Can Pregnant Women Eat Longan? Is It Good for Maternal Health?

During pregnancy, choosing safe foods to ensure the health of both the mother and the baby is extremely important. Therefore, the question ‘can pregnant women eat longan?’ is always a concern that makes many expectant mothers worry whenever they want to enjoy the delicious taste of this fruit. To address this concern, the following article will focus on analyzing the effects of longan on maternal health, as well as providing recommendations for consuming longan during pregnancy in a scientific manner. Through this article, mothers will understand whether they can eat longan during pregnancy and also understand the appropriate frequency of consuming longan to avoid nutritional imbalance.

Longan, also known as dragon eye fruit, is a tropical fruit originating from China, now commonly grown in Southeast Asian countries, Australia, and America. Longan fruit is round in shape, small in size, with a light yellow or brownish-yellow outer skin, and a white translucent flesh surrounding the sweet, juicy, and aromatic black seed. The sweet, crisp, and aromatic taste is the characteristic of longan fruit.

In cuisine, longan fruit is commonly used in desserts, sweet soups, or consumed directly as a fresh fruit. Longan fruit can also be dried, processed into juice, preserves, smoothies, or used as a supplementary spice in refreshing beverages for young people. So, can pregnant women eat longan, and is it good for them?

Can Pregnant Women Eat Longan? Is It Good for Maternal Health?
Can Pregnant Women Eat Longan? Is It Good for Maternal Health?

Nutritional components of longan fruit

To determine whether pregnant women can eat longan, it is important to understand the nutritional components of longan. Generally, longan is a fruit with high nutritional value. On average, 100g of longan can provide the body with 60 calories, including 15g of carbohydrates, 1.3g of protein, 1.1g of fiber, along with 4 types of vitamins and 8 essential minerals that are crucial for the body during pregnancy.

In particular, longan contains a high amount of vitamin C, which is 1.6 times more than that of an orange. Specifically, every 100g of longan can provide the body with 84mg of vitamin C, which is equivalent to 93% of the recommended daily intake of vitamin C for adults. This means that pregnant women only need to consume 100g of longan to meet the body’s daily requirement of vitamin C. Specifically:

Therefore, not only does longan have a high content of vitamin C, but it also contains a high level of vitamin B2, which is 6 times more than that of watermelon (11% DV compared to 2% DV), along with abundant copper content (0.17mg), not inferior to the copper content in mineral-rich foods such as turkey or spinach. With the nutrient composition rich in vitamins and minerals as mentioned above, can pregnant women consume longan?

Can Pregnant Women Eat Longan?

Pregnant women can safely consume longan during pregnancy just like any other fruits. Although according to Traditional Chinese Medicine, eating longan may cause the body to become ‘heaty,’ leading to the occurrence of acne and mouth ulcers. However, these perspectives have not been scientifically validated and are not endorsed by nutrition experts.

On the other hand, according to modern medicine, numerous studies have shown that longan has calming effects, reduces stress, enhances overall health, prevents anemia, and helps improve memory, boost immunity, improve sleep quality, and soothe dry coughs caused by morning sickness. Therefore, if you are still uncertain about whether pregnant women can eat longan, the answer is YES.

Is It Beneficial for Pregnant Women to Eat Longan?

It is HIGHLY BENEFICIAL for pregnant women to eat longan, as long as it is consumed in the right amount and frequency. Longan is a fruit with many advantages suitable for expectant mothers. Doctors state that pregnant women can eat longan not only because of its high-quality nutritional content and delicious taste but also because of these 10 practical health benefits:

Longan helps prevent anemia.

By consuming 100g of longan, pregnant women can fulfill their daily vitamin C requirement. Research shows that the vitamin C in longan can help improve iron absorption and prevent early anemia caused by iron deficiency—a condition that often leads to fatigue, dizziness, headaches, shortness of breath, and irregular heartbeats during pregnancy.

Longan improves the condition of stretch marks during pregnancy.

Research indicates that the high vitamin C content in longan can help pregnant women improve skin health, effectively reduce stretch marks on the belly caused by the rapid development of the fetus during the second trimester, and prevent early signs of dry and flaky skin and overall body aging due to hormonal changes during pregnancy.

Longan boosts the immune system.

With its high vitamin C content, various studies support the idea that consuming longan can help enhance the immune system by stimulating the body to resist inflammatory responses when it is invaded by bacteria. Therefore, eating longan during pregnancy can help prevent common infections such as sore throat, colds, sinusitis, and fever.

Longan supports comprehensive fetal development

Studies have shown that the brain, heart, blood vessels, lungs, skin, hair, skeletal system, immune system, and hematopoietic system of the fetus are all negatively affected when the mother’s body is deficient in copper during pregnancy. Therefore, copper deficiency can lead to fetal malnutrition, low birth weight, early fetal death, and can cause structural abnormalities in the overall development of the fetus.

Longan enhances the metabolic processes of both mother and baby

Longan contains a significant amount of vitamin B2, also known as Riboflavin. The body uses a large amount of vitamin B2 to convert fats, proteins, and carbohydrates into energy. This means that if a mother is deficient in vitamin B2, the nutrients she consumes would become almost ‘useless,’ leading to weakness and restricting the fetal development.

Moreover, vitamin B2 also supports the development of vision, skin, joints, muscles, and the nervous system of the baby. Therefore, consuming longan during pregnancy helps mothers prevent early vitamin B2 deficiency, creating the best conditions for the healthy development of the baby.

Longan helps to combat inflammation and prevent pregnancy complications

Research has shown that all parts of the longan fruit have anti-inflammatory properties due to the abundance of ellagic acid and gallic acid. As a result, consuming longan supports mothers in preventing inflammatory reactions when the body is exposed to smoke, environmental pollution, or psychological stress during pregnancy.

Furthermore, according to research, longan contains numerous Polyphenols, notably Epicatechin, which help expectant mothers prevent dangerous pregnancy complications caused by the attack of free radicals, including the risk of miscarriage, pre-eclampsia, fetal growth restriction, and premature birth.

Longan is low in calories, supporting weight control during pregnancy

With its low calorie content (60 calories / 100g), mothers can confidently consume longan without worrying about uncontrolled weight gain during pregnancy. Additionally, longan is almost fat and cholesterol-free, allowing expectant mothers to enjoy their sweet taste without concerns about accumulating belly fat or increasing the risk of heart disease.

Longan helps mothers improve memory and fetal nervous system development

According to research, consuming longan has the potential to bring many health benefits to the brain of both the mother and the fetus. Specifically:

For expectant mothers: Eating longan can affect the structure of the brain, helping to process memories, thus reducing the risk of developing Alzheimer’s disease (a condition of memory decline due to aging) during and after pregnancy.

For the fetus: Eating longan significantly increases the survival rate of immature nerve cells, supporting the complete development of the fetal brain.

Longan helps mothers improve sleep quality

Insomnia is a common circadian rhythm disorder in women, especially in pregnant women. Research shows that consuming longan can affect γ-aminobutyric acid (GABA) receptors, helping expectant mothers reduce the concentration of the stress hormone (Cortisol) in the body, thereby supporting mood regulation, improving feelings of restlessness, unwarranted anxiety, and helping mothers fall asleep faster.

Longan fruit stimulates a pleasant appetite for pregnant women

The main sugars found in longan fruit are fructose and glucose. These are the two types of sugars that give longan its sweet and naturally appealing taste. Therefore, consuming longan helps satisfy sweet cravings, supports alleviating the ‘bland’ feeling in the mouth due to hormonal changes during pregnancy, stimulates the taste buds, and makes eating more enjoyable.”

How should pregnant women consume lychee properly?

Lychee is rich in essential nutrients for health, but that doesn’t mean that mothers can consume lychee excessively or continuously for an extended period. To consume lychee properly, pregnant women need to pay attention to the following:

– Moderate consumption: On average, 100g of lychee contains 15g of sugar, primarily consisting of glucose and fructose. However, according to recommendations from the National Nutrition Institute, expectant mothers should not consume more than 50g of simple sugars per day. Ideally, mothers should consume only 25g of simple sugars per day. Therefore, this advice equates to a recommendation that pregnant women should not consume more than 333g of lychee per day and ideally limit intake to 167g of lychee per day.

– Appropriate frequency: Pregnant women should consume lychee only 1-2 times per week, and it is not necessary to eat lychee every week. Ideally, mothers should alternate lychee consumption with other fruits to diversify their diet and provide comprehensive nutrition to the body.

– Eating with caution: Lychee seeds can vary in size, which can pose a choking hazard if not eaten carefully and attentively. Choking on lychee seeds can increase the risk of respiratory distress and pose a threat to life. Therefore, when eating lychee, mothers should avoid being casual and eating while laughing or talking to prevent rare accidents.

– Hygienic consumption: Lychee peel may contain pesticide residue or dangerous parasites. Therefore, it is essential to wash lychee thoroughly with water to remove any harmful chemicals. Additionally, when consuming lychee, mothers should actively peel the fruit by hand (rather than biting into it) to minimize the contact between the peel and the oral cavity.


For pregnant women with diabetes, excess weight, or obesity, it is crucial to consult a doctor or nutritionist before consuming lychee, as they contain a certain level of fructose and glucose, which can raise blood sugar levels and complicate the treatment process.

The consequences of improper consumption of lychee during pregnancy

Improper consumption of lychee, especially excessive intake, can lead to various adverse effects on the mother’s prenatal health. Specifically, improper lychee consumption can:

– Cause weight gain: Lychee contains fructose and glucose, which can significantly raise the mother’s blood sugar levels if consumed excessively, thereby increasing the risk of obesity and gestational diabetes.

– Digestive disorders: Lychee contains fiber, and excessive consumption can lead to stomach pain, indigestion, or diarrhea.

– Trigger multiple illnesses: Studies have shown that consuming excessive lychee (more than 8g of lychee per kilogram of body weight per day) and continuous consumption for an extended period (4 weeks) may potentially contribute to the development of fatty liver disease and gastrointestinal bacterial disorders. Therefore, it is advised to avoid excessive lychee consumption to maintain a balanced nutritional intake and prevent various serious illnesses in the future.

Tips for selecting delicious and safe lychee for pregnant women

To choose good-quality lychee, it is best to select ripe fruits with smooth and naturally yellowish-brown skin. Conversely, pregnant women should avoid consuming off-season lychee with dark brown, cracked, or leaking skin. Additionally, it is advisable to refrain from consuming canned or frozen lychee, as they may contain various preservatives or added chemical sugars that can contribute to weight gain or digestive disorders.

In conclusion, pregnant women can consume lychee during their pregnancy. According to nutrition experts, consuming lychee not only helps improve current health conditions but also enables mothers to fully enjoy the experience of pregnancy while providing an optimal developmental environment for the fetus, helping to prevent various potential illnesses in the future.

However, when consuming lychee, it is essential for expectant mothers to maintain a balanced diet and avoid excessive consumption to ensure overall health. Additionally, mothers should not rely on any unfounded stereotypes about lychee and always consult a doctor to make the most appropriate decisions. Hopefully, this article has provided useful knowledge about consuming lychee during pregnancy, enabling mothers to understand whether pregnant women can consume lychee and how to select fragrant and healthy lychee for both maternal and fetal health.


Can pregnant women have longan fruit?

Pregnant women can consume longan fruit in moderation as part of a balanced diet. Longan fruit is generally safe for consumption during pregnancy. However, it is advisable to consult with a healthcare provider to ensure it is suitable for your specific health condition.

Who should not eat longan fruit?

Individuals with known allergies to longan fruit or related fruits, or those with a history of allergic reactions, should avoid consuming longan fruit to prevent any adverse reactions.

Is longan fruit good for babies?

Longan fruit can be introduced to babies once they start consuming solid foods. It is important to ensure that the longan fruit is ripe, properly washed, and prepared to avoid any choking hazards. As with any new food, it is recommended to introduce longan fruit gradually and observe the baby for any potential allergic reactions.

What fruit is restricted during pregnancy?

While many fruits are generally safe for pregnant women, certain fruits should be consumed in moderation or avoided altogether during pregnancy. Examples include unpasteurized juices, under-ripe papayas, and unwashed fruits that may contain harmful bacteria or pesticides. It is always best to consult with a healthcare provider or a registered dietitian to determine the most suitable and safe fruit options during pregnancy

Are there any risks or precautions for pregnant women consuming longan?

While longan is generally considered safe, it’s crucial for pregnant women to consume it in moderation. If there are any concerns or allergies related to the consumption of longan, it’s best to consult with a healthcare provider for personalized advice and recommendations.

Can longan consumption benefit pregnant women?

Longan fruit is a source of essential nutrients such as vitamins and minerals, which can contribute to a healthy diet during pregnancy. However, it’s important to maintain a balanced and varied diet, including a range of fruits and vegetables, to ensure adequate nutrition for both the mother and the developing fetus.

What is the recommended portion size of longan for pregnant women?

Pregnant women should consume longan in moderation, and portion sizes should be determined based on individual dietary requirements and preferences. It is advisable to consult with a healthcare provider or a registered dietitian to determine the appropriate portion sizes and ensure a balanced diet during pregnancy.


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