Longan (Thailand) 龙眼

Shelf Life: 5 Days

Longan (Dimocarpus longan) is a tropical fruit that is small, round, and similar to lychee. It has a translucent, juicy flesh and a sweet, slightly musky flavor. Longan is popular in Southeast Asian countries and is often consumed fresh, dried, or as part of desserts and drinks. Here's how you can eat longan and its health benefits:

How to Eat Longan:

1. Fresh:

   • Raw: Peel the outer skin with your fingers and pop out the fleshy fruit. Discard the large seed in the center. Eat the juicy flesh directly as a refreshing snack or dessert.
   • Fruit Salad: Add peeled and pitted longan to fruit salads along with other tropical fruits like pineapple, papaya, or mango.

2. In Desserts:

   • Asian Desserts: Use longan in Asian-style desserts such as longan agar jelly, sweet soups (tong sui), or as a topping for shaved ice (bingsoo).
   • Ice Cream or Sorbet: Longan pairs well with ice cream, yogurt, or sorbet. You can also blend it into smoothies for a tropical twist.

3. In Drinks:

   • Juice or Smoothie: Blend fresh longan with water or other fruits like lychee, pineapple, or coconut to create a refreshing tropical drink.
   • Cocktails: Add longan to cocktails or mocktails for a burst of natural sweetness.

4. With Sticky Rice:

   • Longan and Sticky Rice: Cooked sticky rice with coconut milk pairs well with longan, much like the classic Thai mango sticky rice dessert.

Benefits of Longan:

1. Rich in Vitamin C:

   • Longan is a good source of vitamin C, which is essential for boosting the immune system, improving skin health, and promoting the absorption of iron from plant-based foods.

2. Antioxidant Properties:

   • Longan contains antioxidants, such as polyphenols and flavonoids, which help protect the body from damage caused by free radicals and may reduce the risk of chronic diseases, including heart disease and cancer.

3. Supports Skin Health:

   • Vitamin C in longan is vital for collagen production, which helps maintain healthy skin, improve elasticity, and prevent signs of aging like wrinkles and fine lines.

4. Boosts Energy:

   • Longan is rich in natural sugars like glucose and sucrose, which provide a quick energy boost, making it a great snack for those needing an instant pick-me-up.

5. Improves Digestion:

   • Longan contains dietary fiber, which can help support digestive health by improving bowel movements and preventing constipation.

6. Supports Heart Health:

   • The antioxidants and fiber in longan contribute to heart health by helping regulate cholesterol levels and preventing the buildup of plaque in arteries.

7. Anti-Inflammatory and Calming Effects:

   • Longan has been traditionally used in Chinese medicine for its anti-inflammatory and calming effects. It is believed to help reduce anxiety, improve sleep, and nourish the blood.

8. Promotes Iron Absorption:

   • The vitamin C in longan enhances the absorption of iron, especially from plant-based sources, which is beneficial for individuals at risk of anemia or those who need to boost their iron intake.

How to Choose and Store Longan:

• Choosing: Select longans that are firm and have a smooth, brown skin. Avoid fruits with cracked or overly soft skins, as these may be overripe or spoiled.
• Storing: Fresh longan can be stored in the refrigerator for up to one week. Dried longan can be stored in a cool, dry place for a longer shelf life.

Whether eaten fresh or dried, longan is a delicious and nutritious fruit that offers several health benefits. It’s perfect for enjoying on its own or adding to a variety of sweet and savory dishes.