Health Benefits of Longan (Dragon's Eye)

Longan fruit, also known as dragon's eye, is a fruit harvested from the longan tree (Dimocarpus longan Lour.), a tropical evergreen plant in the Sapindaceae family primarily found in China and southern parts of Asia. It is known for its sweet, floral taste. It resembles lychees and can be eaten dried or fresh.

Longan is packed with nutrients, such as vitamin C, potassium, and iron, that can support many aspects of your health. Adding longan to a well-balanced diet may support your immune system, heart health, and weight management efforts. Its antioxidant properties can also help fight free radicals and reduce damage caused by oxidative stress.

In addition to its nutritional profile, this exotic fruit is a versatile ingredient for various recipes, including teas, desserts, and herbal infusions. It is sometimes used in traditional Chinese as a tonic for improving palpitations, forgetfulness, and insomnia because it can promote deep, restful sleep.

May Support Immune Health

Longan fruit is packed with vitamin C, which can support your immune system. One raw longan contains 2.69 milligrams (mg) of vitamin C, which is approximately 3% of the percent Daily Value (DV). The typical serving size for longan fruit is 20 pieces, making longan an excellent source of vitamin C.

Several parts of your immune system require vitamin C to function properly. Vitamin C is involved in producing white blood cell, wound healing, and reducing inflammation. Consuming logan fruit can help strengthen your body's natural defenses and boost your overall immunity.

Rich in Antioxidants

Longan fruit is packed with antioxidants, including polyphenols and flavonoids, that help fight free radicals and oxidative stress in your body. These compounds can help prevent cell damage and protect against chronic diseases by combating inflammation and supporting your body's natural immune system.

Research has shown that consuming antioxidants through fruits and vegetables is more effective than consuming antioxidant supplements, which highlights the importance of a nutrient-rich diet. Longan fruit's high vitamin C content can also boost its antioxidant properties.

May Support Heart Health

Adding longan fruit to your diet can help support your heart health. Longan is a good source of potassium, which is essential for muscle contraction and heart function. Potassium deficiency can cause irregular heart rhythms and negative effects on your blood pressure.

However, excessive potassium intake can have adverse effects. Always discuss your potassium needs with your healthcare provider or registered dietitian (RD).

While longan may not contain a significant amount of fiber per serving, each gram contributes to your daily goal, which can support healthy cholesterol levels. Including longan as part of a healthy diet can contribute to overall heart health, support your circulatory system, and potentially reduce the risk of heart disease.

May Support Weight Management Efforts

Longan is low in calories and has a good flavor, making it a beneficial choice for people monitoring their overall calorie intake. Its natural sweetness can help satisfy your sugar cravings without the excessive calories in many processed snacks.

Fresh longan is also approximately 82% water by weight, which can help contribute to a feeling of fullness and support healthy digestion between meals, whether enjoyed as a snack or as a part of a full meal.

Nutritional Facts

Fresh longan is a low-calorie tropical fruit packed with essential vitamins and minerals. It's rich in vitamin C and contains small amounts of other nutrients like potassium, phosphorous, and vitamin B2.

While the average serving of raw longan may not provide a significant portion of the percent Daily Value for most nutrients, every little bit counts. People monitoring their blood sugar levels may need to monitor their portion sizes to avoid unwanted spikes in their blood glucose.

A serving of 20 pieces of fresh longan without refuse (peel and seeds) provides:

• Calories: 38
• Fat: 0.1 grams (g)
• Sodium: 0 milligrams (mg)
• Carbohydrates: 9.7 g
• Fiber: 0.7 g
• Protein: 0.8 g
• Vitamin C: 53.8 mg, or 60% of the DV
• Phosphorous: 13.4 mg, or 2% of the DV
• Potassium: 170.2 mg, or 5% of the DV
• Riboflavin: 0.08 mg, or6% of the DV

Dried longan has more calories and features a slightly different nutrient profile. A 20-piece serving of dried longan provides:

• Calories: 97
• Fat: 0.1 g
• Sodium: 16.3 mg
• Carbohydrates: 25.2 g
• Protein: 1.7 g
• Vitamin C: 9.52 mg, or 11% of the DV
• Phosphorous: 66.6 mg, or 9.5% of the DV
• Potassium: 224 mg, or 6.6% of the DV
• Riboflavin: 0.18 mg, or 13.8% of the DV
  

Risks of Eating Longan

Longan fruit is a carbohydrate-dense food. Those with a history of diabetes or who manage their blood sugar levels should eat it in moderation to avoid eating excessive carbohydrate that could result in an unwanted blood sugar spike.

Portion sizes are key. Eating too much longan can contribute to gastrointestinal (GI) symptoms such as bloating and loose stools. Eating a large portion in one sitting can cause disruptions in the digestive tract, especially for those not accustomed to fruits rich in fiber. Longan fruit is typically well-tolerated and safe for the average healthy adult, but it should be balanced with a diverse diet.

Allergic Reactions

People who are unsure about their allergies should consult a healthcare provider before trying longan. While allergic reactions are rare, they can occur. Individuals with known sensitivities to tropical fruits may need to avoid longan, as it may trigger symptoms such as itching, swelling, or digestive distress.

Symptoms of a severe allergic reaction include:

• Dyspnea (shortness of breath)
• Wheezing
• Weakened pulse
• Pale or blue-hued skin
• Dizziness
• Tongue swelling and/or difficulty swallowing

Anaphylaxis is a possibly life-threatening reaction that requires immediate medical attention. Symptoms can affect the entire body and include:

• Respiratory symptoms like dyspnea and wheezing
• Skin symptoms like hives or itchiness
• GI symptoms like diarrhea or vomiting
• Cardiovascular symptoms like dizziness, hypotension (low blood pressure), and tachycardia (rapid heartbeat)
  

Tips for Consuming Longan

Whether you prefer it fresh or dried, longan fruit can be a versatile addition to a well-balanced diet. Its sweet and aromatic flavor brings a unique taste to meals and snacks.

Consider these tips for consuming longan:

• Store fresh longan fruit in the refrigerator to prolong its shelf-life.
• For longer storage options, you can peel longans and place them in the freezer on a single-layer baking sheet. Once they're frozen, transfer them to an airtight container to stay fresh in the freezer for up to two weeks.
• Dried or dehydrated longan can be stored in an airtight container in a cool, dark place.
• Enjoy fresh longan as a nutritious snack, or pair it with other fruits.
• Longan's flavor mixes well with savory dishes like stir-fries, salads, and grain bowls.
• Add longan to smoothies, teas, or juices to increase their nutritional impact.
• Dried longan can be steeped in hot water to make a soothing tea.
• Be mindful of the added sugar content in canned longan.

A Quick Review

Longan fruit, native to southern parts of Asia, is known for its sweet, floral flavor. It's rich in antioxidants like vitamin C, can support a healthy immune system, and reduce damage caused by oxidative stress. Its other nutrients can support various aspects of your health, including heart health and weight management.

One piece of fruit may not provide a significant portion of the recommended daily intake for specific vitamins and minerals, but the typical serving size is around 20 pieces. And since longan is a low-calorie fruit, its portion sizes are flexible.