Kumquats: Nutrition Facts, Health Benefits, Side Effects

By homehealthup

October 6, 2024

Kumquats are a small citrus fruit known for their sweet peel and tart flesh. They are full of vitamins, fiber, and antioxidants, making them a healthy choice that adds great flavor to meals. This article will review kumquats' benefits, possible side effects, and easy tips for picking and preparing them. Whether you're just learning about kumquats or looking for new ways to use them, this guide will help you enjoy this unique fruit and add it to your diet in simple ways.

Kumquats

Kumquats are small citrus fruits with a sweet peel and tangy flesh that can be eaten whole.

What Are Kumquats?

You're missing out on an antioxidant powerhouse if you've skipped this diminutive citrus fruit while shopping at the grocery store. Kumquats, native to Southeast Asia and grow in the United States, come in two varieties—oval and round, with flavors ranging from sweet to tart.

Unlike other citrus fruits, kumquat peel is edible, so you can eat the whole fruit and enjoy the sweet-tart flavor between the skins (and discard the rind once finished). They're usually consumed raw as a snack or garnish, but they can also be candied or used in cooking and baking. For example, the small fruit can be added to cocktails or used as a substitute for lemon in salad dressings and marinades.

They're also popular for homemade drinks and desserts, like ice cream toppings, smoothies, and panna cotta. You can even find kumquat-infused simple syrups perfect for infusing drinks and baking.

Though a citrus fruit, kumquats have more in common with berries than other produce items. Like other berries, they contain antioxidants that help fight free radical damage and disease. In addition to being a good source of Vitamin C, they have a wealth of other nutrients, including calcium, potassium, and fiber. They're also low in calories and contain anti-inflammatory compounds and immune-boosting nutrients. The tiny berries can be used to treat sore throats and excess phlegm and help with coughs.

Nutrition Facts of Kumquats

A kumquat contains 13 Calories per serving. This makes it a low-calorie snack that can be eaten in between meals. It's also a source of protein and dietary fiber.

Nutrition facts of 100 grams (3.5 ounces) of Kumquat include:

  • Calories: 71
  • Fat: 0.9 g - 1% of the Daily Value (DV)
  • Sodium: 10 mg
  • Potassium: 186 mg - 5% of the DV
  • Carbohydrates: 16 g - 5% of the DV
  • Fiber: 7 g - 28% of the DV
  • Sugar: 9 g
  • Protein: 1.9 g - 3% of the DV
  • Vitamin C: 73% of the DV
  • Iron: 4% of the DV
  • Magnesium: 5% of the DV
  • Calcium: 6% of the DV

Vitamins and Minerals

Kumquats are rich in Vitamin C, calcium, potassium, dietary fiber, and other plant compounds with antioxidant, anti-inflammatory, anticancer, antimicrobial, and immunomodulatory properties. They are also good sources of flavonoids and phenolic acids. These nutrients are responsible for kumquats' anti-aging and longevity benefits and other health effects.

They help lower blood cholesterol, triglycerides, and insulin levels, thereby improving cardiovascular health and reducing the risk of obesity and type 2 diabetes. Moreover, consuming kumquats regularly can reduce the risk of heart failure and stroke. The vitamins and minerals in this fruit, especially Vitamin C, help improve bone health and prevent osteoporosis by drawing out excess acid from the bones and lowering the body's pH levels.

It is also a good source of immune-boosting Vitamin A and plant compounds that boost immunity and keep diseases at bay. This citrus fruit contains poncirin, an anti-amylase flavonoid that prevents the formation of free radicals and, thus, protects the cells from damage and reduces the risk of cancer.

Kumquats are a healthy snack because they are low in calories, have few carbohydrates, and contain dietary fiber that slows digestion and keeps you full for longer. This, in turn, reduces excessive munching and prevents weight gain. Moreover, they are also good for diabetics because they have natural sugars that help control blood glucose levels.

Health Benefits of Kumquats

Kumquats are full of dietary fiber that aids digestion by preventing constipation, bloating, and gas formation. They contain Vitamin C that promotes good gut health and strengthens the immune system. This nutrient also boosts collagen synthesis for strong, healthy skin. The potassium in kumquats helps lower high blood pressure and prevent cardiovascular disorders. Kumquats are low in glycemic index and do not cause sudden spikes in blood sugar levels after eating. They are beneficial for diabetics as they help maintain proper blood glucose levels.

The flavonoids and fiber in kumquats promote heart health by lowering cholesterol and triglyceride levels. They also improve cholesterol excretion in the feces, reducing cardiovascular disease risk. They are rich in vitamin A, which is necessary for eye health. According to research, the flavonoid Poncirin in kumquats is believed to have cancer-preventative properties.

The antioxidants in kumquats reduce the damage caused by free radicals to the cells and DNA, which can lead to various chronic diseases, including heart disease, stroke, and diabetes. Kumquats are an excellent source of Vitamin C, which bolsters the immune system and helps fight infections. Test-tube studies show that the plant compounds in kumquats help stimulate immune cells known as natural killer cells, which defend against infection and can destroy tumor cells. They are also rich in B-complex vitamins, including thiamin, niacin, pyridoxine, folates, and pantothenic acid.

Side Effects of Kumquats

Kumquats are tasty and healthy but may cause problems for some people. It's important to be aware of potential side effects, especially if you have certain sensitivities or health issues.

Allergic Reactions

Kumquats are part of the citrus family, which can cause allergies in some individuals. Symptoms like itching, swelling, or rashes might occur around the mouth or face. In more serious cases, people might have trouble breathing. If you are allergic to citrus fruits, it's best to avoid kumquats.

Stomach Issues

Kumquats are high in fiber, and eating too many can cause stomach problems. People not used to eating a lot of fiber may feel bloated or gassy or get diarrhea. Eating them in moderation can help prevent these issues.

Acid Reflux

Because kumquats are acidic, they can worsen some people's acid reflux or heartburn. Eating many of them might cause discomfort, such as a burning feeling in the chest. Those who deal with acid reflux should eat fewer kumquats.

Medicine Interactions

Like other citrus fruits, kumquats might interact with certain medications. For example, citrus can make it harder for the body to process drugs, like those used to lower cholesterol. If you take any medicines that might be affected, talk to your doctor before eating kumquats.

Kumquats are safe for most people when eaten in moderation. However, if you have allergies, digestive issues, or acid reflux, be careful with how much you eat. Always check with a doctor if you are concerned about adding kumquats to your diet.

Tips for Choosing Kumquats

When buying kumquats, picking the right ones is important to ensure you get the best taste and freshness. Whether you shop at a grocery store or a market, here are some simple tips to help you find the best kumquats.

Choose a Bright Orange Color

Look for kumquats that have a bright, deep orange color. The skin should be smooth and free of any marks or dark spots. Stay away from kumquats that are pale or have a greenish color, as these may not be ripe and could taste sour.

Check the Firmness

A good kumquat should feel firm when you give it a gentle squeeze. If it's too soft or squishy, it may be overripe and go bad quickly. It may not be fully ripe if it's too hard, making it less tasty.

Look at the Size and Shape

Kumquats are small, but they should be plump and round. Avoid shriveled kumquats that feel too light, as these could be dried out or old. Fresh kumquats should feel firm and juicy.

Smell for Freshness

A fresh kumquat should have a light, sweet citrus smell. If it has no smell or smells sour, it may not be fresh anymore. A pleasant citrus scent is a good sign that the fruit is ripe.

Choosing fresh kumquats is easy if you look for bright orange, firm, and with a nice smell. These simple tips will help you pick the best kumquats and enjoy their sweet and tangy flavor.

Tips for Preparing Kumquats

Kumquats are a small fruit that can be used in many different ways. Whether you add them to dishes or eat them fresh, preparing kumquats correctly will help you enjoy their unique taste. Here are some simple tips for getting the best out of kumquats.

Wash Well

Since you eat kumquats with the peel on, washing them properly before using them is important. Rinse the kumquats under cold running water and gently scrub them with your hands or a soft brush to remove dirt or chemicals.

Slice or Eat Whole

You can eat kumquats whole, but you can also slice them. Try cutting them into thin slices or quarters for salads, jams, or toppings. The seeds are small and edible, but you can remove them if you want, as they can add a slight bitterness.

Balance the Flavor

Kumquats are sweet on the outside and tart on the inside. To balance this, pair them with sweeter fruits like berries or mix them into savory dishes with meats or vegetables. This helps create a nice contrast in flavor.

Add to Different Dishes

Kumquats can be used in a variety of recipes. You can toss them in salads, bake them into desserts, or turn them into marmalade. They're also great in sauces, drinks, or pickled to add a tangy flavor to meals.

In summary, preparing kumquats is easy and can bring a lot of flavor to your dishes. You can enjoy kumquats in many ways by washing them well and deciding whether to slice or eat them whole. Their sweet peel and tart flesh make them a tasty addition to sweet and savory meals.

Tips on Including Kumquats in Meal

Kumquats are bright winter citrus that add flavor and color to cold-season meals, from salads to cocktails. They're similar in taste and appearance to oranges, but unlike the peel of most other citrus fruits, kumquats are eaten whole, with their sweet skin and juicy pulp providing a zesty jolt of sweetness and tartness. One tiny kumquat boasts 13 calories, 1 gram of fiber, and about 14 percent of your daily vitamin C needs.

Eat kumquats raw or use them in baked goods, salads, and desserts. You can also try them candied or pickled, a great way to preserve this short-season fruit for longer enjoyment.

To make your candied kumquats, wash and trim them. Then, using a bird's beak paring knife, cut them in quarters lengthwise and remove the seeds. Place the sliced kumquats in a large pot with enough water to cover and bring it to a boil, then simmer for about 10 minutes. Drain and allow to cool. Then, coat the kumquats in sugar and transfer them to a mason jar. Store in the refrigerator.

Incorporate kumquats into savory dishes, such as chicken, pork, or salmon, by tossing them with spinach and tomatoes and serving them over hearty quinoa. Or try them in a tarragon and kumquat vinaigrette, served over greens or as a dip for meat and vegetables. The sweet-tart juice from a fresh kumquat can also brighten up drinks, such as smoothies, or be mixed with vodka for a refreshing cocktail.

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About the author

Homehealthup is an avid researcher with a deep love of health. She specializes in writing research and reviews on new and essential topics in fitness and nutrition by thoroughly analyzing products based on user reviews, personal experiences, and feedback from forums.

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