Kumquat looks like an orange but isn’t bigger than a grape.
A fruit loaded with a sweet-tart flavor and health-boosting nutrients.
Kumquats are edible, sweet and citrus fruit that can be eaten whole including its skin. They are available in winter and summer.
First, it was grown in China but today it is widely grown worldwide. Four types of Kumquat are available such as Nagami kumquat, Marumi kumquat, Meiwa kumquat, and Hong Kong wild.
Kumquat is among food that you shouldn’t miss due to its nutrient richness and benefits.
A 100-gram serving (about 5 whole kumquats) contains: (1)
Carbs: 16 grams
Protein: 2 grams
Fat: 1 gram
Fiber: 6.5 grams
Vitamin A: 6% of the RDI
Vitamin C: 73% of the RDI
It also contains other nutrients like calcium, manganese, magnesium, iron, vitamin B, vitamin E, potassium, copper, and zinc.
The edible part of peel contains a small amount of omega-3 fat. (2)
1. It Is High In Antioxidant Compounds
Antioxidants are compounds found in food – those defend cells from damage caused to due to harmful molecules, known as free radicals. These antioxidants neutralize free radicals before they cause any damage to healthy cells. (3)
Accumulation of these free radicals can cause a state known as oxidative stress. Oxidative stress can damage DNA and important structure of cells. It can increase the risk of Chronic diseases like heart disease, cancer, type 2 diabetes, Alzheimer’s disease, etc. (4)
The single and best solution to stay protected from the risk of chronic disease – increase the intake of antioxidants and other compounds those possess antioxidant and anti-inflammatory property.
If you are looking for such food, you can have a glance over the Kumquat nutrition profile. Kumquat is a rich source of health-boosting nutrients. It is among a fruit that can be eaten whole with the peel. Peel are sweet, edible, and contains more nutrition than juicy flesh.
Kumquat is a good source of flavonoids and a higher amount of flavonoids is concentrated in the peel compared to the pulp. (5)
Flavonoids are reported to delay and protect from many chronic and degenerative diseases.
It contains a combination of flavonoids, phytosterols, and essential oil that are shown to have an antioxidant property, thus they cut the risk of chronic disease. (6)
Wrap up: Kumquat contains a high amount of antioxidants and other plant compounds that protect from chronic diseases. As major of nutrients are trapped in the edible peel, eat the whole to get more nutrients from each serving.
2. It Boosts Immunity
A 100g of serving or about 5 whole kumquats provide 73% of the Required Daily Intake (RDI) of Vitamin C.
Kumquat is a good source of immune-boosting Vitamin C. It also contains other plant compounds that improve immune health. (7)
Intake of Vitamin C is responsible for the boost in immune function as it can activate immune cells called natural killer cells. Along with Vitamin C, a compound carotenoid called beta-cryptoxanthin also helps to stimulate natural killer cells. Natural killer cells can guard against infections and tumors. (8, 9)
According to studies published, intake of antioxidants from food can protect from infections caused due to bacteria, parasites, and viruses. (10)
Intake of Vitamin C can shorten the duration of recovery from respiratory diseases like a cough and cold. (11)
Kumquats are used to treat cold and cough in Asian countries.
One of reason to eat kumquat or any fruit is it can be eaten raw. Vitamin C is heat sensitive so cooking can cut the antioxidant level of food. By eating fresh fruit you get a higher dose of Vitamin C and other immune-boosting compounds. (12, 13)
Wrap Up: With a good amount of Vitamin C, kumquat is reasonable to boost immune health by activating natural killer cells. Consumption of fresh fruit will shorten the duration of a common cold and other respiratory infections.
3. They Improve Heart Health
Flavonoids in some plants have an antioxidant and anti-inflammatory property which may help protect from heart diseases.
Flavonoids have an antioxidant property which can help to reduce free-radical activity. Free-radical in the bloodstream in higher quality can increase the damage of LDL cholesterol. Higher free-radicals also provide easy entry of LDL cholesterol in the bloodstream.
With high LDL cholesterol and oxidation, the level of plague starts to build up. As the plague build-up continues in the arteries, risk of a heart attack, stroke and cardiovascular diseases increases. (14, 15)
Consumption of antioxidants and anti-inflammatory nutrients can lower the oxidation of LDL cholesterol and protect from heart disease. (16)
The phytosterols in kumquat are structurally similar to cholesterol. It reduces the cholesterol absorption in the small intestine by entering in micelles. They make cholesterol insoluble thus they are excreted in the stool. With a low amount of cholesterol absorption, there will there be a less amount of cholesterol to be absorbed into the bloodstream. (17)
The benefit of eating kumquat is its dietary fiber and omega-3 fatty acids.
Omega 3 has anti-inflammatory property thus lowering damage of arteries. It also lowers the LDL cholesterol thus reduce plaque development in arteries. (20)
Wrap Up: It is surely a great food loaded with heart health-boosting nutrients. They lower LDL “Bad” cholesterol and prevent oxidation of LDL cholesterol thus protecting from heart diseases.
4. It is Good for Digestive Health
5 whole kumquats can provide you with 6.5g of fiber. According to daily dietary recommendations, your diet should contain 25-30g fiber. Adding one or two serving can provide you with a lot of fiber to get digestive benefits.
Fiber is responsible to add bulk in the stool to promote healthy detoxification. Lack of fiber in the diet can be a reason for felling constipated. Fiber promotes healthy bowl moment by adding bulk to the stool and easy moment. (21)
Dietary fiber does not only improve digestion, but it also provides overall benefits to the digestive system.
A healthy bowel movement cuts the risk of inflammatory bowel disease and intestinal ulcer. Studies also found that consumption of fiber can improve health condition in IDB patients. It also boosts the recovery and regeneration processes of the intestinal epithelium and thus supports the growth of healthy microbiome and inhibits the growth of pathogens. (22, 23)
A study found dietary fiber from fruits can reduce the risk of colorectal adenoma and distal colon cancer. (24)
Dietary fiber intake balances intestinal pH and stimulates intestinal fermentation to produce short chain-fatty acid. These both factors provide protection from colorectal cancer.
Wrap up: Fiber is the best nutrient for the overall digestive system. It improves digestion and digestive tract health cutting the risk of many health problems which survive when there is a disturbance in digestion and detoxification.
5. It Can Combat Obesity
If you looking for healthy fruit that can help you in weight loss then you should give a try to kumquat fruit.
There are many reason kumquat can be the best weight loss partner.
First – Control Fat Cell Growth
Studies showed that extract from kumquat can minimize the growth of the fat cell in which flavonoid poncirin may play a role in regulating fat cells. (25)
Second – Fell Full For Long
Being loaded with fiber, it proves to be the best food for weight loss or weight management. High in fiber and low in sugar, it supports slow digestion. As the food digest slowly it can keep you full for longer. With slow digestion, there is a slow release of energy you won’t feel the need to eat.
One of the reasons for weight gain is quick digestion and release of energy – leading to storage of excess sugar (not required for that moment) as fat. With slow digestion and continuous supply of energy, you won’t feel the need to eat frequently.
Third – Craving and A Better Snacking Option
Are you feeling the need to eat or it may be your snaking time?
The food choice you make while snacking can have an impact on your weight loss.
If you choose high fiber and low-calorie snacks, you will feel full for longer and you won’t exceed your calorie intake. For that reason, kumquats can be your best snacking partner – loaded with satiety boosting fiber and low sugar.
Even though some claims to avoid fruit for weight loss, but fruits are the best food loaded with nutrients. They can curb your sugar craving without creating negative impacts those caused any processed foods or snacks.
Wrap up: A best snacking partner, loaded with fiber and other health-boosting nutrients.
6. It Lowers the Cancer Risk
What is cancer?
Cancer refers to uncontrolled cell division that leads to abnormal cell growth or tumor. These abnormal cells can invade nearby tissue and spread to other parts of the body. All these happen in presence of excess free radicals but the absence of antioxidant and other anti-inflammatory compounds.
A study found that consuming citrus fruits cut the risk of breast cancer by 10%. (28)
There are many such studies the proves the beneficial property of antioxidants in providing protection from many types of cancer.
Wrap up: With high antioxidant and anti-inflammatory compounds kumquat controls inflammation and oxidative stress. With better protection from the leading cause of cancer, you can stay protected from many types of cancer.
You should eat the whole fruit even with the peel as they are denser in nutrients compared to flesh.
It is the best snack with low calorie and high fiber, best for weight loss and digestion.
With a high amount of antioxidants and other anti-inflammatory compounds, it protects from chronic diseases.
You can add it in salads or desserts for extra flavor and nutrition.