Health benefits of lychee: A summer superfruit

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Samreen Wasif

With its bumpy red skin and juicy, translucent flesh, lychee (locally known as leechi) is one of the most beloved fruits of summer in Pakistan. Here are some great health benefits from this delicious, sacred gift from nature.

Found in markets across Punjab, Sindh, and Khyber Pakhtunkhwa from May through July, lychee is not just delicious, it is also a powerhouse of nutrition. Let us explore the many ways this small fruit can make a big impact on your health.

1. Boosts immunity

Lychees are a rich source of vitamin C, with just 10 lychees providing over 100% of the daily recommended intake. This makes them excellent for boosting immunity—essential during the hot summer months when children and the elderly are more prone to seasonal infections.

Why it matters for Pakistan: In urban areas where air pollution and water contamination are prevalent, a stronger immune system helps fight off respiratory and gastrointestinal illnesses.

2. Keeps you hydrated

With nearly 80% water content, lychees help you stay cool and hydrated during intense heatwaves. Dehydration can lead to headaches, dizziness, and heatstroke—common concerns across Pakistan in June and July.

Tip: Enjoy chilled lychees after Iftar or as a snack before heading out into the heat.

3. Supports healthy skin

Thanks to its high vitamin C and antioxidant content, lychee supports collagen production, keeping the skin firm and youthful. Antioxidants also help protect against UV damage—a major concern in sun-drenched climates like ours.

Bonus: Lychee extract is now used in many natural beauty products available in Pakistan.

4. Improves digestion

Lychees contain fiber and digestive enzymes that support gut health. They help regulate bowel movements and prevent constipation, especially when eaten fresh and not in syrupy canned form.

Caution: Overeating can cause a sugar spike, so moderation is key—especially for those with diabetes.

5. Rich in antioxidants

Lychees contain polyphenols, flavonoids, and oligonol—a unique antioxidant compound that supports heart health and reduces inflammation. These helps fight free radicals that can lead to chronic diseases such as diabetes and hypertension.

Good to know: Regular intake (in moderation) is linked to lower blood pressure and cholesterol levels.

6. Natural energy booster

Packed with natural sugars like fructose and sucrose, lychee is an excellent fruit for breaking fast during Ramadan or as a post-workout snack. It offers a quick energy boost without caffeine or processed sugar.

7. Supports weight loss (when eaten mindfully)

Low in calories and high in water, lychee can be included in weight-loss diets, especially in place of fried snacks or heavy desserts. Just avoid consuming it with added sugar syrups or canned versions.

Buying and storing tips

• Always buy lychees with intact red skin.

• Store unpeeled lychees in the fridge for up to 5–7 days.

• Peel and de-seed only before eating to retain freshness.

In conclusion, lychees are not just tasty—they are a nutritional treasure perfect for the Pakistani summer. From boosting immunity to improving digestion and skin health, they offer a range of benefits in just a handful of juicy bites. So, the next time you are shopping in the fruit mandi, do not forget to add lychees to your basket—your body will thank you!