Although it is only slightly larger than an olive, the kumquat manages to provide a powerful blow of nutrients. Coming from the same family of plants as orange, the benefits of kumquat is one of the best sources of vitamin C and fiber that you can get in your diet. It also has a unique flavor and can be enjoyed in different ways. Sweet on the outside but bitter in the middle, a few slices of this delicious fruit can give life to everything from main dishes to jams and much more. In addition, it is the only citrus fruit that does not require effort, just rinse and enjoy, it does not require peeling.
Do you need some more reasons to drink this delicious fruit the next time you’re in the grocery store? Read on for more information about the kumquat fruit.
Benefits of Kumquat:
1. Rich in Antioxidants:
Antioxidants are compounds that help neutralize harmful free radicals in the body, preventing oxidative damage of cells and decreasing the risk of chronic diseases. Antioxidants also play a central role in health, with some research showing that free radicals could be involved in the development of conditions such as rheumatoid arthritis, heart disease and autoimmune diseases. The benefits of kumquat are rich in antioxidants that fight disease and can help promote better health. In addition, kumquats are also the only citrus fruits that can be consumed with the peel, which contains an even more concentrated amount of antioxidants than the pulp. Consuming a portion or two per day can help prevent disease and improve overall health.
2. Boosts Immunity:
Like other citrus fruits, the benefits of kumquat are loaded with vitamin C, an important nutrient that brings great benefits when it comes to boosting immunity. In fact, a study conducted in Switzerland showed that getting enough vitamin C could help improve the results of diseases such as diarrhea, malaria and pneumonia. In addition, vitamin C was able to improve symptoms and shorten the duration of respiratory infections, such as cold, as well.
“Kumquats are also rich in antioxidants, which can prevent the accumulation of free radicals to reduce the risk of chronic diseases”.
According to one review, dietary antioxidants can also improve immune function and protect against infections caused by bacteria, viruses and parasites to help maximize your health.
3. Support Digestive Health:
One of the biggest benefits of kumquat is its impressive fiber content. Fiber helps add volume to stool to keep you regular and prevent problems such as constipation. Fiber can also benefit other aspects of digestive health, with some research showing that it could protect against inflammatory bowel disease and prevent intestinal ulcers. Not only that, but some studies have also found that a diet high in fiber is also associated with a lower risk of colorectal cancer. With 6.5 grams of fiber per serving, kumquats top the charts as one of the best foods with high fiber content available. Include a portion or two in your daily diet along with other fiber-rich foods to keep your digestive system running smoothly.
4. Help in Weight Loss:
Kumquats are low in calories but high in fiber, so they are an excellent addition to a weight loss diet. In fact, a single serving of kumquats can meet up to 26 percent of your daily fiber needs and provides only 71 calories. The fiber moves slowly through the body without being digested, which helps decrease stomach emptying and makes you feel fuller for longer to reduce food intake and help you lose weight quickly. Adding kumquat to your diet is an easy way to control cravings and increase weight loss. Try exchanging high-calorie snacks for a serving of kumquats or sprinkling slices of slices over your salads to increase fiber content and help the pounds go off.
5. Associated with a Lower Risk of Cancer:
Thanks to its incredible antioxidant content, it is not surprising that eating citrus fruits such as kumquat has been associated with a lower risk of cancer. In fact, citrus fruits such as kumquats, oranges, lemons and limes are often considered some of the main anti-cancer foods that you can add to your diet. According to a study in Korea, frequent consumption of citrus fruits was related to a 10 percent lower risk of breast cancer. Other studies have had similar findings, which show that eating citrus has been associated with a lower risk of cancer of the pancreas, esophagus and stomach as well.
Kumquat is a very nutrient-rich food, which means that it contains many vitamins and minerals for a low amount of calories. In particular, kumquats are very high in fiber and vitamin C, but also contain a lot of manganese, calcium and vitamin. 100 grams of kumquat (or approximately five small fruits) contain approximately:
- 71 calories
- 15.9 grams of carbohydrates
- 1.9 grams of protein
- 0.9 grams of fat
- 6.5 grams of dietary fiber
- 43.9 milligrams of vitamin C (73 percent DV)
- 0.1milligrams of manganese (7 percent DV)
- 62 milligrams of calcium (6 percent DV)
- 290 international units of vitamin A (6 percent DV)
- 186 milligrams of potassium (5 percent DV)
- 0.1milligrams of copper (5 percent DV)
- 0.1milligram riboflavin (5 percent DV)
- 0.9 milligrams of iron (5 percent DV)
- 20 milligrams of magnesium (5 percent DV)
- 17 micrograms folic acid (4 percent DV)
In addition to the nutrients mentioned above, kumquats also contain a small amount of pantothenic acid, phosphorus, vitamin B6 and niacin.
Where to Find and How to Use the Benefits of Kumquat?
¿ wondering where to buy kumquats? The kumquat season runs from November to March, and depending on where you live, you may be able to find this fruit in the agricultural products section of your local supermarket during these months. Kumquats can also be found often in farmers markets and online retailers as well. Unlike other citrus fruits, kumquats can be consumed as is, skin and everything. Many people really recommend cutting the kumquat first and then squeezing some of the juice before eating it to reduce acidity. Kumquats can also be added to your favorite recipes, from main dishes to desserts and more. In fact, kumquats can bring a burst of nutrients to salads and can perfectly complement the tasty meat dishes. Many people also sprinkle it with a little sugar or use it to make kumquat jam to get an acid dressing for sweet dishes.
Although it is safe for most people, allergic reactions to citrus have been reported. If you experience any symptoms of food allergy, such as hives, redness, itching or swelling, discontinue use immediately and consult your doctor. In addition, kumquats are very rich in fiber. While this is definitely beneficial in terms of health, increasing fiber consumption too quickly can cause unwanted side effects, such as bloating, cramping and diarrhea. Be sure to gradually increase your intake and drink plenty of water to assess your tolerance and reduce the risk of side effects. If adverse symptoms occur, you may want to consider decreasing your intake.
What is a Kumquat?
Kumquat, also sometimes called cumquat, is a type of tree that belongs to the citrus family and is native to South Asia. The kumquat tree produces a small fruit that resembles a small orange. The fruit is oval in shape with the same vibrant color as an orange, and the size of the kumquat is typically just over an inch long. Many describe the kumquat flavor as very sour and slightly sweet. This is because, unlike other citrus fruits, kumquats can be consumed with the skin. Although the pulp has a clearly bitter taste, the skin really provides an extra dose of sweetness. In addition to consuming this tasty fruit as it is, it is also a great addition to jams, salads and baked goods. In addition, kumquat not only tastes delicious, it has also been associated with a wide range of health benefits. Rich in fiber, antioxidants, vitamins and minerals, kumquat can help increase weight loss, improve immunity and promote digestive health, giving you one more reason to try this tasty citrus.
Final Thoughts About the Benefits of Kumquat:
- The kumquat plant is a type of tree that belongs to the family of citrus plants. It produces an oval-shaped orange fruit that looks like a small orange.
- Unlike other citrus fruits, kumquat can be consumed with the skin, giving it a very distinctive sour but sweet taste.
- Kumquats are low in calories but high in fiber, vitamin C and antioxidants.
- Including this fruit in your diet can help you lose weight, improve digestive health and increase immune function. Regular consumption of citrus fruits such as kumquat has also been associated with a reduced risk of several types of cancer.
- Kumquats can easily be incorporated into a health promoting diet. Eat them as is for a healthy snack, or add them to salads, savory dishes and desserts to get a greater amount of flavor and nutrients.