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When it comes to health-boosting fruits, longans are a must-mention – a popular fruit in Vietnam. However, those on a healthy diet often wonder, 'Is longan fattening?' Let's dive into the answer with Mytour Blog and discover the nutritional benefits of consuming longans!
Nutritional Components in Longans
Longans are packed with nutrients and offer various health benefits. When consumed moderately, they can even be considered a quick weight-loss food. Here are the nutritional components found in longans:
- Carbohydrates: A single longan contains approximately 11.29g of carbohydrates – a nutritional component providing energy for the body.
- Dietary Fiber: Aids in improving digestion and supports weight management.
- Vitamin C: Longans offer a significant amount of Vitamin C, enhancing the immune system, reducing the risk of infections, and protecting the skin.
- Vitamin B6: Improves mood and reduces headaches.
- Potassium: Longans are rich in potassium, promoting cardiovascular health and supporting the nervous system.
- Antioxidants: Longans contain various antioxidants, helping prevent cell damage and reducing the risk of cancer.
Nutritional Components in Longans (Source: Internet)What are the Benefits of Eating Longans?
Eating longans offers numerous health benefits, including:
Beneficial for the Nervous System
Longans can be considered as a fruit that is highly beneficial for our nervous system. This fruit contains essential nutrients that enhance the health and functioning of the nervous system.
Longans contain potassium, a vital nutrient that helps maintain electrolyte balance and strengthens the nervous system. A deficiency in potassium can lead to symptoms such as fatigue, discomfort, and overall weakness. Additionally, longans are a source of essential vitamin B6 for the nervous system. Vitamin B6 reduces stress, promotes a relaxed mood, and alleviates headaches and anxiety. Moreover, the natural antioxidants in longans protect nerve cells from damage, reducing the risk of aging-related diseases and Alzheimer's. Therefore, incorporating longans into your daily diet not only enhances overall health but also benefits our nervous system.
Longans are a fruit highly beneficial for the nervous system (Source: Internet)Enhances Blood Circulation
Eating longans can help improve blood circulation in the body. Longans are rich in nutrients, including vitamin C and flavonoids, which work to enhance heart health and strengthen blood circulation. Vitamin C is a potent antioxidant that protects cells from damage and improves the quality of blood vessels. Moreover, vitamin C enhances iron absorption, a crucial nutrient for red blood cell production and improved blood flow. Additionally, flavonoids, present in longans, help reduce the risk of cardiovascular issues, including high blood pressure and blood clotting.
Longans contain abundant nutrients to enhance blood circulation in the body (Source: Internet)Cancer Prevention
Currently, there isn't a wealth of scientific studies proving that eating longans can prevent cancer. However, longans are rich in nutrients and natural antioxidants, improving health and bolstering the immune system. This, in turn, may help prevent certain types of cancer.
Longans contain natural antioxidants, including anthocyanin – a flavonoid with the ability to inhibit cancer cell growth and reduce the risk of cancer. Additionally, longans contain carotenoids, lutein, and zeaxanthin, which counteract cancer cell development, especially in the liver. Moreover, longans serve as a vital source of essential nutrients such as vitamins C, E, beta-carotene, fatty acids like Omega-3 and Omega-6, minerals like potassium, magnesium, iron, and calcium, as well as fiber and protein. These nutrients enhance the immune system, aiding the body in fighting cancer-causing agents.
Eating longans helps boost cancer prevention (Source: Internet)Enhances Skin Beauty
Eating longans can enhance skin health and make your skin more beautiful. Longans contain vitamin C, a powerful antioxidant that protects the skin from the harmful effects of free radicals and ultraviolet rays from the sun. Vitamin C also boosts collagen production, making the skin firmer and more elastic. Additionally, vitamin E and beta-carotene help shield the skin from damage and stimulate the production of new skin cells.
Eating longans helps improve your skin's health (Source: Internet)Is eating longans fattening?
Eating longans does not lead to weight gain or obesity. In fact, consuming longans can provide numerous nutrients to your body without affecting your weight. Longans have very low calorie content, approximately 66 calories per 100 grams of fresh longans. Moreover, longans are rich in fiber and water, helping reduce hunger and providing sufficient energy to the body without causing weight gain.
Eating longans does not cause weight gain (Source: Internet)How many calories in longans?
How many calories in 100g of longans?
100g of fresh longans contains only about 66 calories. This is a very low calorie content.
100g of longans contains approximately 66 calories (Source: Internet)How many calories in 1 longan?
On average, one longan weighs about 9-10 grams and contains around 6-7 calories. Therefore, one longan has very low calories and does not cause weight gain.
1 longan contains about 6-7 calories (Source: Internet)How many calories in dried longans?
Dried longans have higher calories compared to fresh ones. In 100g of dried longans, there are approximately 286 calories. However, the weight of one dried longan is usually around 3-4 grams, equivalent to about 8-11 calories per piece. Thus, even a small amount of dried longans contains a relatively low calorie count and can be used as part of a healthy diet.
1 dried longan contains about 8-11 calories (Source: Internet)How to eat longans for weight loss
Here are some ways to eat longans to help with weight loss:
Longan sweet soup
One of the traditional and easy-to-make longan-based dishes for weight loss is longan sweet soup. This dessert is popular in Vietnamese cuisine. It is made with delicious fresh longans, sugar, coconut milk, and a bit of arrowroot starch for thickness. For enhanced flavor, you can add a few pandan leaves or tapioca pearls.
Longan sweet soup has a sweet, refreshing taste and is easy to enjoy. Longans are rich in vitamins and minerals, providing energy and enhancing health. Coconut milk also offers healthy fats that help reduce bad cholesterol and improve digestion.
Lose weight with refreshing longan sweet soup flavor (Source: Internet)Longan kernel with yogurt
Longan kernels are a good source of fiber for the body, helping create a sense of fullness and stabilizing blood sugar. Yogurt is also a good protein source that can reduce hunger and maintain healthy muscles. If you use low-sugar, low-calorie yogurt and consume longan kernels in moderation, longan kernel with yogurt can be a great support for the weight loss process.
Longan kernel with yogurt is an excellent solution for weight loss (Source: Internet)Braised Chicken with Longan
Chicken thigh is considered one of the familiar meats for those aiming to lose weight. However, relying solely on chicken thighs can quickly become monotonous. That's why Mytour will guide you on making Braised Chicken with Longan, making the weight loss process more enjoyable and manageable!
Ingredients:
- 500g chicken thigh, cut into medium pieces.
- 50g dried longan.
- 1 purple onion, finely chopped.
- 1 white onion, finely chopped.
- 1 carrot, diced.
- 1 turmeric, finely chopped or dried turmeric.
- 1 fresh ginger, finely chopped.
- 1/2 teaspoon salt.
- 1/2 teaspoon black pepper.
- 1/2 cup fresh coconut water.
Instructions:
- Step 1: Clean the chicken thighs, cut them into medium pieces, and place them in a pot with water.
- Step 2: Bring it to a boil, then simmer and add purple onions, white onions, carrots, turmeric, and ginger to the pot.
- Step 3: Add dried longan to the pot, season with salt and black pepper, and stir well.
- Step 4: Cover and cook for about 30 minutes or until the chicken thighs are tender.
- Step 5: Add coconut water to the pot, bring to a boil for about 5 minutes.
- Step 6: Turn off the heat and enjoy.
Braised Chicken with Longan – The 'miracle' dish to aid weight loss (Source: Internet)Who should avoid eating longan?
While longan is a nutrient-rich fruit with many health benefits, there are certain groups of people who should limit or avoid eating longan:
Pregnant women
Pregnant women should avoid consuming longan as it stimulates the nervous system, especially the central nervous system, and may cause undesirable reactions. Additionally, longan can contribute to elevated blood pressure. In cases where a pregnant woman already has hypertension before conceiving, consuming longan may exacerbate this condition. Therefore, pregnant women should exercise caution when eating longan and consult with a doctor before incorporating longan or any fruit into their diet during pregnancy.
Consuming longan is prohibited for pregnant women (Source: Internet)Individuals with diabetes
People with diabetes should limit their consumption of longan or avoid excessive intake as longan contains natural sugars, including fructose, which can raise blood sugar levels.
Individuals with diabetes should avoid eating longan as this can lead to elevated blood sugar levels (Source: Internet)Individuals with obesity
Longan contains natural sugars and calories. Consuming too many longans can increase the calorie intake in the body, leading to fat accumulation and weight gain.
Individuals with obesity should limit their intake of longans (Source: Internet)Frequently Asked Questions About Eating Longan
Here are some common questions related to eating longan:
Is Eating Longan Heaty?
According to traditional medicine, longan is considered heaty. For individuals with conditions such as gastritis, gastric ulcers, or other digestive disorders, eating longan may cause irritation and increase the sensation of heat in the body. In such cases, it is advisable to limit or avoid longan consumption. If you are concerned about the heatiness of longan, you can combine it with cooling fruits such as apples, pears, grapefruits, or watermelon.
Is Eating a Lot of Longan Good?
Longan is a nutrient-rich fruit with numerous health benefits. However, eating too many longans can pose some health concerns. Longans are high in sugar and calories, so consuming excessive amounts can lead to weight gain or elevated blood sugar levels. Additionally, longans contain high levels of fiber, saponins, and tannins, and overconsumption may result in digestive disturbances, diarrhea, or constipation. Therefore, it is best to consume longans in moderation to ensure adequate nutrient intake for the body. Eating longans, in particular, and consuming fruits, in general, is a good way to enhance our overall health.
With these insightful pieces of information provided by Mytour, it is hoped that you have found the answer to the question “Is Longan Fattening?” and gained a clear understanding of the outstanding benefits that longan brings. Plan your diet accordingly and provide your body with the necessary nutrients to maintain good health!
