Dried longans are a delicious and nutritious snack that many people enjoy. In just 100 grams of dried longans, there are 286 calories, making them a satisfying snack that can keep your hunger at bay.
In addition to their calorie content, dried longans are also packed with important macronutrients, vitamins, and minerals that can benefit your health in many ways. Let's take a closer look at the nutritional value of dried longans.
In this article, we'll explore the many health benefits of dried longans and provide tips on how to incorporate them into your diet.
Calories and Macronutrients
As mentioned earlier, 100 grams of dried longans contain 286 calories. They also provide 75 grams of carbohydrates, 2.3 grams of protein, and 0.3 grams of fat. While dried longans are relatively high in calories, they are also a good source of energy and can help fuel your body during times of activity. Longans are also a great source of fiber, with 1.1 grams per serving. Fiber is important for digestive health and can help regulate blood sugar levels. Finally, dried longans are low in sodium and cholesterol, making them a heart-healthy snack option.
Vitamins and Minerals
Dried longans are rich in vitamins and minerals, including vitamin C, vitamin B6, iron, potassium, and magnesium. Vitamin C is important for immune system function and can help protect against illness and disease. Vitamin B6 is crucial for nervous system health and can support brain function and mood regulation. Iron is essential for the production of red blood cells, while potassium and magnesium are important for maintaining healthy blood pressure levels and supporting proper muscle function. Overall, dried longans are a great source of many essential vitamins and minerals that can support your overall health and wellbeing.
Antioxidant Properties
Longans are also a rich source of antioxidants, which are compounds that can help protect against cellular damage and reduce the risk of chronic diseases like cancer, heart disease, and Alzheimer's disease. One study found that longan extracts showed strong antioxidant activity, which could help protect against DNA damage caused by free radicals. Overall, including dried longans in your diet may help reduce your risk of developing chronic diseases and support your overall health and longevity.
Digestive Health
Dried longans are also a great source of fiber, which is important for digestive health. Fiber can help regulate bowel movements, reduce constipation, and support the growth of healthy gut bacteria. One study found that longan extracts may also have prebiotic properties, meaning they can help stimulate the growth of beneficial gut bacteria. Overall, including dried longans in your diet may help improve your digestive health and support a healthy gut microbiome.
Immune System Support
As mentioned earlier, dried longans are a great source of vitamin C, which is important for immune system function. Vitamin C can help increase the production of white blood cells, which are responsible for fighting off infections and illnesses. Longans are also a source of other immune-boosting vitamins and minerals, such as vitamin A, vitamin B6, and iron. Overall, including dried longans in your diet may help support your immune system and decrease your risk of developing illnesses and infections.
Anti-Inflammatory Benefits
Inflammation is a natural response of the body to injury or infection. However, chronic inflammation can contribute to the development of chronic diseases, such as arthritis, heart disease, and cancer. Dried longans contain several compounds that have been shown to have anti-inflammatory effects, including gallic acid and ellagic acid. Overall, including dried longans in your diet may help reduce inflammation throughout your body and decrease your risk of developing chronic diseases.
Energy Boosting Properties
As mentioned earlier, dried longans are a great source of carbohydrates, which are the body's primary source of energy. They are also rich in other energy-boosting vitamins and minerals, such as vitamin B6 and iron. Including dried longans in your diet can help give you a sustained energy boost throughout the day, allowing you to tackle your daily tasks with ease. Overall, dried longans are a great addition to your diet if you need a natural and sustainable energy boost.
Heart Health
Dried longans are low in sodium and cholesterol, making them a heart-healthy snack option. They also contain several compounds that have been shown to benefit heart health, such as potassium and magnesium. Including longans in your diet may help reduce your risk of developing heart disease by supporting healthy blood pressure levels and promoting proper muscle function. Overall, dried longans are a delicious and convenient snack that can support your heart health and reduce your risk of developing chronic diseases.
Blood Pressure Regulation
High blood pressure is a common condition that can increase your risk of developing heart disease, stroke, and other serious health problems. Dried longans contain several compounds that have been shown to help regulate blood pressure levels, including potassium and magnesium. Including dried longans in your diet may help support healthy blood pressure levels and reduce your risk of developing hypertension.
Skin Health
The antioxidants and vitamin C found in dried longans can also benefit your skin health. Antioxidants can help protect your skin from UV damage and other environmental stressors, while vitamin C is important for collagen production, which can keep your skin looking youthful and radiant. Eating a diet rich in antioxidants and skin-friendly nutrients like those found in dried longans can help support healthy skin and decrease the risk of premature aging. Overall, dried longans are a convenient and delicious way to support your skin health and keep your skin looking its best.
Including dried longans in your diet can provide a wide variety of health benefits, from supporting your immune system to promoting heart health and regulating blood pressure levels.
5 Frequently Asked Questions about Dried Longan
1. What are dried longans?
Dried longans are the dehydrated version of the longan fruit, which is a small, round and sweet fruit native to Southeast Asia. They are often used in traditional Chinese medicine for their various health benefits.
2. How are dried longans consumed?
Dried longans can be consumed as a snack or used as an ingredient in various dishes such as soups, teas, and desserts. They are often rehydrated by soaking them in water for a few minutes before using them in recipes.
3. What are the health benefits of eating dried longans?
Dried longans are a good source of vitamins and minerals, including vitamin C, niacin, and potassium. They are also believed to have various health benefits, such as improving blood circulation, boosting the immune system, and promoting relaxation and sleep.
4. Are there any side effects of eating dried longans?
While dried longans are generally considered safe to consume, some people may experience allergic reactions or digestive issues like diarrhea or constipation. It's always best to consume them in moderation and consult with your doctor if you have any concerns.
5. Where can I buy dried longans?
Dried longans can be found in most Asian grocery stores or online retailers. They may be sold in bulk or pre-packaged containers. When purchasing, make sure to check the expiration date and avoid any with signs of mold or spoilage.