Summer means the season of juicy litchis alongside mangoes, jackfruit and watermelons. Fragrant and sweet, litchi is a favourite of young and old alike. But however tasty, eating too many litchis can be harmful, which leaves many people asking how many are actually safe to eat in a day.

Litchi is not only tasty but also a source of several important nutrients, including vitamin C, potassium, copper, antioxidants, dietary fibre and natural sugars. Vitamin C helps boost immunity, while antioxidants protect the body from the effects of harmful free radicals.

According to nutritionists, 8 to 10 medium-sized litchis a day are generally considered safe for a healthy adult. This gives the body the nutrients it needs with little risk of taking in too much sugar. But the amount can vary somewhat with age, weight, physical condition and other eating habits.

• For children, 4 to 6 litchis a day are enough, and children in particular should not be given many litchis on an empty stomach.
• People with diabetes are better off not eating more than 3 to 5, following a doctor's or nutritionist's advice. Because litchis contain natural sugar, people with diabetes must control the amount.

Blood sugar swings: eating many litchis at once can raise blood sugar quickly, which is especially risky for people with diabetes.

Eating too many litchis can cause stomach problems in many people, such as bloating, indigestion, diarrhoea and abdominal discomfort.

There is also a risk of weight gain. Litchis are not very high in calories, but eating too many can leave excess sugar in the body, which over time may lead to weight gain.

Experts generally discourage eating large amounts of litchi on an empty stomach. In malnourished children especially, eating too many litchis on an empty stomach can pose a health risk. It is better to eat some other food before or after litchis, which helps keep blood sugar in balance.

Litchi is a tasty and nutritious seasonal fruit, but the idea that "more is better" does not apply here. For a healthy adult, 8 to 10 litchis a day and for children 4 to 6 are generally considered safe. Eaten in moderation, litchis can be enjoyed for both taste and nutrition while avoiding the possible health risks of eating too many.

Sources cited: MedlinePlus and Bangladesh National Nutrition Services.

Source: Jagonews24. First published in Bengali on The Agro News.