Find out how this fruit helps in improving your health in the next section.
Health Benefits of Kumquat
1. May Help Combat Obesity and Weight Management
Animal studies have reported that kumquat fruit extracts help fight obesity and related metabolic diseases such as type 2 diabetes and cardiovascular stress. Consumption of these extracts resulted in lower levels of serum triglyceride, fasting blood glucose levels, and improved tolerance to both glucose tolerance and insulin in high-fat diet-induced obese mice (1). This study also revealed that apart from the antioxidant and anti-inflammatory properties of kumquat fruits, the flavonoids neoeriocitrin and poncirin were suspected to reduce hyperglycemia, hyperlipidemia, and hepatic lipid accumulation in high fat-induced obese mice (1). The studies are still in the preliminary stages, but they reveal kumquat-based products as potential candidates for diet supplements for metabolic disorders.
2. May Help Support Healthy Immune Function
Traditionally, kumquats have been used in folk remedies to treat the common cold, cough, and other respiratory ailments in Asia for their immune-supporting properties (2). These fruits are rich in vitamin C, which plays a vital role in supporting the immune system (3). But, further studies need to be conducted to understand how kumquats improve the body’s immunity.
3. May Help Suppress Hyperpigmentation
Hyperpigmentation is caused by excess melanin. Enzymes such as tyrosinase help in the production of melanocytes in the skin. Scientists have discovered that kumquat peels have compounds that can inhibit tyrosinase. These tyrosinase inhibitors may help in suppressing unwanted hyperpigmentation in human skin (2). A study published in the Journal of Food and Drug Analysis reported that the hot-water extracts of immature kumquat peel demonstrated to have an inhibitory effect on tyrosinase (2). This anti-tyrosinase activity has been credited to DGPP (3′,5′-di-C-β-glucopyranosylphloretin), a flavonoid found in kumquat (2). However, several follow-up studies and clinical trials are needed to further prove this claim.
4. May Have An Anti-Cancer Effect
Kumquat fruits may help reduce the risk of certain cancers. Kumquats contain carotenoids such as β-cryptoxanthin, which is known to trigger the production of natural killer cells. These natural killer cells fight infections by terminating foreign or tumor cells (4). Animal studies have shown that the kumquat pericarp extracts enhanced natural killer cell activity in restraint stress mice (4). In vivo studies on in-human KHYG-1 cell lines also show similar results (4). Another study highlights the role of kumquat extracts in the inhibition of human prostate (LNCaP) cell proliferation (5).
5. Rich In Antioxidants
Several studies point to the high antioxidant activity of kumquat fruits (2), (6). It is rich in numerous bioactive compounds such as flavonoids, phenolic acids, and their derivatives (7). It has been found that the flavonoids from unripe fruits are responsible for most of the antioxidant activities. Antioxidants help fight chronic diseases by scavenging excess free radicals generated due to oxidative stress. Anecdotal evidence also suggests that kumquats have anti-aging properties and are believed to be beneficial for skin health. What about the nutrients present in these fruits? Scroll down to learn more about the nutrition profile of kumquat fruits.
Kumquat Fruit – Nutrition facts
Kumquats are nutritious as they contain vitamins and minerals that are essential for the body. They are low in calories and high in fiber. A 100-gram serving of kumquats contains (8):
Calories: 71 Carbs: 16 grams Protein: 2 grams Fat: 1 gram Fiber: 6.5 grams Vitamin A: 290 IU Vitamin C: 43.9 mg Choline : 8.4 mg Folate: 17 µg
Kumquat is a refreshing fruit that is super-hydrating due to its rich water content. It is a good source of several minerals like calcium and manganese. Apart from fiber, it also has healthy fats (omega-3 and omega-6 fatty acids) that make it a nutritious snack! So, wondering how to include this amazing fruit into your diet? Find out in the next section.
How To Eat – Kumquat Recipes
The best way to enjoy this fruit is to pop it in whole with the peel intact! The peel gives it a sweet and zesty flavor, while the flesh is juice and tart. The seeds are edible but bitter to taste. Do not forget to thoroughly rinse them before eating them. You can prepare assorted condiments such as chutneys, sauces, jams, marinades, jellies, and marmalades with kumquats. Add them as toppings in salads, sandwiches, and desserts! You can bake them into cakes and pies. It is a popular candied fruit. Kumquat tea is another way to enjoy this exotic fruit.
Here are a few recipes you can try out with kumquats!
1. Candied Kumquats
These candied kumquats are the perfect bite-size snacks that are easy to make and super-versatile. You can pop them into your mouth to satisfy your sweet cravings or add them to your salads and desserts. You Will Need
4 cups of roughly chopped kumquats 1 cup of water 2 cups of sugar
Process
2. Kumquat Salsa
Salsa is the perfect accompaniment for brunches and home luncheons. Take it up a notch by adding kumquat to your salsa! You Will Need
2 cups chopped, cleaned, and thinly sliced kumquats 1/2 cup chopped red onion 1/4 cup chopped fresh cilantro 3 tablespoons extra virgin olive oil 1/4 teaspoon red pepper flakes Dash of cayenne pepper Pinch of kosher salt
Process
3. Kumquat Marmalade
There is no better breakfast than including warm marmalade. It is just the sweet and tangy treat you need to kickstart your day! You Will Need
13/4 pounds kumquats 1 package (13/4 ounces) powdered fruit pectin 6 1/2 cups sugar Zest and juice of 1 lemon A pinch of cayenne pepper 1 star anise 1 cup water
Process Buying fruits can be a pretty confusing task. Do you always end up buying overripe or under-ripe fruits? Check out our tips for selecting and storing kumquats below!
Selection And Storage Of Kumquats
The main characteristics related to the quality of kumquats are:
Kumquats are available in supermarkets, farmers’ markets, and Asian grocery stores. The two popular varieties of kumquat are Nagami (which has an oval shape) and Meiwa (which is round and sweet). You can store them fresh for about two weeks in the refrigerator. You can also blend them into a puree and freeze them.
Are these fruits safe? Do they have any side effects? Keep reading.
Risks Of Eating Kumquat
Kumquats are generally safe to consume unless you are allergic to them. The most common symptoms of an allergic reaction include:
Hives Redness Itching Swelling
Consult a doctor immediately if you notice any of these symptoms after eating kumquats. Other probable side effects of overconsuming kumquats are diarrhea, cramps, and bloating. This is attributed to the high fiber content of these exquisite fruits! A simple way around this issue is to eat them in moderation (around five) and drink loads of water. Are kumquats a superfood? Yes, kumquats can be termed a superfood. They are loaded with many beneficial nutrients like vitamin C, folate, and choline that can promote overall health. Is kumquat good for high blood pressure? Yes, kumquat is good for high blood pressure. It has high potassium content that helps decrease blood viscosity and may significantly lower blood pressure. Do kumquats make you sleepy? No, kumquats will not make one sleepy. In fact, if taken right before bedtime, these may trigger acidity and even disturb sleep. Do kumquats cause gas? No, kumquats will not cause gas. In fact, their high fiber content helps reduce excess gas. Is kumquat acid or alkaline? Kumquats are acidic. They have a pH of 3.95. Are kumquat seeds poisonous? No, kumquat seeds are not poisonous. However, they are bitter. Are kumquats keto-friendly? No, kumquats may not be a good fit for keto because of their carbohydrate content. Is calamansi the same as kumquat? No. In fact, calamansi is a hybrid between a kumquat and mandarin orange.
