With summers come the citruses: the limes, the lemons, the oranges and the tangerines. Today, let's get to know the humble tangerine, which is a pleasing mixture of sweet and sour flavours. This citrus fruit is used for a variety of culinary purposes and is perfect for the summer months. It has also got some internet fame after popstar Rihanna confessed to being addicted to this fruit during her pregnancy. This refreshing fruit is filled with vitamin C and potassium. Let’s look into the health benefits this fruit can offer.
What is Tangerine?
Tangerine is a type of orange. Its scientific name varies. It has been treated as a separate species under Citrus tangerina or Citrus x tangerine. Tangerines are orange in colour but some varieties may have shades of green or red.
Compared to common oranges, tangerines are smaller and less rounded. Its taste is less sour, sweeter and stronger than that of an orange.
A ripe tangerine is firm to slightly soft, pitted skin with no deep grooves, as well as orange in colour. The peel of tangerine is thin, with little bitter white mesocarp.
Tangerines combine the freshness and acidic notes of citrus fruits like lemon or lime, with a pleasing sweetness, which gives them a distinct taste.
The peak tangerine season lasts from autumn to spring. Tangerines are mostly peeled and then eaten by hand. The fresh fruit can be added to salads, desserts and main dishes. They are quite juicy and fragrant, making them ideal for cocktails and mocktails.
Fresh or dried peel of tangerines, known as zest, contains fragrant oils that add aroma to baked goods and alcoholic drinks. Juice is also one of the many ways tangerines are consumed.
Tangerine nutrition
100 grams of tangerine contain the following nutrients:
| Nutrients | Measure |
| Calories | 53 |
| Protein | 0.8 g |
| Total Fat | 0.3 g |
| Total Carbohydrate | 13 g |
| Sodium | 2 mg |
| Potassium | 166 mg |
| Vitamin C | 44% |
| Iron | 1% |
| Vitamin B6 | 5% |
| Magnesium | 3% |
| Calcium | 3% |
Tangerine health benefits
Tangerines, like other citrus fruits, are rich in fibre, vitamin C and antioxidants. They have many bioactive metabolites. It contains high levels of beta-cryptoxanthin, which gets converted into vitamin A in the body.
Apart from these, tangerines also contain B vitamins and potassium.
Owing to these reasons, tangerines may prevent inflammation, reduce oxidative stress, keep heart healthy, boost immune system, keep the skin healthy and young and also aid weight loss.
Here are some of the health benefits of tangerines.
• High in antioxidants
• High in vitamin C
• Immunity boosters
• Support brain health
• Improve skin appearance
• Helps in weight-loss
• Support heart health
• Anticancer properties
• Reduces inflammation
• Supports healthy ageing
• Improves diabetes management
• Improves eye health
Rich in antioxidants: Tangerines contain high levels of vitamin C, beta-cryptoxanthin, flavonoids like naringin, hesperidin, tangeretin, and nobiletin. Together, they prevent oxidative stress that can lead to chronic heart diseases, diabetes and even cancer.
Boosts immune system: High levels of vitamin C in tangerines makes it an excellent food for the immune system. The micronutrient arms the immune system with phagocytes that fight pathogens and the infections they may carry.
Good for heart health: Tangerines may be a good food for cardiovascular health. It has potassium, which reduces sodium content and, by extension, high blood pressure. Antioxidants and flavonoids reduce oxidative stress and reduces chances of heart diseases. Vitamin C contributes by reducing blood pressure, platelet aggregation and cholesterol.
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