 mg of iron per ounce. Incorporating longans into your fruit custard or salad can significantly elevate platelet count and hemoglobin concentration, making it particularly beneficial for menstruating and expecting women.

2. Reduces Stress And Treats Insomnia

Longan leaves and pulp contain bioactive compounds that can effectively suppress the levels of neurotransmitters associated with anxiety, insomnia, and stress. A 2014 study suggests that longans when combined with other hypnotic derivatives, have the potential to improve the rate of sleep and sleep duration.

Due to its natural stress-relieving properties, the fruit extract is highly beneficial in clearing brain toxins and enhancing cognitive functions such as memory and concentration. Additionally, it aids in regulating the serotonin hormone, effectively alleviating symptoms of anxiety, such as restlessness, and uneasiness.

3. May Help With Skin Care

Longan fruits, rich in vitamin C, play a crucial role in reversing signs of aging. They contribute to the improvement of pigmentation, blemishes, wrinkles, and fine lines. Additionally, the fruit aids in collagen formation, promoting the generation of new skin cells and ensuring overall skin health.

Supported by research, the presence of vitamin C in longan has been shown to reduce oxidative damage to the skin, showing its positive impact on skin health. Longan is effective in minimizing skin issues such as cracking and peeling, combating dryness, and contributing to the retention of a youthful glow.

4. Anti-Inflammatory Effects

All parts of the logan fruit contain antioxidant and anti-inflammatory properties, aiding in wound healing and inflammation reduction. A research study identified gallic acid, epicatechin, and ellagic acid in the outer layer, pulp, and seeds, which hinder the production of pro-inflammatory chemicals such as nitric oxide, prostaglandins, histamines, and tissue necrosis factor (TNF) in the body.

Moreover, the abundant vitamins B and C in longans contribute to healing and the treatment of chronic inflammatory conditions, including edema, irritable bowel disease (IBS), GERD, wounds, burns, psoriasis, skin allergies, and Crohn’s disease.

5. May Provide Neuroprotection

Research indicates that longan may help balance electrolytes in the body, thereby improving the functioning of the nervous system. Electrolytes are crucial for facilitating the electrical signals necessary for overall body function, including muscle movement.

Studies indicate that compounds extracted from the longan fruit and water extract of the longan flower show a powerful neuroprotective effect by enhancing the survival of immature neurons. One particular research study reported a potent neuroprotective effect in a rat brain model using the water extract of the longan flower.

6. Protects Against Chronic Diseases

Longan fruit, rich in antioxidants, plays a crucial role in combating free radicals within the body that contribute to cellular damage and lead to chronic diseases. The consumption of longan fruit helps prevent cell damage, reducing the risk of developing chronic diseases.

As the body releases free radicals, particularly during times of stress, these antioxidants in longan effectively counteract and neutralize these harmful substances. By doing so, they help prevent abnormal cell death or damage, ultimately contributing to an overall reduced risk of chronic diseases.

7. Helps Regulate Blood Pressure

Longan's high potassium content is beneficial for regulating blood pressure. Potassium, a crucial mineral, plays a vital role in helping the body effectively control blood pressure by counteracting the negative effects of salt and contributing to overall balance.

Furthermore, it aids in stimulating the functioning of muscles and nerves, and widens and relaxes blood vessels, promoting improved blood circulation to assist the body in maintaining normal blood pressure levels. It also proves advantageous for heart health, contributing to a reduced risk of atherosclerosis.

8. Boosts Libido

Longan fruit has historical importance as a traditional supplement for boosting libido in both men and women, serving as a recognized aphrodisiac. For more than four centuries, fruit juice, including longan fruit juice, has been widely popular in China as a remedy for addressing physical inadequacies.

The fruit plays a beneficial role in boosting stamina, consequently enhancing libido. Scientific research suggests the fruit's efficacy in treating erectile dysfunction and contributing to overall improvements in reproductive health.

9. Improves Memory Function

Longan fruit possesses nootropic properties, meaning its extract helps enhance cognitive function and memory. In traditional Chinese medicine, longan fruit tonic is used for the treatment of anxiety-induced conditions, further highlighting its potential benefits for mental well-being.

According to an animal study, ingesting longan fruit may benefit the brain by influencing the part of the brain structure responsible for processing memories. This action could potentially lower the risk of Alzheimer's disease.

10. Promotes Eye Health

Longan, rich in B vitamins, particularly B6, B2, and folic acid, is highly beneficial for promoting eye health and enhancing vision clarity. It helps lower the risk of age-related macular degeneration and prevents conditions such as glaucoma, night blindness, and other eye infections over time.

As an antioxidant, vitamin B2 (riboflavin), has the ability to decrease oxidative stress in the body, including the eyes. Researchers are exploring its potential in preventing cataracts, as prolonged riboflavin deficiency may contribute to this condition. Notably, many individuals with cataracts also exhibit a deficiency in this antioxidant.

11. Energy Booster

Longan fruit serves as a natural energy booster, thanks to its rich content of natural fruit sugars. For those seeking an alternative to caffeine, longan fruit may be the ideal choice. This juicy fruit can provide a quick surge of instant energy.

What's more, the iron content in longan can aid in the production of red blood cells and promote increased circulation. This improved blood flow facilitates the delivery of resources and oxygen to major parts of the body, potentially enhancing overall energy levels.

12. Promotes Healthy Digestion

Both fresh and dried longan fruit have fiber, promoting bulk stool and aiding in proper bowel movement. Fiber helps normalize bowel movements and improves overall gut health. It may also help lower cholesterol, improve gut flora, and assist in controlling blood sugar in people with diabetes.

Additionally, eating fiber helps prevent digestive issues like constipation, stomach upset, diarrhea, bloating, and cramping. To ease and prevent stomach pain, consider drinking fresh longan juice or using longan pulp soaked in sugar water for a few weeks. Dilute the mixture with filtered water each time you consume it.

13. Speeds Up Recovery

The abundant vitamin C in longan fruit supports the production of collagen, a crucial component for the repair and maintenance of tissues, cells, and muscles in the body. Adequate collagen levels contribute to effective and efficient repair processes.

Longans enhance wound healing capabilities and may increase longevity. The presence of polyphenols in longans aids in combating free radicals in the body, preventing cellular damage. Additionally, this fruit may help lower the risk of developing certain types of cancer.

Longan Fruit: Nutrition Value

According to the U.S. Department of Agriculture (USDA), a 100-gram serving of raw longans contains:

• Water: 82.8 g
• Calories: 60
• Protein: 1.31 g
• Carbohydrate: 15.1 g
• Fiber: 1.1 g
• Calcium: 1 g
• Iron: 0.13 mg
• Magnesium: 10 mg
• Phosphorus: 21 mg
• Potassium: 266 mg
• Copper: 0.169 mg
• Manganese: 0.052 mg
• Vitamin C: 84 mg
• Riboflavin: 0.14 mg
• Niacin: 0.3 mg

Longan fruit is packed with vitamins, minerals, antioxidants, and fiber. Fresh longan has minimal calories and carbs, with just 17 calories and 4 grams of carbs per ounce. In contrast, dried longans have higher calorie and carb content, with one ounce containing 80 calories and 21 carbs.

Using Longan Fruit In Recipes

Longan fruit has a juicy and fragrant taste, perfect on its own or in a fruit salad. It's also a delightful addition to various recipes, especially in Asian cuisines. Explore some popular ways to incorporate this tropical fruit into your dishes:

• Smoothies: Longan can be effortlessly used in smoothies for a refreshing snack. One popular combination involves blending longan with banana, coconut milk, and mint, providing a naturally sweet and creamy taste with a hint of mint for a fresh twist.
• Tea: The fruit can enhance the flavor of herbal teas, offering a delightful sweetness and a subtle fruity aroma. To do this, slice and deseed fresh longan, then add the fruit to your preferred tea blend. Alternatively, you can use dried longan slices in place of fresh fruit, which are available at specialty stores or online.
• Desserts: Longan's natural sweetness makes it an excellent addition to diverse desserts. Use them in dishes like ice cream, or jam, or bake them into pastries. Some dessert ideas with longan include longan and lychee cheesecake and longan sorbet.
• Salad: Create a stunning Asian tropical salad in a pineapple "bowl" by combining canned longan, lychee, rambutan, and fresh tropical fruits.