Nutritional Composition of Kumquats
Kumquats are known for their high content of vitamin C and fiber. They contain more fiber per serving than most other fresh fruits.
In a 100-gram serving of kumquats (or about five small fruits), you can find approximately:
Calories: 71
Total Carbohydrates: 15.9 g
Fiber: 6.5 g
Sugar: 9.4 g
Total Fat: 0.9 g
Protein: 1.9 g
Cholesterol: 0 mg
Sodium: 10 mg (0.4% DV*)
Vitamin C: 43.9 mg (73% DV*)
Manganese: 0.1 mg (7% DV*)
Calcium: 62 mg (6% DV*)
Vitamin A: 290 IU (5% DV*)
Potassium: 186 mg (5% DV*)
The edible seeds and skin of kumquats also contain small amounts of omega-3 fats. Kumquats have a high water content, making up about 80% of their weight.
Due to their high water and fiber content, kumquats are a satiating food while being relatively low in calories, making them an excellent snack for those on the go.
1. Kumquats are rich in antioxidants that are good for heart health.
Kumquats contain a variety of plant compounds, including flavonoids, phytosterols, and essential oils. The phytosterol compounds in kumquats have a chemical structure similar to cholesterol, which helps block the absorption of cholesterol in the body and may lower blood cholesterol levels.
Kumquats are also rich in antioxidants, which can prevent the buildup of free radicals, reduce the risk of chronic disease, and shorten the duration of respiratory infections, such as the cold.
The essential oils present in kumquats leave a fragrant aroma on hands and in the air. The most prominent substance in kumquats is limonene, which has antioxidant effects in the body.
2. Promotes Eye Health
Kumquats contain reasonable amounts of vitamin A in the form of beta-carotene. Several studies have revealed that carotenoids like beta carotene, zeaxanthin, and lutein may help enhance eye health. Vitamin A is a vital nutrient for the production of rhodopsin, a protein compound that supports seeing in low-light areas.
The presence of vitamin A in kumquats plays a huge role in supporting healthy vision.
3. Boosts Immunity
Citrus fruits, including Kumquats, are known for their ability to boost immunity. This is largely due to their high vitamin C content, which acts as a powerful antioxidant. In addition to vitamin C, Kumquats also contain flavonoids, which further enhance immune function. Moreover, Kumquats possess antibacterial, antimicrobial, and anti-inflammatory properties that help combat infections and fevers.
As a result, consuming Kumquats can strengthen your immune system and improve your overall immunity.
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