Health Benefits of Tangerines

The tangerine is a type of mandarin orange that gets its name from Tangier, Morocco, where it was first introduced. Although many different kinds of tangerines are available today, they are all considered variations or hybrids of the mandarin orange.

Tangerines are loved around the world because of their naturally sweet taste and juicy texture. Compared with regular oranges, they are often sweeter, making them a delicious and nutritious choice for a snack or dessert.

Health Benefits of Tangerines

Like other citrus fruits, tangerines are rich in vitamin C. They also provide a moderate amount of vitamin A, with about 100 grams of tangerine supplying roughly 4% of the recommended daily intake.

Even the peel of a tangerine contains beneficial compounds. It is rich in a powerful antioxidant called tangeretin, a type of flavonoid. Research suggests that these compounds may help support healthy cholesterol levels.

Supports Healthy Skin

Maintaining enough vitamin C in the body is important for skin health.

Vitamin C plays an essential role in producing collagen, a protein that helps keep skin firm and youthful-looking. Studies also suggest that vitamin C may help protect the skin from damage caused by exposure to sunlight.

Helps Protect Eye Health

The high vitamin C content in tangerines may also contribute to better eye health.

Vitamin C and other antioxidants have been linked to a lower risk of certain age-related eye conditions, including cataracts and age-related macular degeneration. Getting enough antioxidants through foods like tangerines may help maintain healthy vision as you age.

Supports Heart Health

Eating fruit regularly may have positive effects on cardiovascular health.

A five-year study involving more than 500,000 adults found that consuming at least half a cup of fresh fruit daily was associated with a lower risk of heart disease. People who ate fruit every day were about one-third less likely to die from heart attacks or strokes.

Adding tangerines to your daily fruit intake is an easy and delicious way to support heart health.

Tangerine Nutrition Facts

Besides being an excellent source of vitamin C, tangerines also provide dietary fiber. Increasing fiber intake can support healthy digestion and may help with weight management.

Women younger than 50 are generally encouraged to consume around 25 grams of fiber per day, while men should aim for approximately 38 grams.

Tangerines also contain smaller amounts of several important nutrients, including:

Thiamin

Vitamin B6

Copper

Potassium

Pantothenic acid (vitamin B5)

Nutrients in One Serving

A medium tangerine, measuring about 2½ inches in diameter and weighing approximately 88 grams, contains:

Calories: 47

Protein: 0.7 grams

Fat: 0.3 grams

Carbohydrates: 12 grams

Fiber: 1.6 grams

Sugar: 9.3 grams

Recommended Serving Size

For most healthy adults, there is generally no strict limit on how much fruit can be safely eaten.

The main consideration with fruits like tangerines is their natural sugar content. However, the fiber found in tangerines helps slow down sugar absorption, making them a balanced fruit choice.

Health experts typically recommend that adults consume around 1.5 to 2.5 cups of fruit each day. One medium tangerine counts as approximately one serving of fruit, making it a convenient way to reach this daily goal.

Ways to Enjoy Tangerines

Because of their natural sweetness, tangerines are a wonderful healthy dessert option.

They can be enjoyed on their own or combined with other fruits such as peaches and apples. They also pair nicely with lightly sweetened yogurt for a simple and refreshing treat.

Tangerine peels can also be used in cooking if prepared properly.

How to Prepare Dried Tangerine Peel

In Chinese cuisine, dried tangerine peel, known as “chen pi,” is a traditional ingredient made by drying the peel in sunlight.

To prepare it, first remove most of the white inner pith from the peel. Then place the peels in direct sunlight and allow them to dry, turning them once each day for about a week.

For a quicker method, place the peels on a parchment-lined baking sheet and dry them in an oven at 200°F for around 30 minutes. Be careful to avoid burning them.

Cooking Uses for Tangerine Peel

Dried tangerine peel adds a unique citrus aroma and flavor to many dishes.

It is commonly used in Chinese recipes such as tangerine beef and can also be added to drinks like mulled wine or warm apple cider for a fragrant seasonal twist.

With their bright flavor, nutritional value, and versatility, tangerines are a simple fruit that can be enjoyed fresh, cooked, or incorporated into many traditional recipes.