If you’re aiming to incorporate more superfoods into your diet, you don’t have to rely on costly supplements. Tangerines are an example of a common food that is filled with nutrients that can significantly benefit your health.
Tangerines are a sweet and tangy fruit that many people may have overlooked or might be uncertain about how they differ from oranges. If this sounds like you, keep reading to learn more. Once you discover the numerous advantages of consuming tangerines, you’ll be eager to add them to your grocery list.
Are Tangerines Healthy For You?
Certainly! Tangerines are an excellent source of fiber, vitamins, and antioxidants, making them a healthy addition to your diet.
As a sweet citrus fruit closely related to mandarins, tangerines are smaller and easier to peel than oranges, making them a convenient and healthy snack.
Despite their small size, tangerines are packed with nutrients that offer numerous health benefits.
The majority of tangerine benefits can be attributed to its high vitamin C content, as one fruit provides over 25% of your daily needs. Vitamin C aids in iron absorption and fighting off infections, in addition to being a potent antioxidant that guards your cells against stress-related damage and aging.
Citrus fruits like tangerines are a good source of flavonoids, which are plant food compounds that help combat inflammation and lower the risk of chronic illnesses.
Moreover, the tangerine fruit and peel contain substantial amounts of dietary fiber, water, vitamins, and minerals that promote digestive and heart health.
Here is a nutritional breakdown of a standard serving of tangerine, which is roughly equivalent to one medium-sized fruit:
|Total Sugars||9 grams|
|Vitamin C||24 milligrams|
Health Benefits Of Tangerines
How exactly are tangerines good for you? Including them in your diet can:
- Boost immunity.
- Help fight wrinkles.
- Protect brain health.
- Promote heart health.
- Aid weight loss efforts.
- Help prevent anemia.
Consuming tangerines is a beneficial way to support your immune system due to its high vitamin C content.
Vitamin C plays a crucial role in complex immune processes in response to disease or injury, such as protecting and mobilizing white blood cells called phagocytes.
Additionally, vitamin C is essential for the development and function of T cells that produce antibodies to defend your body from invaders. While it remains unclear if high doses of vitamin C can prevent or alleviate cold symptoms, insufficient vitamin C intake can increase susceptibility to infections.
Furthermore, individuals who regularly consume fruits and vegetables rich in nutrients like vitamin C have a lower risk of chronic diseases and cancers.
Help Fight Wrinkles
Tangerines are rich in antioxidants that can benefit skin health and combat signs of aging. Antioxidants work by neutralizing unstable molecules called free radicals, which can cause damage to cells and tissues due to internal or external stressors.
One of the most powerful antioxidants is vitamin C, which can help protect skin cells from harmful UV rays and promote the production of collagen. Collagen is a protein that supports connective tissues throughout the body and helps to maintain healthy skin.
By incorporating tangerines into your diet, you can boost your intake of antioxidants and vitamin C, which may help to protect your skin from premature aging and wrinkling.
Protect Brain Health
As we age, our brain function declines. Improving brain health can greatly impact our quality of life in later years. Tangerines contain antioxidants and flavonoids that may help in achieving this goal.
Vitamin C is known to reduce inflammation and protect brain cells from damage through its antioxidant properties, both of which are risk factors for age-related brain diseases like Alzheimer’s. In addition, laboratory studies have found that flavonoids in citrus fruits can improve memory, motor function, and depressive symptoms in test animals.
Though there are not enough human studies to support these animal studies, one small study in 2015 found that drinking a flavanol-rich juice daily for eight weeks improved memory in older adults. Observational studies have also linked higher citrus fruit intake with reduced risk of dementia, stroke, and depression in adults.
Promote Heart Health
Tangerines are a great source of fiber and can support heart health in various ways.
Fiber has long been recognized for its ability to lower cholesterol levels, a risk factor for heart disease. Moreover, fiber interacts with the beneficial bacteria in your gut, promoting cardiovascular health.
These friendly bacteria convert fiber in your digestive tract into short-chain fatty acids. These fatty acids interact with your body’s cells to regulate blood pressure and inflammation, which helps protect against cardiovascular disease.
Fiber also plays a crucial role in controlling blood sugar levels. High blood sugar can damage blood vessels and is a major contributor to heart disease.
Aid Weight Loss Efforts
Tangerines can aid in achieving a healthy body weight due to their low calorie content and high fiber and water content. With only about 0.5 calories per gram weight, tangerines are a low-calorie snack option that can help you meet your weight goals.
They can also reduce food cravings since fiber helps stabilize blood sugar levels and keeps you feeling fuller for longer. In comparison, a standard potato chip contains about 5.3 calories per gram weight, making tangerines a healthier snack option.
Help Prevent Anemia
Anemia is a condition that can leave you feeling weak and tired due to a lack of healthy red blood cells to transport oxygen to your body’s organs.
Iron-deficiency anemia is a specific type that can occur when your body doesn’t have enough iron to make hemoglobin, a protein in red blood cells that carries oxygen.
Tangerines, which are high in vitamin C, can help your body absorb iron from the foods you eat, making them a great addition to meals that include iron-rich foods like meat, fish, and leafy greens.
As you’re exploring the health benefits of tangerines, it’s important to be aware of the potential drawbacks of drinking lemon water daily.
Potential Side Effects Of Tangerines
Regular consumption of tangerines is generally safe, except for a few potential side effects.
Adding fiber to your diet can lead to digestive problems or diarrhea, so it is essential to increase your fiber intake gradually and drink enough water.
Citrus foods like tangerines are acidic and can cause tooth enamel erosion when consumed excessively. Additionally, they can cause heartburn in some people due to their acidity.
For most individuals, consuming one to two tangerines per day is a safe and moderate intake. However, it’s crucial to consult a healthcare professional if you have any underlying medical conditions or concerns.
Are tangerines and mandarins the same thing?
Tangerines and mandarins are closely related citrus fruits, but they are not the same thing. Tangerines are a type of mandarin that is larger, sweeter, and easier to peel than other mandarins.
How many tangerines should I eat per day?
Consuming one to two tangerines per day is a safe and moderate intake for most individuals. However, it’s important to consult a healthcare professional if you have any underlying medical conditions or concerns.
Can tangerines help with weight loss?
Yes, tangerines can aid in weight loss efforts due to their low calorie content and high fiber and water content. They can also reduce food cravings since fiber helps stabilize blood sugar levels and keeps you feeling fuller for longer.
Can tangerines help prevent anemia?
Tangerines are high in vitamin C, which can help your body absorb iron from the foods you eat. Iron-deficiency anemia is a specific type that can occur when your body doesn’t have enough iron to make hemoglobin, a protein in red blood cells that carries oxygen. Consuming tangerines as part of a balanced diet that includes iron-rich foods like meat, fish, and leafy greens can help prevent anemia.
Can tangerines cause digestive problems?
Adding fiber to your diet can lead to digestive problems or diarrhea, so it’s essential to increase your fiber intake gradually and drink enough water. Tangerines are a good source of fiber, so it’s important to consume them in moderation and balance them with other sources of fiber in your diet.
Can tangerines cause tooth enamel erosion?
Citrus fruits like tangerines are acidic and can cause tooth enamel erosion when consumed excessively. It’s important to consume tangerines in moderation and balance them with other foods in your diet.
Can tangerines interact with medications?
Tangerines are generally safe for most individuals, but they can interact with some medications. If you are taking any medications, it’s important to consult your healthcare professional before consuming tangerines or any other new foods.
How can I incorporate tangerines into my diet?
Tangerines are a versatile fruit that can be eaten alone or used in various dishes. Some ideas for incorporating tangerines into your diet include adding them to salads, smoothies, or yogurt bowls, using them as a garnish for cocktails, or eating them as a snack. You can also use tangerine zest to add flavor to baked goods or marinades.
Are there any other health benefits of tangerines that are not mentioned in the article?
Yes, tangerines also contain potassium, which is essential for maintaining healthy blood pressure and reducing the risk of stroke. Additionally, the flavonoids in tangerines have anti-inflammatory and anti-cancer properties, which may help reduce the risk of chronic diseases.
Tangerines are a nutrient-packed fruit that can greatly enhance your health. Making them a regular part of your diet is an effective way to prevent diseases and infections. Tangerines are easy to incorporate into your diet and can be eaten alone or used in various dishes. Adding tangerines to your meals and snacks is a simple yet effective way to enjoy the many benefits this fruit has to offer.