Longan is currently in season, and dried longan is considered a precious gift for health with various uses and preparation methods such as soaking in alcohol, making sweet soups, and herbal decoctions.
Dried longan, also known as long nhục or nhãn nhục, has a translucent amber color (light yellow or dark brown) and a sweet, fragrant taste with a slightly chewy texture due to being dehydrated after removing the skin and seeds. The drying temperature and thickness of the dried longan can vary.
1. Health Benefits of Dried Longan
Dried longan is rich in essential nutrients such as vitamins (vitamin A, vitamin C, vitamin B2), minerals (potassium, copper), 0.85% water, 19.39% insoluble substances, and 79.77% soluble substances, which include 29.91% glucose, 0.22% sucrose, and 1.26% tartaric acid. Additionally, it contains saponins, fats, tannins, and other compounds.
The health benefits of dried longan include:
- Rich in antioxidants, protecting the body against harmful free radicals that increase the risk of chronic diseases such as cardiovascular diseases and diabetes. The vitamin A and C content in dried longan also helps boost collagen production, promoting skin health and combating aging caused by oxidative stress.
- Enhancing the immune system due to its abundant vitamin C content.
- Improving digestive health due to its high fiber content, promoting a healthy gut.
- Improving sleep quality.
- Supporting cardiovascular health, including reducing the risk of hypertension, as the vitamin C and potassium in dried longan help relax blood vessels and act as a powerful antioxidant to improve health conditions.
- Reducing the risk of cataracts due to aging, thanks to its high vitamin B2 (riboflavin) content.
Dried longan has many health benefits. (Photo: Internet).
2. What to Consider When Eating Dried Longan?
Although dried longan has many health benefits, there are some considerations to keep in mind when consuming it:
How Much Dried Longan is Enough?
Due to its sweetness, many people concerned about weight loss often wonder how many calories are in dried longan or if it can cause weight gain. According to the National Institute of Nutrition, 100g of dried longan contains about 80 calories; a cup of longan sweet soup contains 256 calories… depending on the dish you add longan to, the calorie content will vary.
Even though dried longan is good for health, excessive consumption can lead to internal heat and skin eruptions, especially in the summer. Therefore, it is recommended to consume it 1 to 2 times a week.
Eating too much dried longan can cause skin eruptions, internal heat, especially in summer. (Photo: Internet).
Who Should Avoid Dried Longan?
Due to its high sugar content, dried longan is not suitable for individuals with diabetes, overweight, or obesity. It should not be consumed by those experiencing bloating, vomiting, hiccups, cough, fever, or excessive mucus production.
Particularly, for pregnant women in the first seven months who exhibit symptoms of internal heat or deficient Yang, it is advisable to avoid excessive consumption of dried longan to prevent potential bleeding, abdominal pain, or miscarriage.
How Long Can Dried Longan Be Stored?
When stored in a sealed container in a dry, cool place, dried longan can last up to one year. It is advisable to keep it in tightly sealed glass jars, possibly divided into smaller portions for gradual use, to prevent exposure to air which can lead to moisture and spoilage.
Can Diabetics Eat Dried Longan?
Dried longan contains various types of sugars in high amounts; thus, individuals with diabetes should be cautious when consuming it. Depending on the type of diabetes, the amount of dried longan that can be consumed may vary, but it is best to consult with a healthcare provider for appropriate portion guidance.
Does Dried Longan Have Any Side Effects?
Generally, eating dried longan is safe, but it can sometimes cause allergic reactions in sensitive individuals. If you are trying it for the first time, start with a small amount to monitor your body’s reaction. If an allergic reaction occurs, discontinue use and seek medical advice.
Overall, dried longan is quite safe to eat. (Photo: Internet).
Can Dried Longan Be Soaked in Alcohol?
In addition to using dried longan as an ingredient in sweet soups, sticky rice, or traditional medicine, it can also be soaked in alcohol when combined with other herbs such as goji berries, angelica, white atractylodes, and black beans; or with cinnamon flowers and white sugar. Soaked dried longan also has certain health benefits, but it should not be overused; it is recommended to consume it 1 to 2 times daily, with each serving being 15 to 20ml.
In general, dried longan offers many health benefits when consumed in the right portions and manner. If you have concerns about consuming dried longan while dealing with health issues such as chronic illnesses (diabetes, hypertension), it is advisable to consult a doctor for personalized advice.
