Tangerines are a type of mandarins, the second largest cultivated citrus fruit among oranges. They are sweeter than oranges. This wonderful fruit is named after its place of origin in Tangier, Morocco. The fruit and its peel can be taken as food and have many health benefits for the body.
They are a bit smaller and less round in shape, so peeling them is even easier. Tangerines can be taken as a snack, juice, smoothie, or even as a salad dressing.
Types of Tangerines
Surprising Health Benefits of Tangerines
The antioxidants present in the fruit help boost the function of immune cells and fight oxidative damage. It also helps promote the death of harmful microbes.
The vitamin C in tangerines may also help protect your immune system from viruses and bacteria by influencing the development and function of T cells, a type of white blood cell.
Whether you eat them whole or squeeze the juice onto your food, don't forget to add this tangy fruit to your regular diet.
Tangerines are high in vitamin C, which keeps the body producing collagen, a protein that keeps the skin looking young and healthy. Vitamin C may also prevent and treat skin damage from the sun.
The rich citric acid present in this fruit helps curb acne on the skin and has an excellent exfoliating property that removes dead cells from the surface of the skin and revitalises with moisture and freshness.
Potassium is a regenerator. It helps speed the cell renewal process, thus promoting rapid cell growth. Followed by exfoliation, the regeneration of new cells in a super quick manner helps the skin look youthful.
Are you facing problems with your eyesight? Try to include tangerines in your diet regularly and note the difference. Tangerines contain vitamin C and vitamin A in abundance, which are super-beneficial for eye health.
Vitamin C is an antioxidant that helps prevent or delay cataracts and age-related macular degeneration (AMD). It also helps the body form and maintain connective tissue, including collagen in the cornea.
A fat-soluble vitamin that helps maintain healthy retina and cornea function. A lack of vitamin A can lead to xerophthalmia, a condition that makes it difficult to see in low light.
Tangerines may help support heart health due to the antioxidants they contain, such as vitamin C, nobiletin, and tangeretin:
The vitamin C and nobiletin present in tangerine protects against chronic brain diseases like the following:
Tangerine peels contain flavonoids like naringin, hesperidin, tangeretin, and nobiletin, which may have brain-protective properties. Moreover, citrus PMFs like nobiletin and tangeretin may help improve cognitive function by modulating pathological features like oxidative stress, neuroinflammation, and Aβ/tau pathology.
Tangerines also help in weight loss. These tiny fruits are high in fiber and low in calories, making them a perfect weight loss diet. The fiber content present in it reduces the appetite and makes you feel full for a longer period of time.
They provide insoluble fiber - the kind that doesn't ferment in the intestine, such as cellulose and lignin.
The relatively low calorie and carbohydrate count makes tangerines a delicious and healthy addition to any diet.
Several studies state that some of the phenolic compounds in tangerines may offer various types of protection from cancer. The antioxidants and vitamin C present in the fruit have cancer-fighting properties and prevent tumour growth and spread. They also promote wound healing properties after surgery.
It also increases the effectiveness of chemotherapy. The flavonoids present in citrus fruits are associated with reduced risks of some cancers like gastric, breast, colon and lung cancer.
Tangerines are also a rich supplement of calcium and magnesium, which are important for the growth and maintenance of bones. In general, a diet higher in these minerals leads to greater bone density.
Are you looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range? We got you covered. Tangerines and similar citrus fruits are rich in vitamin C and fiber. They have been found to help improve blood sugar levels in people with Type 2 Diabetes.
This may be due to nobiletin, a flavonoid found in the fruit that helps protect against the build-up of plaque in the arteries.
Tangerine Fruit Nutrition Facts
One medium tangerine (approximately 88 grams) contains about:
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
Tangerine Vs Orange
Despite their differences, both oranges and tangerines are incredibly healthy. They both contain high levels of vitamin C and potassium, as well as a variety of other minerals, such as dietary fiber, and are highly nutritious for the human body.
Wondering what to do with left orange peels? Read this What To Do With Orange Peels to know how.
Side Effects of Tangerines
Tangerines provide a significant amount of dietary fiber and excessive intake could impact the speed at which the liver metabolizes medication.
People with citrus allergy should avoid intaking as it may cause itching, tingling, redness, or even burns when the skin is touched. It might also cause digestive and respiratory problems.
Tangerines contain a large amount of sugar and consuming a lot of them can affect the blood sugar level. It is highly recommended that one consumes 5 servings per day, one tangerine equating to one serving.
How Many Tangerines Should Be Consumed in a Day?
You can eat tangerines every day. If consumed in moderation, tangerines will only benefit you. They are low-calorie superfoods and rich in vitamins, particularly vitamin C.
The general rule says 3 tangerines a day would be sufficient to eliminate toxins, boost immunity, and elevate mood. Eat tangerines in the morning and afternoon till five o'clock in the evening, but avoid eating them on an empty stomach.
Tip: Don't forget to check whether it contains any chemicals that are harmful to your health.
Tangerines are low in fat and calories, making them an excellent alternative to other citrus fruits. So, the next time you see those little orange-like fruits all over the place during winter, remember, they are not just tasty but good for you too. Why not add them to your diet?
Leia is a fitness expert and a post-graduate in health and nutrition. She educates people through her articles based on research. Her works encourage readers to be aware of what makes food nutritious, the latest medical updates, weight loss, psychology, and a balanced diet. She believes in the well-known philosophy of all time, 'precaution is better than cure.' Explore Leia's other posts for more information and advice on a health-conscious active lifestyle.
