Have you heard about the Kumquat fruit? Many of us are unfamiliar with this little fruit that packs many nutrients in it. This tiny superfood is a great snacky bite to your palette. Since it is a citrus fruit, it is abundant in Vitamin C & many other nutrients. Let’s read about this unheard or less-known magic fruit and the health benefits of Kumquat:
What is Kumquat?
Kumquat fruit is a tiny, olive-sized fruit with a tangy-to-sweet flavor. It is yellow to orange in color & can be seen as a mini orange in appearance. It comes from the plant family Rutaceae, and it grows on trees. In addition, its flesh or pulp is tangy, whereas its peel is sweet. You can eat it with peel.
This fruit is known to have originated in Southeast Asia. Its major cultivating countries are China, Japan, Taiwan, India & North America. Its ideal weather to grow is warm. Kumquat is a Cantonese word that means golden orange as it appears. Some common Kumquat types are Nagami Kumquat & Meiwa Kumquat.
How to Eat a Kumquat?
This tangy, sour, and sweet fruit is mouth-watering like other citrus fruits. Kumquat taste has a strong citrus flavor which makes it a good appetizer as well. Since its peel is edible, you can eat it whole and take out the seeds if you want. Also, if you wish to avoid peels, then peel it like an orange and enjoy this mini treat.
Nutritional Value of Kumquat
According to the U.S. Department of Agriculture, one Kumquat fruit without refuse has 13.5 calories. All with this, it has an abundance of fiber & antioxidants. Therefore, it is a good source of vitamin C, fiber & vitamin A. As far as Kumquat’s nutritional value is concerned, its 100 grams quantity as per U.S.D.A.’s data is as follows:
This table represents several nutrients and their amounts present in 100 g of Kumquat:
|Nutritional Value of Kumquat
|Nutrients (in 100 grams of Kumquat)
|290 IU (10% DV)
|43.9 mg (73% DV)
|62 mg (6% DV)
|20 mg (7% DV)
Glycemic Index of Fruit Kumquat
You will be amazed that, according to the Glycemic Index website, kumquat fruit has low GI and low GL. This makes it the safest fruit for diabetes. It does not spike blood sugar levels & becomes a perfect part of a diabetic diet.
Also Read: Glycemic Index of Sweet Potato
Health Benefits of Kumquats
According to PubMed Central, kumquats have many powerful antioxidants that help fight off various critical health conditions. These include heart disease, cancer, diabetes, etc. Kumquats are also zero-GI fruits that help in diabetes management. It also contains zero to low fat which is also important for weight management. Let’s read about the various health benefits of Kumquat:
Good for Heart Health
Nutrients in Kumquat, like Vitamin C, fiber, antioxidants, and vitamin A, collectively reduce the fat accumulation in the arteries and reduce the risk of blockages. Also, according to PharmEasy, kumquat is very good for improving heart health. Therefore, it mitigates the possibility of heart failure, stroke, and high blood pressure conditions. Eventually, it strengthens heart health. According to Klarity Health, the antioxidants present in kumquats also lessen LDL. This helps prevent heart conditions.
Also Read: How to Reverse Diabetes Without Medications?
Good for Digestion
Kumquats are filled with insoluble fiber as dietary fiber that allows good digestion. According to Klarity Health Library, kumquats not only reduce constipation but also enhance gut immunity and health. It removes conditions like constipation, disturbed bowel movements, gastrointestinal problems, and gastritis. In addition, it promotes gut bacteria to grow which encourages a good and strong digestive system.
Also Read: How to Lower Blood Sugar Level Naturally?
Helps in Diabetes Management
Kumquat fruit has low GI and low sugar content. This makes it a superfood for diabetic people. It does not increase blood sugar levels after consumption. According to the Klarity Health Website, kumquat’s dietary fiber also slows the digestion & absorption of sugar from food which helps in diabetes management.
Also Read: Indian Diet Plan For Diabetic Patients
Helps in Weight-Management
A high-fiber fruit is always gold for people who aspire to lose weight. Dietary fiber in Kumquat food slows digestion and keeps a person feeling full for a longer time. It reduces unnecessary munching, which is the reason for weight gain. Apart from this, kumquat fruit also contains poncirin, a flavonoid associated with reducing obesity.
Kumquat is rich in powerful antioxidants that kill free radicals in the body. The formation of free radicals is associated with the development of cancerous cells. This citrus fruit also contains apigenin flavonoid that reduces the risks of cancer.
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Good for Skin Health
Vitamin C is one of the major contributors to skin health, and Kumquat is a rich source of Vitamin C. According to Klarity Health, kumquat consumption increases collagen formation and gives firm, radiant, wrinkle-free, and healthy skin. Antioxidants like vitamin C also kill free radicals that cause aging effects on the skin, like fine lines and wrinkles. This protects the skin from aging.
Good for Eye Health
Vitamin A plays a major role in good eye health. As per the data of the U.S. Department of Agriculture, 100 grams of kumquat has 290 IU of vitamin A. Kumquat fruit is rich in vitamin A and beta carotene which promotes eye health. Carotenoids help improve eyesight and control night blindness.
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Citrus fruits promote good immunity because of the presence of vitamin C, a powerful antioxidant. Other antioxidants like flavonoids also strengthen immunity. Apart from antioxidants, as per the National Institute of Health website, kumquats have antibacterial, antimicrobial, and anti-inflammatory properties. These fight off various infections and fevers. Therefore, it makes you strong and boosts your immunity.
Also Read: Nutritional Value of Cloves
Yes! Kumquats can also improve mood swings and reduce stress, anxiety, and depression. Its Vitamin C plays a vivid role in enhancing mental health.
Also Read: Can a Diabetic Eat Jaggery?
Good for Bone Health
A good skeleton system requires an adequate amount of calcium which is found in Kumquat. It meets 6% of our daily calcium requirement and increases bone density. According to the latest nutritional data of the U.S.D.A., there are about 62 mg of calcium present in 100 grams of kumquat. It also prevents fractures and low bone density.
Do you know that Kumquat helps in breaking gallbladder stones? Gallbladder stones are painful and induce inflammation. This tiny fruit is helpful in reducing these painful gallstones because of limonene, a compound found in it.
Ways to Eat Kumquats
Kumquats is a tangy, sour, and sweet fruit that can be used in various ways. Since it’s a citrus fruit, it can increase the shelf life of many food products and can act as a preserving agent.
The very first way to eat Kumquat is as a whole fruit. You can eat it with peel. You should take out the seeds.
Other than having this as raw, there are some Kumquat recipes one can try, like:
- You can squeeze out its juice to enjoy the taste
- Add it to some mocktails to flavor them
- Kumquat taste is best to use in jams, so you can also make some jams with lemon in it.
- You can add this to your salad with strawberries, Brussels sprouts, apple cider vinegar, and salt with olive oil.
- It can also be used in smoothies. Prepare a smoothie with spinach, Kumquats, apple, cashew, water, and dates and grind it. Add some ice cubes.
- Since it has a strong sour taste, it increases the flavor of meat dishes and can be used as marinated.
Also Read: Sabja Seeds for Diabetes
Can a Diabetic Eat Kumquats?
Diabetes is a condition where blood sugar levels in the body increase because of insulin resistance. The insulin hormone is responsible for controlling sugar levels in the body. If the body does not produce enough insulin hormone or is unable to use it properly, it causes high blood sugar levels that lead to many chronic conditions like stroke, heart attack, high blood pressure, etc. So it is important for a diabetic person to include a diet in their diabetic-friendly diet. There are many fruits available that are considered good for diabetic people. One such superfood is Kumquat. Kumquat fruit has zero GI and low sugar content, which makes it a superfood for diabetic people. It does not increase blood sugar levels after consumption. Its dietary fiber also slows the digestion & absorption of sugar from food which helps in diabetes management.
Also Read: Range of Normal Blood Sugar
Side Effects of Kumquat
Although Kumquat is a nutritious fruit, it also has some side effects. Some side effects are:
- Eating raw kumquat without washing can contain bacteria like E.coli, salmonella, etc., and can cause bacterial infections in the stomach.
- There are some people who have citrus allergies, so make sure you are not allergic to citrus fruits. Some allergic symptoms of citrus food are itching, swelling, skin rashes, red patches, etc.
- It is high in fiber fruit which can cause bloating and gas in some people.
Also Read: Stimulate your Pancreas to Produce Insulin
There are multiple health benefits of nutritious Kumquat fruit. It is a high source of powerful antioxidants, vitamin C, flavonoids, vitamin A, fiber, phytonutrients, plant compounds, calcium, magnesium, etc. This helps promote heart, bone, and skin health. It also helps in reducing blood sugar levels, boosts immunity, reduces weight, and prevents the formation of cancer cells. In addition, its properties include anti-inflammatory, antioxidant, antimicrobial, and anti-cancer. In addition to it, it also boosts immunity and acts as an antidepressant. So, including this tiny superfood in your diet will benefit your overall health.
Also Read: Best Dry Fruits for Diabetics
FAQs (Frequently Asked Questions):
Kumquats are abundant in fiber and vitamin C with other micronutrients that promote overall health. To attain the benefits of kumquat, 100 grams or 4-5 fruits is ideal. It meets the daily requirements of vitamin C with other nutrients like fiber, antioxidants, potassium, vitamin A, manganese, etc.
No! Acidic or citrus fruit creates acid in the stomach that can cause sleeplessness.
Kumquat fruit has zero GI and low sugar content which makes it a superfood for diabetic people. It does not increase blood sugar levels after consumption. Its dietary fiber also slows the digestion & absorption of sugar from food which helps in diabetes management.
Kumquat is a rich source of potassium that is responsible for maintaining blood pressure. It also lowers LDL, the bad cholesterol that keeps a smooth blood flow in the arteries and prevents high blood pressure. It also reduces the risk of heart stroke & other associative heart conditions because of high blood pressure
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