Nutritional Benefits of Quince

Quince (Cydonia oblonga), an often-overlooked fruit boasts a rich history and an even richer nutritional profile. With its golden-yellow hue and aromatic scent, quince has been cherished since ancient times, but its popularity has waned in modern cuisine. This article aims to shed light on the nutritional value, health benefits, and potential side effects of this unique fruit, making a case for why it deserves a spot in your diet.

Quince (Cydonia oblonga) is a fruit that has intrigued and delighted people for centuries, yet it remains relatively obscure in the modern culinary landscape. The quince fruit is originally from Western Asia and Southwest Europe, with its origins tracing back to Armenia, Iran, Azerbaijan, Turkmenistan, and southwest Russia. Turkey is the largest producer of quinces globally, followed by China, Uzbekistan, Morocco, Iran, Azerbaijan, Argentina, and Spain.

Botanically, quince belongs to the Rosaceae family, which also includes apples and pears, to which it bears a close resemblance. The fruit is characterized by its golden-yellow color when ripe, its unique, highly aromatic fragrance, and its irregular, slightly pear-shaped form. While visually appealing, the fruit’s tough, gritty texture and astringent flavor make it less palatable when raw, unlike its apple and pear relatives. As a result, quince is most commonly consumed cooked, where its flesh transforms into a soft, aromatic delicacy with a sweet-tart flavor.

Beyond its culinary uses, quince has been valued for its medicinal properties in traditional medicine. Its seeds, leaves, and fruit have been used to treat a variety of ailments, from digestive issues to respiratory problems. In modern times, quince is gaining recognition for its impressive nutritional profile and potential health benefits, which include its high levels of dietary fiber, vitamins, and antioxidants.

Nutritional composition

Macronutrients

Calories: Quince is a low-calorie fruit, offering just 57 calories per 100 grams, which makes it an excellent choice for those looking to manage their weight while still enjoying a flavorful and satisfying food.

Carbohydrates: The fruit is relatively high in carbohydrates, with 15.3 grams per 100 grams, primarily from natural sugars and complex carbohydrates. These carbohydrates serve as a quick source of energy, which can be particularly beneficial for those needing an energy boost during the day. In addition to its carbohydrate content, quince is a moderate source of dietary fiber, with 1.9 grams per 100 grams. This fiber aids in digestive health by promoting regular bowel movements, preventing constipation, and contributing to a feeling of fullness, which can help in weight management.

Protein and Fat: The protein and fat content in quince are minimal, with 0.4 grams of protein and 0.1 grams of fat per 100 grams. The very low fat content in quince makes it a heart-healthy option, particularly for those monitoring their fat intake. The negligible amount of fat also means that quince is unlikely to contribute to increased cholesterol levels, making it a safe choice for those with cardiovascular concerns.

Micronutrients

Quince is also rich in various micronutrients, including essential vitamins and minerals that play critical roles in maintaining overall health.

Minerals: The fruit is particularly noted for its high potassium content, offering 197 mg per 100 grams. Potassium is crucial for maintaining proper fluid balance, supporting muscle function, and regulating blood pressure, making quince a beneficial addition to diets aimed at promoting heart health. Alongside potassium, quince provides 11 mg of calcium and 17 mg of phosphorus, both of which are vital for strong bones and teeth. These minerals work together to support skeletal health, especially in growing children and aging adults. The fruit also contains 0.7 mg of iron, which is essential for the production of hemoglobin and preventing anemia. Additionally, quince offers a modest amount of copper (0.13 mg), a trace mineral that aids in iron absorption and the maintenance of healthy nerves and bones.

Vitamins: In terms of vitamins, quince is an excellent source of vitamin C, providing 15 mg per 100 grams.  Although the amounts are smaller, quince also contains B-vitamins, including thiamine (0.02 mg), riboflavin (0.03 mg), and niacin (0.20 mg), which are important for energy production, metabolism, and maintaining healthy skin and nerves. The fruit’s vitamin A content is 2 mcg, contributing to vision health, immune function, and skin maintenance, albeit in modest amounts. Lastly, quince provides 3 mcg of folate which is particularly important during pregnancy for fetal development.

Antioxidants: Quince is packed with phenolic compounds, including flavonoids and tannins, which have powerful antioxidant properties.

Role in Human Nutrition

1. High in Vitamin C

Quince is an excellent source of vitamin C, providing about 17% of the recommended daily value per 100-gram serving.

 Vitamin C serves as a powerful antioxidant, neutralizing free radicals that can damage cells and contribute to aging and diseases. It is essential for collagen synthesis, maintaining skin, blood vessels, bones, and connective tissues. Vitamin C also enhances immune function by supporting white blood cell production and function. Additionally, it improves the absorption of non-heme iron from plant-based foods, helping to prevent iron deficiency anemia.

2. Packed with Powerful Antioxidants

Quince is loaded with a variety of antioxidants, including polyphenols, flavonoids, and vitamin C, which collectively help protect the body from oxidative stress. The antioxidants found in quince help neutralize free radicals, thereby reducing the risk of chronic diseases such as heart disease, cancer, and neurodegenerative conditions like Alzheimer’s disease (1) (2). The polyphenols in quince, particularly, have been studied for their anti-inflammatory and anti-carcinogenic properties.

By including quince in your diet, you can enhance your body’s defense against oxidative stress and inflammation, promoting overall health and longevity.

3. Alleviates Pregnancy-Related Nausea

Quince has traditionally been used as a remedy for morning sickness, a common condition during pregnancy characterized by nausea and vomiting.

 A study conducted on pregnant women found that consuming quince syrup was effective in reducing the severity of nausea and vomiting (3). The natural compounds in quince, such as pectin, may help coat the stomach lining, reducing irritation and easing nausea.

4. Guards against Allergic Reactions

Quince may help manage and protect against allergic reactions, including runny nose and asthma, due to its antioxidants and anti-inflammatory compounds (4). These elements can reduce respiratory inflammation and stabilize mast cells, which release histamines during allergies. Its high vitamin C content further aids in reducing allergic inflammation and modulating the immune response. While quince is not a cure for allergies, including it in a balanced diet may support other allergy management strategies.

5. Cardiovascular Disease Prevention and Treatment

The leaves of quince (Cydonia oblonga Miller) have been traditionally used in herbal medicine to prevent and treat cardiovascular diseases (5). The phytochemicals present in quince leaves, such as flavonoids and phenolic compounds, are believed to improve heart health by reducing inflammation, lowering blood pressure, and enhancing blood circulation. These benefits contribute to a reduced risk of conditions like heart disease and stroke.

6. Digestive Health

Quince has been traditionally used to address digestive disorders due to its high pectin content, which regulates bowel movements and protects the digestive tract. Research indicates that quince can alleviate symptoms of irritable bowel syndrome (IBS) and ulcerative colitis, as evidenced by reduced colon damage in rats treated with quince extract (4). Its anti-inflammatory and astringent properties also help treat and prevent stomach ulcers by forming a protective layer on the stomach lining (6).

7. Ease Acid Reflux Symptoms

For acid reflux, quince syrup has shown effectiveness comparable to traditional medications in several studies. It alleviates symptoms such as heartburn and regurgitation. Studies in children and pregnant women found quince syrup and concentrate to significantly improve symptoms of acid reflux, including vomiting and abdominal pain, when used alongside conventional treatments (7) (8). While not a cure, quince can complement other strategies for managing acid reflux.

8. Cough, Diarrhea, Dysentery, Constipation, Sore Throat, and Bronchitis Relief

Quince seeds have a long history of use in treating various ailments, including cough, diarrhea (9), dysentery, constipation, sore throat, and bronchitis (4). The seeds contain mucilaginous compounds that have soothing properties, which can help alleviate coughs and sore throats. Additionally, the seeds’ anti-inflammatory and antimicrobial properties contribute to their effectiveness in treating digestive disorders and respiratory conditions.

9. Cancer-Fighting Properties

Research has shown that quince extract possesses cancer-fighting properties (4) (10). The fruit contains antioxidants and phytochemicals that help neutralize free radicals, reducing oxidative stress and damage to cells. These properties may contribute to a decreased risk of cancer by inhibiting the growth of cancer cells and preventing the spread of tumors.

10. Antihemolytic Properties

Quince extract has been found to have antihemolytic properties, meaning it can help prevent the destruction of red blood cells (4)(11). This effect is beneficial in maintaining healthy blood cell levels and preventing conditions such as anemia, which can result from the excessive breakdown of red blood cells.

11. Antidiabetic Effects

Quince extract has been shown to possess antidiabetic properties, which may help regulate blood sugar levels and improve insulin sensitivity (12). The fruit’s high fiber content and various bioactive compounds contribute to its ability to manage blood glucose levels, making it a potential dietary aid for individuals with diabetes or at risk of developing diabetes.

12.  Antidepressant and Anti stress Effects

The fruit and its extracts have demonstrated antidepressant and antistress effects (4). These benefits are attributed to quince’s ability to modulate neurotransmitter levels and reduce oxidative stress, which can improve mood and alleviate symptoms of depression and anxiety.

13. May Bolster Immune Function

Quince supports immune health through its high vitamin C and antioxidant content (4). Vitamin C boosts immune function by stimulating and enhancing white blood cells, and aids in collagen production, which protects skin and mucous membranes. The antioxidants in quince, such as polyphenols and flavonoids, protect immune cells from damage and reduce oxidative stress and inflammation, helping to maintain overall immune system health and lower the risk of chronic diseases.

Potential Side Effects of Quince

• Pregnancy and Breast-Feeding: There is limited research on the safety of quince during pregnancy and breastfeeding. Due to the lack of definitive studies, it is prudent to avoid using quince or quince extracts during these periods to err on the side of caution. Pregnant and breastfeeding women should consult healthcare providers before consuming quince or its products.
• Medication Interaction: Quince may interact with oral medications, which can affect the absorption or effectiveness of the drugs. The interaction rating is moderate, indicating that while it may not always cause significant problems, caution is advised. Quince contains mucilage, a type of soft fiber that can reduce the absorption of medications in the body. To avoid decreasing the effectiveness of your medication, it is advisable to take quince at least one hour after taking oral medications.
• Pesticide Residue: Like many fruits, quince may contain pesticide residues if not organically grown. It is advisable to wash the fruit thoroughly before consumption or opt for organic varieties to reduce exposure to harmful chemicals.
• Tannin Content: The tannin content in quince, which contributes to its astringent taste, may cause digestive discomfort in some individuals, particularly if consumed in large quantities. Tannins can interfere with the absorption of certain nutrients, such as iron, potentially leading to deficiencies over time.
• Raw Consumption: Quince is typically consumed cooked, as the raw fruit can be quite tough and sour. Eating raw quince may cause throat irritation or digestive discomfort. Cooking quince softens the fruit and reduces its astringency, making it more palatable and easier to digest.

The Bottom Line

Quince is a nutritional powerhouse with a wealth of health benefits that make it worth incorporating into your diet. From supporting digestive health to boosting the immune system and improving skin health, quince offers numerous advantages. However, as with any food, it’s important to consume quince in moderation and be mindful of potential side effects, particularly if you have allergies or sensitivities.

References

1. doi: 10.3390/diseases4030028.
2. doi: 10.1021/jf304969b.
3. doi: 10.1080/01443615.2017.1322046.
4. doi: 10.3389/fphar.2016.00163.
5. doi: 10.1016/j.jep.2013.12.010
6. doi: 10.1016/j.foodchem.2007.10.084
7. doi: 10.1016/j.ctcp.2015.09.005
8. doi: 10.1080/01443615.2018.1431210.
9. doi: 10.1055/s-2006-957765
10. doi: 10.1021/jf903836k
11. doi: 10.1016/j.fct.2009.03.017
12. doi: 10.1016/j.fct.2009.01.019