Tangerines are a delicious and healthy fruit that are packed with nutritional benefits. 100 grams of raw tangerines contains around 42 calories which makes it a great snack option for those who are watching their calorie intake.

In addition to being low in calories, tangerines are also a great source of key vitamins and minerals that are essential for good health. They are rich in vitamin C, fiber, potassium and antioxidants such as flavonoids and carotenoids.

In this article, we'll explore the many benefits of tangerines and some tips on how to include them in your diet to enjoy their health benefits to the fullest.

Nutritional benefits of tangerine

Tangerines are a great source of several key vitamins and minerals. One medium-sized tangerine contains around 37% of the recommended daily intake of vitamin C. Vitamin C is important for immune system support and helps to protect the body from infections and illnesses. In addition to vitamin C, tangerines are also a good source of dietary fiber. Fiber is important for maintaining digestive health and can help to prevent constipation and other digestive problems. Tangerines are also a good source of potassium which supports healthy blood pressure levels and heart health.

Vitamin C content in tangerine

Tangerines are one of the best sources of vitamin C, with a single tangerine containing around 37% of the recommended daily intake. Vitamin C is important for immune system function and helps to protect the body against infections and illnesses. In addition to supporting the immune system, vitamin C is also important for the production of collagen - a protein that supports healthy skin and joints. Vitamin C is also a powerful antioxidant that helps to protect the body against free radicals that can cause cellular damage and increase the risk of chronic diseases such as cancer and heart disease.

Tangerine and weight loss

Tangerines are a great snack option for those who are trying to lose weight. They are low in calories and high in fiber, which helps to fill you up and keep you feeling full for longer periods of time. Tangerines also contain flavonoids and hesperidin, which have been shown to have anti-obesity effects. One study found that consuming tangerines regularly was associated with a lower risk of obesity and metabolic syndrome - a cluster of conditions that includes high blood pressure, high blood sugar, and high cholesterol levels.

Tangerine and immune system

Tangerines are a great source of vitamin C which plays a critical role in immune system function. Vitamin C helps to stimulate the production of white blood cells, which are responsible for fighting infections and illnesses. In addition to vitamin C, tangerines also contain antioxidants and other nutrients that support immune system health. One study found that consuming tangerines regularly can help to boost the immune system and reduce the risk of infections and illnesses. Tangerines are also a good source of potassium which supports healthy blood pressure levels and heart health.

Tangerine and skin health

Tangerines are a great source of vitamin C which is essential for healthy skin. Vitamin C supports collagen production - a protein that gives skin its elasticity and helps to reduce the appearance of fine lines and wrinkles. In addition to vitamin C, tangerines are also a good source of beta-carotene, which is converted to vitamin A in the body. Vitamin A is important for skin health and helps to regulate cell growth and turnover. Tangerines also contain antioxidants that help to protect the skin against free radicals that can cause cellular damage and premature aging.

Tangerine and digestion

Tangerines are a good source of dietary fiber, which is important for maintaining digestive health. Fiber helps to promote regular bowel movements and can help to prevent constipation and other digestive problems. In addition to fiber, tangerines also contain compounds called flavonoids and hesperidin, which have been shown to reduce inflammation in the digestive tract and promote the growth of beneficial gut bacteria. These compounds may also help to prevent digestive conditions such as ulcers and inflammatory bowel disease.

Tangerine and heart health

Tangerines are a good source of potassium, which is important for heart health. Potassium helps to regulate blood pressure levels and can help to prevent hypertension - a major risk factor for heart disease. In addition to potassium, tangerines also contain flavonoids and hesperidin, which have been shown to improve blood circulation and reduce inflammation in the arteries. These compounds may also help to reduce the risk of heart disease and stroke.

How to select and store tangerines

When selecting tangerines, look for fruits that are firm, heavy and have a smooth skin. Avoid fruits that are overly soft, moldy or have blemishes. Tangerines can be stored at room temperature for up to a week or in the fridge for up to two weeks. To maximize shelf life, store tangerines in a cool, dry place away from direct sunlight. You can also freeze tangerine segments for later use in smoothies or desserts.

Tangerine recipe ideas

Tangerines are a versatile fruit that can be used in a wide range of recipes. Try adding tangerine segments to salads, smoothies or yogurt for a refreshing and nutritious snack. You can also use tangerine zest to add flavor to baked goods such as muffins or cakes. For a tasty and healthy dessert, try making tangerine sorbet by blending tangerine juice, sugar and water in a blender and freezing the mixture until solid. Or, whip up a batch of tangerine salsa by combining tangerine segments with diced tomatoes, red onion, cilantro, and lime juice.

Tangerine vs orange: which is healthier?

Both tangerines and oranges are healthy fruits that are rich in vitamins, minerals and antioxidants. Tangerines are slightly lower in calories and higher in vitamin A and potassium than oranges. Oranges are higher in vitamin C and folate than tangerines. Ultimately, both fruits are great options for a healthy and balanced diet. Try incorporating both tangerines and oranges into your meals to enjoy their unique health benefits.