Longan has a sweet and attractive taste, is rich in nutritional value and can be processed into many delicious dishes. However, there should also be notes when eating longan and choosing a longan
1. Nutritional composition in longan fruit
Longan is rich in nutritional value, rich in energy, rich in protein, natural sugar, vitamins and minerals such as vitamin C, B1, PP, potassium, phosphorus, magnesium, iron, organic acids, and dietary fibre fibre, Beneficial for the nervous system, digestion, circulation…
Longan fruit is delicious and nutritious.
2. The effect of longan fruit
- Increase vitamin C for the body
100 g of longan contains 84 mg of vitamin C, providing 93% of the daily vitamin C requirement for men and 100% of the vitamin C needs of women. Vitamin C in longan is also useful in increasing resistance, fighting colds, and strengthening the immune system.
- Good longan for bones
Longan contains a lot of copper, which is good for bone health. It is recommended that adults consume 900 mg of copper per day. 100 g of fresh longan will provide 19% mg of copper, in 100 g of dried longan will provide 807 mg of copper, providing 90% of the amount of copper an adult should load each day.
- Eating longan helps reduce the risk of iron deficiency, anaemia
100 g of dry longan contains about 5 mg of iron, equivalent to 62% of the daily iron requirement for men and 28% of the daily iron required for women.
- Eating longan is good for the eyes
Riboflavin is an important vitamin in the B group of vitamins that are good for the eyes. Meanwhile, according to one study, not consuming enough riboflavin can increase the risk of eye disorders, especially cataracts. Men need 1.3 mg of riboflavin per day and women need 1.1 mg. 100 g of fresh longan provides 0.14 mg of riboflavin, while 100 g of dried longan provides 0.5 mg.
Longan chicken stew is good for people with anaemia.
3. Who should not eat a lot of longan?
Overweight and obese people: should not eat a lot of longan because longan is high in sugar and provides a lot of energy. Eat 300g longan, the energy will be equivalent to 1 bowl of white rice. Therefore, people who are trying to lose weight should be very careful, overweight and obese people should only eat a few longans at a time, should not eat longan every day.
Diabetics: Longan has a lot of sugar, has a sharp sweet taste. Therefore, people with diabetes should not eat longan.
Diabetics even eat a few longans, but they also cause high sugar levels. Therefore, diabetics listen and consult with their doctor before deciding to eat longan.
Pregnant women: Women during pregnancy are more likely to have gestational diabetes. Therefore, you should check your blood sugar before eating longan and consult your doctor. According to oriental medicine, longan causes internal heat, abdominal pain, bleeding, and even fetal movement, affecting the health of the fetus and pregnant mother.
People with boils: People with internal heat or pimples should also limit eating longan. When eating longan, it is recommended to add more filtered water and green vegetables to reduce heat generation and pimples.
Shrimp wrap longan.
4. How to choose fresh, delicious longan
When choosing a longan, you should buy one with a bunch of fresh leaves, a sturdy green stalk, and the characteristic aroma of the longan. We can also use our hands to gently squeeze the longan, if it’s soft and not hard, it’s a juicy, ripe longan.
Longan that are too bright and clean or have fallen branches may mean that they have been preserved with medication. Natural ripe longan does not have a lot of drugs when there are often ants crawling on the fruit and branches. Avoid choosing rotten, damaged, black-spotted longan.
Should choose longan with large size, dark yellow skin, thick pulp, dry, small seeds and succulent. When you taste it, it will have a sweet and chewy flavour.
The Chinese longan often uses preservatives, so the skin is very clean, the colour is light, the skin is thin, and the leaves are larger. The pulp of the Chinese longan is also quite thick but pale and has no fragrance. The stem end of the longan is used as a preservative, so it has a strange, pungent smell.
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