The longan, whose name means “dragon eye” in Chinese, is a close cousin of the lychee with a similar sweet, floral taste. A 100 gram serve of fresh longans provides most of an adult’s daily vitamin C, along with potassium, small amounts of iron, magnesium and phosphorus, and natural fruit sugars for quick energy.
Wellness
Longans have become increasingly popular in the West for their crisp sweetness and their long history in traditional Asian medicine. Here’s what they offer:
Iron absorption. Vitamin C helps the body absorb iron from plant foods, which helps prevent iron-deficiency anaemia. Eat longans alongside leafy greens, legumes or grains to get the most from them.
Calm and sleep. In traditional Chinese medicine, dried longan is used to calm the mind and support sleep. Animal studies are promising, but there’s no good evidence yet in people, and it’s not a treatment for anxiety or depression.
Cell protection. Vitamin C is a powerful antioxidant that helps protect cells from free-radical damage and supports tissue repair. Diets rich in fruit and vegetables are linked with a lower risk of several cancers.
Joints, bones and teeth. Vitamin C is needed to make collagen for cartilage and healthy gums, and potassium-rich diets are linked with better bone density.
Heart health. Longans are very low in sodium and provide potassium, which helps regulate the heartbeat and supports healthy blood pressure.
Immunity. Vitamin C supports normal immune function and may slightly shorten the length of colds.
Qi tonic. In Chinese culture and medicine, Qi is the body’s life force, and longan tonics are traditionally taken when that energy feels low or depleted.
Beauty
Radiant skin. Vitamin C is a powerful antioxidant that helps protect skin and supports the collagen that keeps it firm and glowing.
Weight management
Light and sweet. Longans are fat-free and low in kilojoules, at only about 10 kilojoules (2 Calories) per fruit, making them a satisfying swap for lollies. Dried longans are much more concentrated in sugar and kilojoules, so enjoy those in small handfuls.
Quick energy. Their natural sugars make a handful of fresh longans a handy snack before a morning workout.
Cooking with longans
Longans can be eaten raw, cooked, dried or pickled, and are at their peak in summer.
- Make a simple longan tonic at home by simmering longan flesh with water and honey until it becomes a thick, concentrated syrup.
- Fresh longans are sweet additions to fruit salads, and dried longans add tangy, chewy bites to a gourmet savoury salad.
- Longans stand up well to stir-fries. Toss them into a hot wok with marinated chicken pieces, tamari, honey, coconut water and a little cornflour, plus your favourite vegetables such as capsicum, sprouts, bamboo shoots, macadamias and crisp slivers of daikon.
- For longan and pulled pork radicchio wraps, add slow-cooked, seasoned pulled pork to a sauté pan with chopped garlic, longans, a cup of longan syrup or juice and a tablespoon of cornflour. Simmer for a few minutes until thickened and serve in crisp, cold radicchio leaves.
- Like lychees, longans are delightful in tarts and pies, and make tantalising sorbets, ice creams and gelatos.
- For an after-dinner cocktail, make a tropical longan cosmopolitan with a nip of premium vodka, a splash of grapefruit juice, a dash of longan syrup and a few whole longans on toothpicks to garnish.
Interesting fact: longan seeds have been used in folk medicine for many things, including snakebite. They do not work. For any snakebite, apply a pressure immobilisation bandage, keep the person still and call 000 immediately.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
