The Nutritional and Wellness Advantages of Adding Quince to Your Dietary Routine

Are you looking to incorporate more nutrient-dense foods into your diet? Then you should try quince. Quince is an ancient fruit known for its medicinal properties. This fruit is native to Asia and the Mediterranean, but it has also been previously cultivated in Greece and Rome.

In this article, we’ll explore the nutritional composition of quince and some significant health benefits of integrating it into your diet. We’ll also provide some simple tips for incorporating it into your diet.

The Nutritional Composition of Quince

Quince contains several essential vitamins and minerals, making it a great addition to any diet.

According to the USDA, a single quince (92-gram portion) provides the following amount of nutrients:

  • Calories: 52
  • Carbs: 14 g
  • Fiber: 1.75 g
  • Protein: 0.3 g
  • Fat: 0 g
  • Vitamin C: 13.8 mg (15% of the DV)
  • Thiamine: 0.018 mg (1.5% of the DV)
  • Vitamin B6: 0.037 mg (2% of the DV)
  • Copper: 0.12 mg (13% of the DV)
  • Iron: 0.64 mg (3.6% of the DV)
  • Potassium: 181 mg (4% of the DV)
  • Magnesium: 7.36 mg (2% of the DV)

Quince also has a rich supply of antioxidants. Most of the fruit's benefits are associated with its antioxidant content. These antioxidants reduce metabolic stress and inflammation and protect your cells against damage from free radicals. Some of the antioxidants in quince include quercetin and kaempferol.

Health Benefits of Quince

Below are five health benefits of adding quince to your diet:

Reduces Acid Reflux Symptoms

Evidence suggests that quince syrup can help manage symptoms of gastroesophageal reflux disease (GERD), also known as acid reflux. A study examined 80 children with acid reflux. Researchers found that consuming quince syrup daily was as effective as other medications traditionally used to treat acid reflux symptoms.

In another study, 137 pregnant women were given a 10-mg dose of quince syrup after meals. The syrup relieved symptoms of acid reflux, such as vomiting, food aversion, burping, and abdominal pain. Nevertheless, more research is required to understand how eating quince affects acid reflux.

Boosts Immunity

Quince is incredibly rich in vitamin C, supplying about 15% of the recommended daily allowance in a single fruit. Riper fruits may even be richer in vitamin C. Vitamin C is an integral part of a healthy diet as it helps boost immunity and treats inflammatory conditions.

Furthermore, vitamin C is essential for forming white blood cells, which are required for the fight against infections and diseases. Quince also has antibacterial properties, which help to prevent the growth and spread of harmful bacteria. Studies show that quince may also efficiently treat E. coli and S. aureus.

Prevents Allergic Reactions

Eating quince may also help prevent and alleviate allergy symptoms. Researchers believe that quince may help suppress the activity of specific immune cells responsible for allergic reactions.

Gencydo, a popular allergy medication, combines lemon juice and quince fruit extract. Some studies show this medication can help prevent and treat mild allergy symptoms, such as asthma and a runny nose.

A mouse study discovered that quince fruit and seed extracts could prevent and treat allergic dermatitis. However, we need further research to understand if eating quince fruits has the same effects on people,

Potential Anticancer Effects

Cancer is one of the most frequently discussed diseases worldwide, with the WHO estimates it causes nearly one in six deaths. Therefore, any food that can lower your risk of developing cancer should be included in your diet.

Quince and some other plants contain polyphenols with anticarcinogenic properties. These compounds inhibit cancer cell proliferation, tumor growth, angiogenesis, metastasis, and inflammation.

Quince also contains antioxidants that are effective at neutralizing the activities of free radicals in the body. Free radicals play a role in developing cancer and other health conditions.

Helps Manage Nausea in Pregnant Women

Nausea and vomiting are two of the most common symptoms of early pregnancy. Researchers believe that eating quinces can provide relief from these symptoms.

One study examined 76 pregnant women who were given one tablespoon (15 ml) of quince syrup. They discovered that syrup was more effective than 20 mg of vitamin B6 in relieving pregnancy nausea.

How to Add Quince to Your Diet

Quince is a versatile fruit, so you can easily incorporate it into your diet in various ways. Unlike other fruits, you can’t eat quince raw. Try cooking it with yogurt and nuts for breakfast. 

You can make quince into a delicious sauce or spread it to flavor your toast. Quince can also be used in various desserts, such as pies, crumbles, and tarts.

Bottom Line

Overall, quince is a valuable addition to any diet. If you’re interested in spicing up your fruit routine, try it. Quince’s versatility in the kitchen and numerous health benefits make it worth exploring.