Kumquats 101 – What are they? How are they eaten? Are they healthy?

A bowl of kumquats on a rustic table

Have you enjoyed any kumquats recently? These fruits are small, but they pack a big punch in terms of flavor and nutritional benefit. This article will introduce you to what kumquats are, why they’re good for you, and what you can do with them.

What is a kumquat?

Kumquats are a type of sweet, tangy citrus fruit. Orange or yellow in color, these fruits are quite small – most varieties are about the size of a grape. Kumquats are native to the southern regions of Asia, but today they are grown worldwide.

Kumquats are versatile and easy to use. Unlike most other varieties of citrus fruit, there’s no need to peel a kumquat – the skin is edible and has a sweet flavor. Kumquats can be eaten raw, used in cooking, or made into preserves.

Are kumquats healthy?

Like most other citrus fruits, kumquats are good for you. They are a good source of many essential vitamins and minerals. They’re also high in fiber, which keeps your digestive system healthy and helps you feel fuller for longer after eating.

The main vitamins that are found in kumquats – vitamins A, C, and E – are also antioxidants, meaning they prevent free radical damage in the body. That means you may be able to decrease your risk of inflammation, heart disease, and some cancers by making kumquats a regular part of your diet. In addition, vitamins A and C prevent you from getting sick as often by giving your immune system a boost.

How are kumquats eaten?

It’s not difficult to incorporate kumquats into your diet. In fact, the simplest way to eat them may also be the most delicious. Just eat them raw, skin and all. There are 108 calories and nearly 10 grams of dietary fiber in eight kumquats, making them a smart choice for snacking. You can also replace a less-healthy side dish, such as potato chips, with a handful of tart kumquats.

Kumquats are also frequently made into preserves or jam. Making homemade kumquat marmalade is a surprisingly simple process – it involves soaking fruit in water overnight, then boiling the mixture with sugar until it gels. You can add other types of citrus fruit or spices to vary the flavor.

Chopped kumquats also make great additions to a salad. Toss them with your favorite greens, some diced avocado, and a vinaigrette dressing for a quick lunch or side dish that’s quick and colorful as well as healthy.

Summary

Kumquats are an easy, delicious way to get more variety in your diet and meet your nutritional goals. They’re full of essential vitamins, antioxidants, dietary fiber, and flavor. If you’re a fan of oranges or grapefruit, expand your dietary horizons by giving this lesser-known fruit a try.

 

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