Did you know that a single cup of sectioned tangerines contains around 103 calories? That may seem like a lot, but tangerines are packed with essential vitamins, minerals, and other nutrients that can have a positive impact on your health.

In addition to being a good source of fiber, tangerines are also rich in vitamin C, vitamin A, and other antioxidants that can help boost your immune system and protect against disease. They also contain potassium, folate, and other nutrients that are important for maintaining overall health and wellbeing.

In this article, we'll explore some practical tips and strategies for incorporating more tangerines into your diet so that you can reap the many health benefits that they have to offer.

Calories in a cup of tangerine

One cup of sectioned tangerines contains approximately 103 calories. While this may seem like a lot, it's important to remember that tangerines are also packed with essential vitamins and minerals that can help boost your overall health and wellbeing. If you're concerned about the calorie content of tangerines, try incorporating smaller portions into your diet. For example, you could add a few tangerine slices to your morning oatmeal or yogurt, or enjoy them as a midday snack. By eating tangerines in moderation, you can enjoy their many health benefits without worrying about consuming too many calories.

Vitamins and minerals in tangerine

Tangerines are a good source of fiber, vitamin C, vitamin A, potassium, and other nutrients that are important for maintaining overall health and wellbeing. Vitamin C, in particular, is an antioxidant that can help boost your immune system and protect against disease. Potassium is important for maintaining healthy blood pressure levels, while fiber can help promote digestive health and reduce your risk of certain types of cancer. Tangerines also contain folate, which is important for fetal development during pregnancy, and other antioxidants that can help protect against cellular damage caused by free radicals. They also have anti-inflammatory properties and may be beneficial for people with conditions such as arthritis and heart disease.

Tangerine and weight loss

Tangerines are low in calories and high in fiber, making them a great snack for people who are trying to lose weight. The fiber in tangerines can help promote feelings of fullness and prevent overeating, while the low calorie content makes them a guilt-free snack option. In addition to being a good snack option, tangerines can also be incorporated into meals as a healthy and flavorful ingredient. Try adding tangerine slices to salads, or using tangerine juice as a marinade for grilled chicken or fish. By incorporating tangerines into your diet in creative and delicious ways, you can improve your overall health and achieve your weight loss goals.

Tangerine benefits for skin

Tangerines contain high levels of vitamin C, which is important for maintaining healthy skin. Vitamin C can help stimulate collagen production, which can reduce the appearance of wrinkles and fine lines. It can also help protect against skin damage caused by UV rays and other environmental stressors. In addition to vitamin C, tangerines also contain antioxidants and anti-inflammatory compounds that can help improve skin health. These compounds can help reduce inflammation, prevent acne breakouts, and improve skin texture and tone.

Tangerine season

Tangerines are generally in season from November to April, although the exact timing can vary depending on the region where they are grown. During this time, tangerines can be found at most grocery stores and farmers' markets. When selecting tangerines, look for fruit that is firm, smooth, and heavy for its size. Avoid tangerines that are soft or have blemishes, as these may be overripe or damaged. Tangerines can be enjoyed on their own as a healthy snack, or incorporated into a variety of dishes for added flavor and nutrition. Try adding tangerine segments to salads, smoothies, or yogurt for a sweet and tangy twist. Or, use tangerine juice as a marinade for chicken, pork, or fish for a healthy and flavorful meal option.

Tangerine juice vs. whole tangerine

One advantage of drinking tangerine juice is that it can be a quick and convenient way to get the nutritional benefits of tangerines without having to peel and section the fruit. Tangerine juice can also be used in a variety of recipes, including smoothies, cocktails, and marinades. However, it's important to note that tangerine juice may not be as filling as eating the whole fruit. When you eat a whole tangerine, you get the benefit of the fiber in the fruit, which can help promote feelings of fullness and prevent overeating. Tangerine juice, on the other hand, is generally higher in sugar and lower in fiber, which can cause blood sugar spikes and leave you feeling hungry soon after drinking it. In general, it's best to consume tangerines in their whole form whenever possible. If you do choose to drink tangerine juice, try pairing it with a source of fiber and protein, such as a handful of nuts or a slice of whole grain toast, to help balance out the sugar content and keep you feeling full and satisfied.

Tangerine recipes

Tangerine Salad: Combine sliced tangerines, mixed greens, sliced almonds, and crumbled feta cheese for a healthy and flavorful salad option. Drizzle with a tangerine vinaigrette for added flavor. Tangerine Marinade: Use tangerine juice, soy sauce, garlic, and ginger to create a flavorful marinade for chicken, pork, or fish. Let the meat marinate for at least an hour before grilling or baking for a healthy and delicious meal option. Tangerine Smoothie: Combine tangerine segments, Greek yogurt, almond milk, vanilla extract, and honey in a blender and blend until smooth. Serve as a healthy and satisfying breakfast option or midday snack.

How to select and store tangerines

When selecting tangerines, look for fruit that is firm, smooth, and heavy for its size. Avoid tangerines that are soft or have blemishes, as these may be overripe or damaged. Once you've selected your tangerines, store them in a cool, dry place away from direct sunlight. Tangerines can be stored at room temperature for up to a week or in the refrigerator for up to two weeks. Before eating or using your tangerines, be sure to wash them thoroughly to remove any dirt or bacteria that may be present on the skin.

Risks and side effects of consuming tangerines

Some people may be allergic to tangerines or other citrus fruits. If you develop symptoms such as hives, itching, or swelling after eating tangerines, seek medical attention immediately. Tangerines are also high in citric acid, which can irritate the mouth and cause canker sores in some people. If you experience mouth sores after consuming tangerines, try reducing your intake or avoiding them altogether. Finally, tangerine juice can be high in sugar, which can cause blood sugar spikes and contribute to weight gain if consumed in excess. If you're concerned about the sugar content of tangerine juice, try consuming whole tangerines instead, or pairing your juice with a source of fiber and protein to help balance out the sugar content.

Tangerine vs. other citrus fruits

Tangerines are often compared to oranges, which are a similar citrus fruit. While both fruits are high in vitamin C and other nutrients, tangerines are generally lower in calories and higher in fiber than oranges. Grapefruits are another citrus fruit that are often touted for their health benefits. Like tangerines, grapefruits are high in fiber and vitamin C, but they also contain certain compounds that can help promote weight loss and lower cholesterol levels. Ultimately, no one citrus fruit is better than the others when it comes to nutrition. Each fruit has its own unique nutritional profile and health benefits, so it's best to incorporate a variety of citrus fruits into your diet for optimal health.