All About Kumquat: Nutrition, Benefits ad Side effects

Overview

What are Kumquats?

Kumquats are little citrus gems that stand out among all the other fruits for their distinctive blend of sweetness and tanginess. The kumquat is a lovely tiny fruit that is thought to have originated in China and has migrated to other Asian countries such as Japan and Southeast Asia. Kumquats were later transported to Europe and the Americas, where they found a willing audience for their distinct flavor and decorative appeal. Kumquat is the Chinese word for “golden orange.”

This article digs deep into the exciting world of kumquats, examining their nutritional profile, some facts, health advantages, culinary uses, tips for selecting the best ones, potential side effects, and interactions.

Fast Facts

• Its scientific name is Citrus japonica, and belongs to the Rutaceae family¹Overview| Researched based study from Arizona.edu
• Kumquats have symbolic significance in many cultures in addition to their culinary appeal.
• During the Lunar New Year, they are frequently presented as gifts since they symbolize wealth and luck in China²Overview| Researched based study from Foodprint.org
• Similarly, kumquat trees are a vital feature of Tet celebrations in Vietnam, representing prosperity and promise for the new year³Overview| Researched based study from Vietnamtimes.org.vn

Types

Types of Kumquat

Several kumquat varieties exist, with the following two most common types :

• Nagami
• Meiwa. ⁴Types| Researched based study from Hawaii.edu

Other less prevalent types may include:

• Marumi.
• Fukushu.
• Jiangsu.

Nutrition

Nutrition

Kumquats are quite small, but they contain a surprising number of nutrients. A 100-gram serving of raw kumquats contains approximately:

• Water – 80.8 g
• Calories – 71 Kcal
• Carbohydrates – 15.9 g (6% of DV)
• Fiber – 6.5 g (23% of DV)
• Protein – 1.88 g (4% of DV)
• Fat – 0.86 g (1% of DV) ⁵Nutrition| Researched based study from Usda.gov

Minerals

• Potassium – 186 mg (4% of DV)
• Calcium – 62 mg (5% of DV)
• Magnesium – 20 mg (5% of DV)
• Phosphorus – 19 mg (2% of DV)
• Sodium – 10 mg
• Iron – 0.86 mg (5% of DV)
• Zinc – 0.17 mg (2% of DV)
• Copper – 0.10 mg (11% of DV)
• Manganese – 0.135 mg (6% of DV)

Vitamins

• Vitamin C – 43.9 mg (49% of DV)
• Niacin – 0.429 mg (3% of DV)
• Vitamin B-6 – 0.036 mg (2% of DV)
• Riboflavin – 0.09 mg (7% of DV)
• Pantothenic acid – 0.208 mg (4% of DV)
• Thiamin – 0.037 mg (3% of DV)
• Vitamin A – 15 µg (2% of DV)
• Beta cryptoxanthin – 193 µg
• Alpha carotene – 155 µg
• Folate – 17 µg (4% of DV) ⁶Nutrition| Researched based study from Nutritionvalue.org
• Lutein + Zeaxanthin – 129 µg
• Vitamin E – 0.15 mg (1% of DV)
• Choline – 8.4 mg (2% of DV)

(Note: g – grams, mg – milligrams, µg – micrograms, %, (DV) Daily Value – is the number of nutrients on a plate of food that go toward a person’s daily dietary needs.)

Health benefits

Kumquat’s Health benefits

Kumquats are a fantastic source of vitamin C and naturally strengthen the immune system. Kumquats also include fiber, antioxidants, and essential minerals, including calcium and potassium.

The following health advantages can be derived by consuming kumquats:

• Supports the immune system
• Promotes heart health
• Antioxidant property
• Improves digestive health
• It helps maintain weight

Supports immune system

• Kumquats’ high levels of vitamin C and other plant chemicals boost the immune system, defending the body against diseases and infections.⁷Benefits| Researched based study from Nlm.nih.gov

Promotes heart health

• Kumquats contain potassium, essential for controlling blood pressure and promoting cardiovascular health⁸Benefits| Researched based study from Heart.org

Antioxidant property

• As a strong source of antioxidants that fight free radicals and lessen oxidative stress, kumquats may help to minimize the chance of developing chronic diseases⁹Benefits| Researched based study from Nlm.nih.gov

Improves digestive health

• Kumquats’ dietary fiber promotes gut health, aids digestion, and reduces constipation. ¹⁰Benefits| Researched based study from Mayoclinic.org

Helps maintain weight

• Kumquats are a food that supports weight loss since they are low in calories and high in water and fiber.⁵Benefits| Researched based study from Usda.gov

Selection

How to choose them?

Follow these guidelines while shopping for kumquats at the market or grocery store to ensure you get the best ones:

• Seek out individuals with shiny, lively skin free of blemishes or discolorations.
• Pick firm kumquats; stay away from those that are excessively mushy or squishy.
• Kumquats can be significant; size does not always matter regarding flavor.
• Choose organic kumquats to limit contact with chemicals and pesticides²Selection| Researched based study from Foodprint.org

Culinary uses

Culinary uses of Kumquats

Kumquats’ unique flavor profile makes for a fascinating culinary experience. The kumquat’s skin is sweet, in contrast to the flesh of other citrus fruits, which is pleasingly acidic.

Here are a few common ways for including kumquats into your meals:

• Fresh Snack – Eaten whole with the peel on for a delicious blend of sweetness and tanginess, kumquats make a refreshing and wholesome snack.
• Marmalades and Preserves – Kumquats are perfect for making delectable preserves, jellies, and marmalades because of their sweet and tangy qualities.⁴Culinary uses| Researched based study from Hawaii.edu
• Salads – When sliced or diced, Kumquats provide salads with a zesty flavor boost that improves both flavor and nutritional content.
• Sauces and dressings – Kumquats can be incorporated into sauces and dressings to lend a unique tangy twist to various dishes.
• Desserts – are a great way to add a zesty citrus flavor to cakes, tarts, pies, and other desserts.

Side effects

Kumquat side effects

Even though kumquats have several health advantages, the following precautions should be taken:

• Allergies – Some people may be allergic to citrus fruits, especially kumquats, which can cause symptoms including itching, swelling, or breathing difficulties. Immediately call for medical help if you have any negative effects¹¹Side effects| Researched based study from Worldallergyorganizationjournal.org
• Dental erosion – Due to their high acidity, kumquats should only be consumed in moderation or before thoroughly rinsing your mouth with water¹²Side effects| Researched based study from Nlm.nih.gov

Interactions

Interactions of Kumquats

Because of their unique chemical composition, kumquats may interact with several medicines. For example:

• Blood pressure medication – since kumquats are rich in dietary potassium, they may lower blood pressure¹³Interactions| Researched based study from Cdc.gov Additionally, when combined with blood pressure medication, can further reduce blood pressure and cause issues.

Before consuming kumquats, see your doctor if you are taking medicines or have any other existing health concerns, as they may conflict with other medications.

Bottom line

The Bottom line

Kumquats have won over people’s hearts and taste buds worldwide with their delicious blend of sweetness and tanginess. The kumquat has justifiably earned its status as a distinctive and cherished fruit because of its exquisite blend of sweet and acidic flavors, outstanding nutritional content, and adaptability in the kitchen. So be sure to try them and discover the pleasant world of kumquats the next time you see these little treasures at the store.