What is Tangerine?

Tangerine (Citrus reticula) also known as mandarin oranges is a citrus fruit that is native to China and is widely grown in warmer climates around the world like Nigeria and other West African countries. It has a sweet taste and bright red to orange color, thin and easy-to-peel skin. Tangerines are smaller in size, contain more water, have less acid and sugar, and sweeter than oranges.

Tangerine fruit is packed with numerous antioxidants and nutrients such as flavonoids, beta-carotene, folate, vitamin C, vitamin A, and potassium. The presence of these nutrients in tangerine are beneficial to human health in the following ways.

Nutritional Value of Tangerine

Tangerines are not only delicious but also offer a range of nutritional benefits.

The nutritional value of a medium-sized tangerine (130 grams):

• Calories: 47 kcal
• Carbohydrates: 12 grams
• Sugars: 9 grams
• Dietary Fiber: 2 grams
• Protein: 0.6 grams
• Fat: 0.2 grams
• Vitamin C: 40 mg (44% of the Daily Value)
• Vitamin A: 14 IU
• Folate: 9 mcg
• Potassium: 160 mg
• Calcium: 37 mg
• Magnesium: 12 mg

Tangerines are particularly rich in vitamin C, which supports immune health and skin integrity. They also provide dietary fiber that aids in digestion and helps regulate blood sugar levels. Their low calorie and fat content make them a healthy and refreshing option for a balanced diet.

The Nutritional Power of Tangerines

Tangerines, with their bright, juicy segments and sweet-tart flavor, are not just a delightful snack—they’re also a nutritional powerhouse. This citrus fruit is packed with a variety of vitamins, minerals, and antioxidants that contribute to overall health and well-being. Let’s dive into what makes tangerines an excellent addition to your diet.

1. Rich in Essential Vitamins and Minerals

Beyond vitamin C, tangerines provide a range of other essential nutrients. They are a good source of vitamin A, which supports vision health and immune function. Folate, another important nutrient found in tangerines, is essential for cell division and the production of DNA. Additionally, tangerines offer potassium, which is crucial for maintaining healthy blood pressure levels, and calcium, which supports bone health.

2. Rich in Vitamin A

Vitamin A (Retinol), which is very important in maintaining overall health, is contained in tangerine, making it an excellent source of vitamin A. Retinol is needed by the body for improving eye function, boost the immune system, and reproduction. Vitamin A helps to prevent the development of night blindness and slows the decrease in eyesight experienced by some people as they age.

3. Good source of vitamin C

One of the standout features of tangerines is their impressive vitamin C content. A single medium-sized tangerine can provide approximately 40% of the recommended daily intake of this essential vitamin. Tangerines is a good source of vitamin C, an important antioxidant that can helps to protect the skin from damage caused by free radicals. Vitamin C is crucial for several bodily functions, including boosting the immune system, promoting healthy skin, and fighting oxidative stress. Regular consumption of tangerines can help support your body’s defenses and keep your skin looking vibrant and healthy.

4. Rich in Folate

Tangerine fruit are packed with folate. Folate helps to produce important genetic materials such as DNA and RNA in the human body. It also helps in the proper functioning and production of the RBC and iron in the body system. Folate consumption results in the prevention of changes in DNA that can lead to cancer.

5. Rich in Dietary Fiber

Tangerines are also a good source of dietary fiber. A medium tangerine contains around 2 grams of fiber, which plays a vital role in digestive health. Fiber helps maintain regular bowel movements, prevents constipation, and contributes to a feeling of fullness, which can aid in weight management. Additionally, fiber helps regulate blood sugar levels, making tangerines a smart choice for those managing diabetes.

6. Antioxidant Benefits

Tangerines are rich in antioxidants, including flavonoids and carotenoids. These compounds help protect the body from oxidative stress by neutralizing harmful free radicals. Antioxidants play a key role in reducing inflammation and lowering the risk of chronic diseases, such as heart disease and certain cancers. By including tangerines in your diet, you can take advantage of these protective benefits.

7. Low-Calorie and Hydrating

For those mindful of calorie intake, tangerines are an excellent choice. They are low in calories but high in water content, making them a hydrating and satisfying snack. The natural sugars in tangerines provide a quick energy boost, while the fiber content helps keep hunger at bay.

Conclusion

Incorporating tangerines into your daily diet is a simple yet effective way to boost your nutritional intake. Their vibrant flavor and impressive nutrient profile make them a versatile and healthful addition to meals and snacks. Whether you enjoy them on their own, add them to salads, or use them in recipes, tangerines offer a tangy and nutritious boost to your overall well-being. So, the next time you reach for a snack, consider grabbing a tangerine and savoring both its taste and its myriad health benefits.

20 Health Benefits of Tangerine

1. Boosts immunity

Tangerines are super rich source of vitamin C, which helps to boost immunity and fight off infections. Vitamin C aids in efficient production of White blood cells in our body, which is the key component of our immune system that defends our body against foreign invaders like viruses and bacteria. Vitamin C antioxidant helps to shields our immune system from free radical-induced oxidative damage. Therefore, eating tangerines regularly can help prevent a number of common illnesses, such as the flu, viral fever, cough, and colds.

2. Rich in antioxidants

The rich source of Vitamin C antioxidants in tangerine plays a crucial role in protecting the cell and body against the damaging effects of free radicals that are affecting the collagens, DNA, and cells. Free radicals contribute to the development of chronic diseases such as cancer, heart disease, and diabetes. Therefore, the regular consumption of tangerine fruit will help in preventing the formation of free radical that causes oxidation. The antioxidants in tangerine also aid in protecting the heart from dangerous effects of free radical inflammation and damage.

3. Strengthens the Bone

The fruits of Tangerine are rich in minerals such as potassium, calcium, magnesium, phosphorus. While zinc, copper, and manganese are present in low percentages. The minerals contained in tangerine play an important role in bone maintenance for a healthy bone.

The presence of potassium in tangerine has positive impact on the body cells, tissues, and organs. They also play an important role in skeletal and smooth muscle contraction, thereby reducing the risk of osteoporosis. Adequate eating of tangerine Will help to prevent the bone from getting weak and fractures.

4. Rich in Flavonoids

Tangerines contain a high level of flavonoids that contributes to the proper functioning of immune and hormones. The flavonoids in tangerine aids in eliminating the chances of cancerous cells developing in the body, which might lead to the proliferation of tumors. Flavonoids helps to fight against free radicals in the body and are capable of preventing the development of heart diseases.

5. Detoxifying and Purifying Effects

Tangerine has an essential oil called depurative that has detoxifying and purifying effects. This oil helps to cleanse dirty substances in the blood and excess uric acid from the body. The essential oil possesses a tonic, antispasmodic, seductive, stomachic, and digestive agent. This in turn aids the body to purge excess uric acid, pollutants, extra salt, and water through the excretory system.

6. Promotes Healthy Hair

The presence of vitamin A, vitamin B12, and vitamin C is beneficial to human hair. Tangerine juice and oil makes hair to be shiny and healthy. Vitamin C helps to build collagen, which contributes to healthy hair. Cobalamin (Vitamin B12) promotes hair growth, reduces hair loss, and slows down the greying process of the hair. Vitamin A moisturizes the sebum in the scalp thereby keeping the scalp less dry.

7. Improves the Skin

The homemade facial masks of tangerine can be applied to get a brighter skin. The facial mask helps to keep the skin soft, remove excess oil and harmful bacteria on the skin. Tangerine is a good source of vitamin A, which plays an important role in moisturizing the skin, improves skin’s elasticity, and reduces aging signs such as lines, wrinkles, and others. Therefore, regular consumption of tangerine fruit can get rid of wrinkles, fine lines, pimples, and other skin diseases. Tangerines can also prevent premature aging and skin deterioration. This is due to the high level of vitamin C that is present in the fruit. The vitamin C helps to protect the skin from damage caused by free radicals, keep the skin firm and smooth, stimulate the production of collagen, a protein that gives structure to the skin.

8. Improves Digestion

Taking tangerine after each meal aids in digestion of the food. Tangerine has high amount of dietary fiber which helps in fastening the digestion of food, regulate bowel movements, and prevents constipation. Tangerine contains high amount of water and vitamin A which contributes greatly in the absorption of nutrients from food and in keeping the digestive system hydrated. Tangerines contain pectin, which helps to lower cholesterol levels and improve gut health.

9. Regulates Blood Pressure

Tangerines are packed rich with potassium and a small amount of sodium. The rich content of potassium in the fruit helps to regulate blood pressure, prevent hypertension, send nerve signals, regulate fluid, and regulate muscle contractions in the body. Therefore, regular consumption of tangerine fruits regulates blood pressure and helps the blood vessels to relax.

10. Promotes a Healthy Heart

Tangerine is a good source of dietary fiber, vitamin C, vitamin B6, and potassium which are known to improve the heart’s health. Tangerine fruits protect the heart from damages caused by free radical. It has rich supply of vitamin C, an antioxidant that aids in terminating free radicals in the blood, thereby improving blood circulation in the heart.

11. Regulates Cholesterol level

Due to the high level of vitamin C antioxidants in tangerine, the regular consumption of tangerine can therefore help in preventing the oxidation of LDL cholesterol and in reducing the risk of cardiovascular diseases. Tangerines is also a good source of dietary fiber, which aids in maintaining healthy cholesterol levels and in reducing the risk of heart disease. Tangerines contain limonoids compound that can lower cholesterol levels and protect against heart disease.

12. Enhances Brain Function

Tangerine is a good source of potassium, folate and various antioxidants that are known to provide neurological benefits. Folate acid is essential for brain function, improve cognitive abilities and decline of Alzheimer’s disease. Potassium increased the blood flow to the brain, increases cognition, concentration, and neural activity.

13. Helps in Weight Loss

Tangerine is super rich source of dietary fiber, making it a good food for weight maintenance because it can help to keep you feeling full and satisfied. Tangerine helps to increase the production of cortisol hormone which affects the storing of fat in the body system, which will enabling you to maintain a slim body. Tangerines are low in calories, with only about 35 calories per fruit. By incorporating tangerines into your diet, you may be able to reduce your overall calorie intake and maintain a healthy weight.

14. Good for Pregnant Women and Babies

Deficiency of folic acid in pregnant women can lead to neural tube defects in newborns, miscarriages, as well as underweight infants. Tangerines is a good source of Vitamin B Complex such as folic acid which aids in amino acid metabolism, neural tube formation, red and white blood cell formation, cell growth and cell division in prenatal babies. Folate is needed for the metabolism of amino acid, production of red blood cells, and white blood cells, cell growth and cell division. The regular consumption of food rich in folic acid such as tangerine decrease miscarriages in pregnant woman. Therefore, folic acid is needed by pregnant woman for proper development of babies, the nervous system, the placenta, and forming of bones.

15. Prevents Diabetes

Tangerines contain nobiletin flavonoid which is effective in the prevention of type 2 diabetes. Therefore, regular eating of tangerine fruits can help a lot in reducing the risk of diabetes. By preventing fat from being stored up in the body, Tangerine fruit can therefore help to reduce the development of fat, most especially in the liver.

16. Control Cholesterol Absorption

Tangerine is a rich source of dietary fiber which helps to control the absorption of cholesterol, this in turn cuts the probability of been obese. Tangerine also contains flavonoids and limonoids that help to lower the LDL or “bad” cholesterol levels in the body.

17. Promotes Wound Healing

Tangerine fruits promote wound healing because it contains vitamin C which is essential in collagen synthesis. The high level of collagen synthesis leads to speedy healing, recovery, and minimal scarring. Applying tangerine oil to your injury will definitely help in speedy healing of the wound.

18. Anti-inflammatory effects

The terpenes compound that is found in tangerines have anti-inflammatory effects. Inflammation is a natural process that helps the body to fight off infection and injury, but chronic inflammation can contribute to the development of chronic diseases such as heart disease, diabetes, and cancer. By reducing the inflammation, tangerines may help to reduce the risk of these conditions.

19. Good for eye health

Tangerines is a good source of vitamin A, which is important for eye health. Vitamin A helps in maintaining eye and is needed for the production of pigment in the retina. The high level of vitamin C in tangerine supports eye health by delaying the onset of cataracts and age-related macular degeneration. Tangerine contains powerful antioxidants that neutralize harmful free radicals, which can cause cell damage and lead to cancer.

20. Mood Boosters

Perceiving the smell of tangerine is an instant mood booster. It can help lot in improving your mood positively, reducing anxiety levels, stress, thereby leaving you to feel more relaxed.

Conclusion

As you can see, tangerines are a great addition to your diet and can offer numerous health benefits. From boosting your immune system to preventing chronic diseases, tangerines are a powerhouse of nutrition. It is rich in vitamins and other phytochemicals components that make the fruit beneficial for health and something everyone should consume regularly. So, next time you’re looking for a healthy snack, grab a tangerine and enjoy the sweet and juicy goodness!

Potential Side Effects of Tangerines on Your Health

Tangerines, also known as mandarins, are a type of citrus fruit that are beloved for their sweet and tangy taste, as well as their high vitamin C content. They are a popular snack and ingredient in many dishes, and are often touted as a healthy addition to one’s diet. However, while tangerines do offer a variety of health benefits, there is a growing concern about the potential side effects that consuming too many of these fruits may have on our health. In this blog, we will delve into the bittersweet truth about tangerines and shed light on the possible adverse effects they may have on our bodies.

1. Acid Reflux and Heartburn

Due to their high acidity levels, tangerines can trigger acid reflux and heartburn in individuals who are prone to these conditions. This is due to the citric acid in tangerines which can irritate the lining of the esophagus, causing discomfort and a burning sensation in the chest. Additionally, tangerines contain a compound called synephrine, which has been linked to an increased risk of acid reflux and heartburn.

2. Allergic Reactions

While tangerines are generally considered safe for consumption, some individuals may have an allergic reaction to them. This can range from a mild reaction, such as an itchy mouth or throat, to a more severe reaction like anaphylaxis. Those who have a citrus allergy or a pollen allergy may be more susceptible to tangerine allergies.

3. Interactions with Certain Medications

Tangerines contain compounds called furanocoumarins, which can interfere with the metabolism of certain medications. These compounds inhibit a liver enzyme responsible for breaking down medications, leading to potentially higher levels of the drug in the body. This can increase the risk of side effects and complications from medications.

4. Dental Issues

Although tangerines are a good source of vitamin C, they also contain high amounts of natural sugars. This can increase the risk of tooth decay and cavities, especially if tangerines are consumed frequently or in large quantities. Additionally, the acidic nature of tangerines can also erode tooth enamel, leading to sensitivity and other dental problems.

5. Blood Sugar Spikes

Tangerines are considered a high-glycemic food, meaning they can cause a rapid increase in blood sugar levels. While this is not a major concern for healthy individuals, it can pose a risk for those with diabetes or individuals who are trying to manage their blood sugar levels. Consuming too many tangerines can lead to spikes in blood sugar, which can be harmful in the long run.

In conclusion, while tangerines do offer various health benefits, it is important to be aware of their potential side effects. Moderation is key when it comes to consuming tangerines and individuals with certain health conditions should consult their healthcare provider before adding them to their diet. As with any food, it is important to consume tangerines in moderation and to listen to your body for any adverse reactions. Stay informed, enjoy tangerines in moderation, and maintain a balanced diet for optimal health.

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