a You might take a quick look at a carton of kumquats in the produce aisle and think, “Wow, that’s it! Honey, they made the oranges smaller. It’s easy to see why. They look like clementines trapped inside the body of a plump Kalamata olive. But don’t be fooled by their looks. Despite its small and modest size, kumquats’ effects on the skin, gut, and overall longevity are pretty impressive.
If you’ve never encountered kumquats at the grocery store or farmers market, kumquats are small orange citrus fruits about the size of a large grape. It has a soft, waxy exterior and a juicy, sour interior. These fruits are native to China, but are also grown in citrus-producing states such as California and Florida in the United States. This fruit is usually only found during peak season between midwinter and early spring in the Northern Hemisphere.
“Despite their small size, kumquats are a powerhouse of nutrients that provide many health benefits.” —Lauren Manaker, RDN, LD, CLEC, CPT
While most citrus peels are typically used to peel dishes or garnish drinks (or worse, end up in the trash), kumquats can be eaten whole, peel and all. Not only that, but encouraged. In fact, it is this flavorful fruit that gives it an advantage over some of its citrus relatives in terms of nutrient content and longevity-promoting effects. “Despite their small size, kumquats are a powerhouse of nutrients that offer many health benefits,” says Lauren Manaker, RDN, LD, CLEC, CPT, a Charleston-based registered dietitian. say.
Manaker details the impressive benefits of kumquats so you can squeeze every last drop out of them.
5 health benefits of kumquats
1. Rich in vitamin C
According to Manakar, this small fruit packs a big punch. “First, they are a natural source of vitamin C and play an important role in supporting the immune system and skin health,” says Manakar. Specifically, vitamin C’s skin benefits include improving collagen absorption and stabilizing free radical damage, resulting in more radiant, less wrinkled skin.
Vitamin C also plays an important role in supporting mood. In fact, some studies have shown that decreased vitamin C levels and Decreased levels of important neurotransmitters1 These include dopamine, also known as the body’s happy hormone, and norepinephrine, which helps regulate the fight-or-flight response.
According to the USDA, 100 grams of kumquats contain nearly 44 milligrams of vitamin C. For context, health experts recommend that he consume 75 to 90 milligrams of the nutrient per day.
2. Rich in antioxidants
Kumquats contain high levels of polyphenols2, Manakar said, this plant compound has been linked to improved cognitive function, immune system health, and reduced risk of chronic disease. Research has shown that polyphenols have the following effects: Anti-aging and anti-inflammatory properties3 It can delay the onset of certain age-related diseases. Polyphenols are also prevalent in the diets of blue zone residents, and this may be one reason why blue zone residents tend to live longer than the average person.
3. Good source of fiber for gut health
Kumquats contain nearly 7 grams of fiber per 100 grams (!!!), which is enough to meet the recommended amount of fiber per serving (6 grams). Overall, Manakar recommends that adult women consume approximately 21 to 35 grams of fiber per day, while adult men consume 30 to 38 grams of fiber per day. I am. Manakar says dietary fiber is important for increasing food intake, regulating bowel movements, and preventing constipation.
Apart from their fiber content, bitter foods like citrus fruits can also be highly beneficial for gut health, as they “promote digestion, stimulate appetite, and stimulate the release of digestive juices in the pancreas.” There is, registered dietitian Teresa Shank previously told Well+Good.
4. Contains moderate amounts of calcium and potassium
Manakar says kumquats also contain moderate amounts of other essential minerals, such as calcium and potassium. 62 milligrams and 186 milligrams per 100 grams serving, respectively. These two nutrients, she says, help support bone health and heart function.
5. Contains significant amounts of phytonutrients
Manakar also notes that because kumquats have edible skins (which contain many phytonutrients), kumquats have a higher concentration of certain phytonutrients (aka phytochemicals or antioxidants) than other citrus fruits (a.k.a. phytochemicals or antioxidants, and overall They point out that there is a high possibility of ingesting high concentrations of plant compounds that promote good health. saved). This enhances the overall nutritional profile of kumquats, she says.
How many kumquats should you eat in a day?
Moderation is important, but if you want to know how much fruit to eat, Manaker says a good place to start is about four to five kumquats per day.
“Because kumquats are small, eating four to five kumquats a day is generally safe and a convenient way to incorporate them into a balanced diet,” says Manaker. But don’t go overboard. “When it comes to daily consumption, kumquats can be consumed in moderation as they are rich in acids and sugars,” says Manakar. (If you find that acids interfere with digestion, you may also want to avoid consuming citrus fruits on an empty stomach.)
Do you eat the skin of kumquats?
Yes, you can eat kumquat skin, says Manakar. “Kumquat peel is not only edible, but also highly nutritious,” says Manaker. “In contrast to other citrus fruits, where the peel is often discarded due to its bitter taste and hard texture, kumquat peel is sweet and rich in essential oils, antioxidants and dietary fiber,” she says. Masu.
This is great news because you get a lot of extra antioxidants from citrus peels. “Additionally, the compounds found in the peel are associated with a variety of health benefits, including improved digestion and potential anti-inflammatory properties,” says Manakar. Kumquat peels also help give the fruit a more balanced flavor (and nutritional) profile. “Eating the skin along with the pulp provides a balanced flavor of sweet and sour, improving the overall eating experience,” she added.
However, please keep in mind the following people: Hypersensitivity or allergy to citrus fruitsFour Consuming kumquat peels should be avoided.
What are the side effects of kumquat?
“While kumquats are incredibly nutritious and beneficial, there are potential side effects that consumers should be aware of, especially when consumed in excess,” says Manakar. “For example, due to the high acid content of kumquats, overconsumption of kumquats can cause gastrointestinal problems such as heartburn and acid reflux among certain people,” she explains.
Manakar also points out that while kumquat seeds are edible, you may need to be careful when consuming them. “Swallowing kumquat seeds can pose a choking hazard, especially for young children, or cause an intestinal blockage, but this is relatively rare,” she says. Again, some people are allergic or intolerant to citrus fruits, including kumquats.
On the other hand, if you want to limit your sugar intake, kumquats contain a significant amount of sugar per serving, about 10 grams per 100 grams to be exact. “Kumquats are certainly rich in natural sugars, meaning they’re a healthier alternative to ultra-processed snacks and sweets, especially for people who are monitoring their sugar intake, such as diabetics. For this, moderation is the key,” says Manaker.
How to eat kumquats
Kumquats are extremely versatile and delicious in a variety of ways. If you don’t want to eat the whole thing, Manaker loves adding fruit to salads. “A simple yet fun way to enjoy it is to slice it into thin rounds and add it to salads. It provides a burst of citrus that complements both vegetable and fruit salads,” she says.
If you want something sweeter, Manaker recommends candied kumquats. “Candied kumquats make a great snack for those with a sweet tooth. Cooked in simple syrup, they retain their unique acidity while adding natural sweetness, making them perfect as a dessert topping or as a stand-alone snack.” she says.
Finally, Manaka recommends incorporating kumquats into flavorful dishes as well. “Another innovative approach is to incorporate kumquats into savory dishes, such as roasting kumquats with chicken or fish, where kumquat juice adds an unexpected yet harmonious flavor. ” she says. “Whether you use kumquats raw, candied, or as a flavor enhancer in prepared dishes, kumquats definitely enhance the taste experience,” says Manakar.
Can you afford citrus fruits? Let’s make citrus glaze donuts:
