Why you should eat Litchis (Lychees) this summer? | Nutrition Facts & Benefits

When I am asked what is my favorite fruit, my answer is always – Litchis (Lychees) and Grapes. And I get to indulge in both of them when I am visiting home.  

Homegrown and organic produce is THE rage these days. And should be justifiably so and probably even more emphatically. With the growing concern about the use of chemicals, fertilizers & pesticides in our crops including artificial means to ripen fruits & vegetables and adulterated groceries, it is time may be to go back to our roots and harvest our own food.

In today’s lifestyle and space limitations of apartments, we are not able to maintain lavish kitchen gardens but I believe starting somewhere is good.

Always with immense satisfaction, I eat home-grown produce, and when that produce includes fruits like Grapes, Kala Jamun, Mango or Litchis then, the experience doubles and trebles. As a child, I have grown up on so many home-grown fruits and vegetables that today eating mandi bought produce is never that good. One always feels that this mango is too big or too early to be naturally produced or such things for other fruits as well.

These fruits bring me some more bittersweet memories to indulge in each year. They add to the love I feel for my place and the sense of belongingness I seek. There is no bigger blessing than being able to enjoy fresh produce in today’s day and age.

How does Litchis look?

Litchi fruit is round to oval in shape and has a rough sandpapered texture upon touch. A ripe litchi is pink to red in color. Once peeled, the interior of the fruit is whitish, semi-transparent (or murkish), and juicy. Each fruit carries one shiny, dark brown seed. It is grown on an evergreen tree.

Best Season and Time to Eat Litchis

Lychees are typically in season from May to June, just before rainfall begins in northern states of India.

How to pick up a good lychee?

Lychees with bright red skin and fresh looking should be chosen. The rough outer covering should slide a little when pressed – this indicates it’s a perfectly ripe stage. But if it’s too soft then chances are that it’s overripe. The fruit which has a floral smell should be selected to eat.

Health benefits of lychee fruit

Lychee offers multiple health benefits including goodness for skin to improved immunity. It is rich in vitamin C, vitamin D, magnesium, riboflavin, copper, phosphorus, and water. It promotes weight loss as it is full of fibre and has high water content. Vitamin C found in lychees improves skin health and prevents the signs of aging. Antioxidants present in it are helpful in fighting oxidative stress.

Eating litchi is known to boost immunity due to vitamin C – which is a great immunity booster. This delicious fruit contains potassium which is necessary to regulate blood pressure.

Fibre-rich lychee helps in regulating bowel movements and aids digestion. It is useful in the prevention of common digestive issues like constipation.

Which country has the best litchis?

Lychees are commonly grown in southern China, Taiwan, Vietnam, and the rest of tropical Southeast Asia, the Indian Subcontinent, and in tropical regions of many other countries. They thrive in a tropical climate that is frost-free and the temperature doesn’t fall below −4 °C (25 °F).

What is the best time to eat litchis?

Litchis should be eaten after breakfast or lunch during the season. Lychees should be properly ripe when eaten. It should not be consumed on an empty stomach or when they are unripened. Studies have shown that when lychees were consumed on empty stomachs by impoverished children of some Indian states, they experienced severe vomiting, and a drop in blood sugar which in some cases led to coma or even death.

What is the best way to eat lychee?

Lychee is largely enjoyed fresh and raw on its own. It also makes for a great addition to fruit salads, sauces, desserts, and beverages.

How to Select and Store Fresh Lychees?

Selecting the Best Lychees

When choosing lychees, look for fruits with bright red skin, indicating ripeness. Avoid those with cracked or brown spots. A fresh lychee should feel firm yet yield slightly to gentle pressure.​

Storing Lychees to Maintain Freshness

Lychees are highly perishable and should be consumed within 2–3 days if kept at room temperature. To extend their shelf life:​

• Refrigeration: Place unpeeled lychees in a plastic bag or container and store them in the refrigerator. This can keep them fresh for up to a week.​
• Freezing: Peel and de-seed the lychees, then freeze the pulp in airtight containers or freezer bags. This method allows storage for up to six months.

Ayurvedic View on Litchis

As per Ayurveda one should not combine milk with citrus or acidic food. Fruits rich in Vitamin C are citric and should not be combined with milk. Lychees are rich in Vit C & hence they should also not be mixed with milk for consumption. It is believed that milk takes longer to digest and stays in the stomach for a longer duration. When milk and citrus fruit are mixed together the milk coagulates which can lead to gas and heartburn.

How long do litchis last?

Lychee is a highly perishable fruit and lasts for only 2-3 days at room temperature. It should be eaten fresh from the trees as soon as they are plucked.

For longer shelf life, you can keep litchi refrigerated. Lychees fast lose moisture, so it is always recommended to keep them moist by spraying them with water regularly. This helps in maintaining their skin color.

Refreshing Lychee Beverages for Summer: Easy and Delicious Drink Recipes

Looking to beat the summer heat? These cooling lychee drinks for summer are perfect for staying hydrated and refreshed. Made with fresh lychees or lychee juice, these homemade lychee beverage recipes are easy to make and full of flavor. Whether you’re throwing a summer party or just need something cold after a long day, these are worth a try!

1. Lychee Lemonade Recipe

Ingredients:

• 1 cup fresh lychee pulp or canned lychee (de-seeded)
• Juice of 2 lemons
• 2 tablespoons sugar (adjust to taste)
• 2 cups chilled water or soda water
• Ice cubes
• Mint leaves (optional)

Method:

1. Blend the lychee pulp into a smooth puree.
2. In a pitcher, mix lemon juice, sugar, water/soda, and lychee puree.
3. Stir well and pour into glasses with ice.
4. Garnish with mint leaves and lemon slices.

Why it works: The floral sweetness of lychees balances the tartness of lemon perfectly for a refreshing summer cooler.

2. Lychee Mojito (Non-Alcoholic)

Ingredients:

• 6–8 fresh lychees (peeled and pitted)
• 6 mint leaves
• 1 teaspoon sugar or honey
• Juice of half a lime
• Club soda or sparkling water
• Crushed ice

Method:

1. Muddle lychees, mint leaves, sugar, and lime juice in a glass.
2. Fill the glass with crushed ice.
3. Top with soda and gently stir.
4. Garnish with lime wedges and mint.

Tip: Add a splash of white rum for a cocktail version!

3. Lychee and Strawberry Smoothie

Ingredients:

• 1 cup lychee pulp
• ½ cup fresh or frozen strawberries
• ½ cup chilled yogurt or coconut milk
• 1 teaspoon honey or maple syrup (optional)
• Ice cubes

Method:

1. Blend everything together until smooth.
2. Serve chilled in a tall glass.

Health boost: Packed with vitamin C and antioxidants—great for skin and immunity during summer.

4. Lychee Iced Green Tea

Ingredients:

• 2 green tea bags
• 1 cup boiling water
• ½ cup lychee juice or pulp
• Honey or stevia to taste
• Ice and mint for garnish

Method:

1. Steep tea bags in hot water for 5–7 minutes. Let it cool.
2. Mix in lychee juice and sweetener.
3. Serve over ice with mint.

Why it works: A cooling drink with a mild caffeine kick and a touch of natural sweetness.

5. Lychee Coconut Cooler

Ingredients:

• 1 cup coconut milk or tender coconut water
• ½ cup lychee pulp
• 1 tablespoon chia seeds (optional)
• Ice cubes

Method:

1. Blend lychee with coconut milk until smooth.
2. Add chia seeds (pre-soaked) for a healthy texture boost.
3. Serve chilled with crushed ice.

Pro tip: This tropical blend is both hydrating and nourishing – perfect for post-sun refreshment.

Lychee Desserts to Savor: Unique & Easy

Lychees aren’t just meant for juices and coolers – they shine in desserts too! Their juicy texture and floral sweetness make them an exotic ingredient in many summer sweets. If you’re wondering how to use lychees in desserts, here are some easy lychee dessert recipes you’ll absolutely love.

1. Chilled Lychee and Coconut Milk Pudding

Ingredients:

• 1 cup lychee pulp or chopped lychees
• 1 cup coconut milk
• 1 tbsp agar-agar powder or gelatin
• 2 tbsp sugar (optional)
• A few drops of vanilla essence

Method:

1. Heat coconut milk and sugar in a pan; add agar-agar and stir until dissolved.
2. Let it cool slightly, then mix in lychees and vanilla.
3. Pour into serving bowls and refrigerate until set.

Why it’s great: This creamy, no-bake dessert is dairy-free and perfect for vegans.

2. Lychee Cheesecake Jars (No-Bake)

Ingredients:

• Crushed digestive biscuits or graham crackers
• ½ cup cream cheese
• ¼ cup whipped cream
• 1 tbsp sugar
• ½ cup lychee pulp or chopped lychees

Method:

1. Layer crushed biscuits at the bottom of small jars.
2. Mix cream cheese, whipped cream, sugar, and lychees. Spoon this mixture over the biscuit base.
3. Chill for a few hours and serve with a fresh lychee on top.

Perfect for: Summer parties, brunch tables, or individual desserts.

3. Lychee Phirni (Indian Rice Pudding with a Twist)

Ingredients:

• ¼ cup basmati rice (soaked and ground)
• 2 cups milk
• ¼ cup sugar
• ½ cup lychee puree
• Cardamom powder
• Chopped pistachios and rose petals for garnish

Method:

1. Cook ground rice in milk until thick and creamy.
2. Add sugar and cook for another 5 minutes.
3. Once cooled, fold in lychee puree and chill.
4. Garnish and serve cold.

Traditional + Modern: A desi twist with a tropical punch!

4. Lychee Cupcakes with Rose Cream Frosting

Ingredients:

• 1 cup all-purpose flour
• ½ cup sugar
• ½ cup butter
• 2 eggs
• ½ cup lychee puree
• 1 tsp baking powder
• 1 tsp rose water

Frosting:

• Whipped cream + a few drops of rose essence + pink food color (optional)

Method:

1. Beat butter and sugar; add eggs one at a time.
2. Mix in lychee puree and rose water.
3. Fold in dry ingredients and bake at 180°C (350°F) for 20 mins.
4. Cool, frost, and decorate.

Why it works: These fruity floral cupcakes scream summer and pair beautifully with tea.

5. Lychee Ice Cream (No Churn)

Ingredients:

• 1 cup heavy cream
• ½ cup condensed milk
• ¾ cup lychee puree
• A few drops of vanilla essence

Method:

1. Whip the cream until soft peaks form.
2. Fold in condensed milk and lychee puree.
3. Freeze in an airtight container overnight.

Serving tip: Serve with chopped pistachios or over warm brownies for a luxe dessert.

Festive Recipes Featuring Litchis: Celebrate with a Tropical Twist

Lychees aren’t just for summer coolers – they’re a delightful and refreshing addition to your festive recipes too. Their sweet floral notes pair beautifully with both Indian and international desserts, making them perfect for adding a light and luxurious touch to celebrations.

Here are some easy festive recipes using lychees to brighten your table during Diwali, Eid, Christmas, Holi, or even summer weddings and anniversaries.

1. Lychee Rabdi (Lychee-Flavored Condensed Milk Pudding)

Why it works: Rich, creamy rabdi with a subtle tropical flavor is a sure-shot crowd-pleaser.

Ingredients:

• 1 litre full cream milk
• ½ cup chopped lychees or lychee pulp
• 4 tbsp sugar (adjust to taste)
• Cardamom powder
• A few strands of saffron
• Chopped nuts (pistachios/almonds)

Steps:

1. Boil and reduce milk on low flame till thick.
2. Add sugar, saffron, and cardamom powder.
3. Once cooled, fold in lychee pulp or finely chopped fresh lychees.
4. Chill and serve topped with nuts.

Serving idea: Serve in earthen pots for a traditional touch.

2. Mini Lychee Shrikhand Cups

Why it works: No-cook, fuss-free, and high on flavor—perfect for festive thalis and sweet boxes.

Ingredients:

• 1 cup hung curd (Greek yogurt)
• ¼ cup lychee pulp
• 2 tbsp powdered sugar
• Rose essence
• Crushed dried rose petals or pistachio for garnish

Method:

1. Blend hung curd, lychee pulp, sugar, and rose essence until creamy.
2. Pipe into small dessert cups and chill for 1-2 hours.
3. Garnish with rose petals or pistachios before serving.

3. Lychee Sandesh (Bengali Sweet with a Twist)

Why it works: Light, protein-rich, and an innovative spin on traditional Indian mithai.

Ingredients:

• 1 cup paneer (freshly made)
• ¼ cup lychee pulp
• 2 tbsp powdered sugar
• Cardamom powder

Steps:

1. Mash paneer until smooth.
2. Mix in sugar, lychee pulp, and cardamom powder.
3. Shape into small discs or mould shapes.
4. Garnish with edible silver or saffron strands.

Optional: Fill the center with a piece of fresh lychee for a surprise bite.

Amazing Facts

Lychee is known as the ‘queen of fruits’ as it is packed with nutrients.

In English, litchi stands for ‘gift for loyal life’ – with its ample health benefits, it is a very apt name.

The dark brown seed inside the whitish translucent flesh of litchi is actually harmful to the digestive system and should not be consumed.

गर्मियों में लीची खाने के फायदे | पोषण और स्वास्थ्य लाभ

लीची एक स्वादिष्ट और पौष्टिक फल है, जो विटामिन C, एंटीऑक्सीडेंट्स और फाइबर से भरपूर होता है। इसे मई से जून के बीच खाना सबसे अच्छा है। लीची इम्यूनिटी बढ़ाती है, त्वचा को स्वस्थ रखती है और वजन घटाने में मदद करती है। इसे ताजे रूप में खाएं या ड्रिंक्स, डेज़र्ट और समर कूलर्स में उपयोग करें। लीची को ताजगी बनाए रखने के लिए फ्रिज में रखें और पानी का हल्का छिड़काव करते रहें।

उन्हाळ्यात लीची खाण्याचे फायदे | पोषण तत्त्वे व आरोग्य लाभ

लीची हा उन्हाळ्यातील एक स्वादिष्ट व आरोग्यदायक फल आहे, जो व्हिटॅमिन C, अँटीऑक्सिडंट्स आणि फायबरने समृद्ध आहे. मे-जून महिन्यांमध्ये लीची खाणे योग्य असते. लीची रोगप्रतिकारक शक्ती वाढवते, त्वचेला चमकदार ठेवते आणि वजन कमी करण्यास मदत करते. ताजी लीची खाणे किंवा ड्रिंक्स, डेजर्ट्समध्ये वापरणे उत्तम. ती ताजी ठेवण्यासाठी फ्रिजमध्ये साठवून ठेवा आणि अधूनमधून पाण्याचा थोडा फवारा मारा.