Tangerines are a popular citrus fruit, widely recognized for their vibrant orange color, sweet flavor, and easy-to-peel skin. They are a smaller variety of mandarin orange, often enjoyed as a convenient, healthy snack or used in cooking and salads. This fruit has long held a reputation as a nutritious addition to the diet, especially during winter months. Understanding the specific components and resulting health benefits confirms its value as part of a balanced diet.
Key Nutritional Components
A medium-sized tangerine contains approximately 47 calories, making it a low-calorie food choice for a snack. The majority of these calories come from carbohydrates, which include natural sugars and dietary fiber. A single medium fruit typically provides about 12 grams of carbohydrates and around 9 grams of natural sugar, primarily fructose, glucose, and sucrose.
The fruit is an excellent source of Vitamin C, often supplying between 20 to 34% of the recommended daily intake in one serving. The fruit also contains a good amount of Vitamin A in the form of carotenoids, such as beta-carotene, which the body converts into the active vitamin form.
Tangerines offer about 1.3 to 2 grams of dietary fiber per medium fruit. The mineral profile includes beneficial amounts of potassium, which is important for fluid balance and nerve signaling. Trace amounts of other minerals like calcium, magnesium, and iron are also present.
Health Contributions of Tangerines
The high Vitamin C content directly supports the immune system by aiding in the production and function of white blood cells. These cells are the body’s primary defense against pathogens, and adequate Vitamin C intake helps ensure they operate effectively. Furthermore, Vitamin C is involved in collagen synthesis, which is necessary for the growth and repair of all body tissues, including skin and cartilage.
The carotenoids, like beta-carotene, function as antioxidants that help neutralize harmful molecules called free radicals. This antioxidant action benefits eye health by supporting normal vision. Additionally, flavonoids present in tangerines, such as tangeretin and nobiletin, offer antioxidant protection, which can help guard cells against oxidative damage.
The dietary fiber in tangerines, which is a mix of both soluble and insoluble types, is beneficial for digestive health. Soluble fiber helps stabilize blood glucose and reduce cholesterol levels by forming a gel-like substance in the gut. Insoluble fiber adds bulk to stools, promoting regularity and preventing constipation. This fiber content also contributes to a feeling of fullness, which can be useful for managing body weight.
Important Dietary Considerations
The natural sugar content of tangerines requires consideration for individuals managing blood sugar levels. While the fruit has a low glycemic index, meaning it does not cause rapid spikes in blood sugar, moderation is advised. Individuals with diabetes should account for the approximately 9 grams of sugar per medium fruit in their daily carbohydrate intake.
The acidity inherent in all citrus fruits can affect dental health if consumed in high quantities. Frequent exposure to citric acid can lead to the erosion of tooth enamel over time. Rinsing the mouth with water after eating citrus fruit helps mitigate this risk.
A consideration involves potential medication interactions, specifically with certain cholesterol-lowering drugs known as statins. Grapefruit is well-known for containing furanocoumarins, compounds that interfere with the metabolism of these drugs. Commercial tangerine varieties and tangelos, which are hybrids, have been tested and found not to contain these drug-interactive compounds at clinically significant levels. Anyone taking prescription medication, particularly statins, should consult their healthcare provider or pharmacist regarding food interactions to ensure safety. A balanced intake of one to two medium fruits daily is a sensible approach to maximize the nutritional benefits.