You may not heard of loquats before, but this exotic fruit packs some surprising benefits. Let’s take a look at few of them, but first, what in the world is a loquat?
What’s a Loquat?
Loquats are a tree fruit that has gained a following in the U.S. and Europe, but are most popular in Japan, Turkey and China. They are fairly small and oval-shaped, being about the size of small apricots. The skin of a loquat is also thin, like an apricot, and yellow-ish or orange in color, as is the inside sweet and tangy flesh. The insides of a loquat also have one or more medium-sized seeds in the center.
Typically loquats are eaten fresh, but also are good for jams, jellies, desserts, and in recipes as substitutes for peaches or apricots. Read below for lots of uses and recipe ideas.
Benefits of Loquats
Antioxidants in Loquats
Loquats are a good source of antioxidants, which are compounds that protect the body from damage caused by harmful molecules called free radicals. Free radicals can damage cells, proteins, and DNA, leading to chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
The antioxidants in loquats include vitamin C, carotenoids, and polyphenols. Vitamin C is a powerful antioxidant that helps to strengthen the immune system, reduce inflammation, and improve skin health. Carotenoids, such as beta-carotene, lutein, and zeaxanthin, protect the eyes from age-related macular degeneration and cataracts. Polyphenols, including quercetin and kaempferol, have anti-inflammatory and anti-cancer properties.
Flavonoids in Loquats
Flavonoids are a group of plant compounds that have antioxidant and anti-inflammatory properties. Loquats are rich in flavonoids, including rutin, myricetin, and kaempferol. These flavonoids have been shown to reduce inflammation, lower blood pressure, improve insulin sensitivity, and protect against cancer.
Rutin is a flavonoid that has been shown to lower blood pressure and improve circulation. It also has anti-inflammatory properties and may help to prevent blood clots. Myricetin is another flavonoid found in loquats that has been shown to have anti-cancer properties. Kaempferol is a flavonoid that has been shown to reduce the risk of chronic diseases such as heart disease and diabetes.
Nutrients in Loquats
Loquats are a good source of several nutrients that are important for overall health, especially Vitamins A and C, and potassium, all in addition to the antioxidants and flavonoids mentioned above. Scroll down for a table showing the nutritional content typical in loquats. These nutrients have a number of health benefits, including:
Boosts Immune System: Loquats are an excellent source of vitamin C, which helps to boost the immune system and protect against infections.
Supports eye health: Loquats contain carotenoids such as beta-carotene, lutein, and zeaxanthin, which help to protect against age-related macular degeneration and cataracts.
Reduces Inflammation: The flavonoids in loquats have anti-inflammatory properties that help to reduce inflammation in the body. Chronic inflammation is linked to many chronic diseases, including heart disease, diabetes, and cancer.
Promotes Heart Health: The antioxidants in loquats help to reduce the risk of heart disease by preventing the oxidation of LDL cholesterol, which can lead to plaque buildup in the arteries. The potassium in loquats also helps to lower blood pressure and reduce the risk of heart disease.
Improves digestion: Loquats are high in fiber, which helps to promote healthy digestion and prevent constipation.
Supports bone health: Loquats are a good source of minerals such as calcium, phosphorus, and magnesium, which are essential for maintaining healthy bones.
Enhances skin health: The vitamin C in loquats helps to boost collagen production, which is important for maintaining healthy skin. The antioxidants in loquats also protect the skin from damage caused by free radicals.
Helps regulate blood sugar: The fiber and low glycemic index of loquats help to regulate blood sugar levels and prevent spikes in blood sugar.
Potentially Reduces Chances of Some Types of Cancer:ย The antioxidants and flavonoids in loquats potentially have anti-cancer properties that help to protect against the development of cancer.
Nutritional Content of Loquats
This table shows the nutritional content typical of loquats based on USDA data:
| Nutrient | Amount per 100g | % Recommended Daily Intake |
|---|---|---|
| Calories | 47 | – |
| Protein | 0.43g | 1% |
| Fat | 0.14g | 0% |
| Carbohydrates | 12.14g | 4% |
| Fiber | 1.7g | 7% |
| Sugar | 7.03g | – |
| Calcium | 16mg | 2% |
| Iron | 0.60mg | 3% |
| Magnesium | 13mg | 3% |
| Phosphorus | 27mg | 3% |
| Potassium | 266mg | 8% |
| Vitamin C | 1.5mg | 2% |
| Vitamin A | 152IU | 3% |
How to Eat a Loquat
Loquats are easy to eat fresh, and can provide a light and refreshing snack. Each one is relatively small, so you may want to grab a few. To eat them, just do this:
- Wash the loquats; and
- Either,
- Eat Whole, and spit out the seeds,
- Or, remove the seeds first, then eat. This author prefers taking out the seeds first.
Recipe Ideas for Loquats
As mentioned above, you can substitute loquats for apricots or peaches in most recipes. Here are a few other ideas:
Salads: Loquats can be sliced and added to salads for a sweet and exotic flavor.
Smoothies: Blend loquats with your favorite fruits and vegetables for a delicious and nutritious smoothie.
Loquat and Berry Salad: Combine sliced loquats with berries such as blueberries and strawberries, baby arugula, crumbled goat cheese, and a drizzle of honey mustard vinaigrette.
Loquat Salsa: Dice loquats, tomatoes, red onion, and jalapeรฑo pepper, and mix together with lime juice, optional salt, and chopped cilantro. Serve as a dip with tortilla chips or as a topping for grilled fish or chicken.
Loquat and Yogurt Parfait: Layer sliced loquats, vanilla yogurt, granola, and honey in a parfait glass for a healthy and delicious breakfast or snack.
Loquat BBQ Sauce: Simmer loquats with ketchup, honey, apple cider vinegar, garlic, and smoked paprika for a tangy and sweet barbecue sauce that pairs well with grilled meats.
These are just a few recipe ideas, but there are many other ways to incorporate loquats into your cooking and baking. B
Disadvantages of Loquats
While loquats have numerous health benefits, there are a few potential disadvantages to consider:
Allergic reactions: Some individuals may be allergic to loquats, which can cause symptoms such as itching, swelling, and difficulty breathing. If you experience any adverse reactions after consuming loquats, seek medical attention immediately.
High sugar content: Loquats are relatively high in sugar, with around 4-6 grams per fruit. While this can provide a quick source of energy, it can also be problematic for individuals with diabetes or those trying to manage their blood sugar levels.
Toxicity of seeds: The seeds of loquats contain small amounts of toxins, which can cause digestive issues if consumed. Always remove the seeds before eating or cooking with loquats.
Short shelf life: Loquats have a short shelf life and can quickly become overripe or spoil. It’s important to store them properly in the refrigerator and consume them within a few days of purchase.
Limited availability: Loquats are not as widely available as other fruits and may be difficult to find in some regions. This can make them more expensive and less accessible for some individuals.
Overall, loquats can be a healthy and delicious addition to your diet and various recipes. Enjoy!