Calories in tangerines and their health benefits

Tangerines are a type of citrus fruit that range in flavor from very sweet to tangy. Their size can be from egg-sized to grapefruit or bigger, compared to orangesTangerines are smaller and have more water content. They also have less acid and sugar.

Besides that, tangerines are relatively low in carbohydrates compared to other fruit types, but since they are small, it can be easy to eat too many. So, you should be careful especially if you monitor your carbohydrate You have.

In this article, we'll learn about the calories in tangerines, their health benefits, and how to use them in different recipes.

Calories in Tangerines

Here are the calories and full nutrition facts for 100 grams of tangerines:

• Carbohydrates

A 100 gram serving of tangerine provides about 135 grams of carbohydrates, most of these carbs come from natural sugars around 11 grams, including fructose, glucose, and sucrose, plus about 2 grams of dietary fiber.

The dietary fiber in tangerines, like many other citrus fruits, is soluble, which helps slow down digestionand helps stabilize levels of glucose in the blood, and lower cholesterol.

Also, the glycemic index GI of tangerine fruit is about 47, making it a low glycemic index food.

• fat

Mandarins are almost fat-free, with about less than 0.5 grams of fat per 100 grams serving fat.

• protein

Like other fruits, mandarins don't have much proteinwith a 100 grams serving providing about 1 gram of proteinplus small amounts of essential and non-essential amino acids.

• Vitamins and minerals

Tangerines can provide a range of important vitamins and minerals including vitamin A vitamin C andthiamine andVitamin B6 andfolate, in addition to minerals potassium andcalcium andmagnesium andiron.

• calories

Tangerine is a low-calorie food, with a 100-gram serving providing about 53 calories, made up of 90% carbs, 5% protein, and 5% fat.

Health benefits of tangerine

Like other citrus fruits, tangerine contains a large group of compounds Flavonoids Phenols and essential oils that have antioxidant propertiesAlso, tangerines provide a range of phytonutrientsthat can protect against heart and vascular diseases and offer other health benefits.

Health benefits that tangerines can provide include:

1. Tangerines can help prevent some types of cancer

Many studies show that certain compounds, including flavonoids found in citrus fruits like tangerines, are linked to a lower risk of some cancers and have anti-tumor effects, including stomach cancer andbreast cancer lung cancer andcolon cancer liver cancer and leukemia.

2. Tangerines reduce inflammation

Tangerine fruits are high in vitamin C, which is a strong antioxidant. The body doesn't make vitamin C, so it's important to eat foods with this nutrient.

Research has found that antioxidants, like vitamin C, stop cell damage caused by free radicals in the body. This damage is called oxidative stress and it causes inflammation.

Reducing or stopping inflammation might help prevent many conditions like rheumatoid arthritis cancer andinflammatory bowel diseases Neurodegenerative diseases and heart and blood vessel problems anddiabetes andthe aging process.

3. Tangerines support healthy aging

Researchers think oxidative stress from free radicals affects aging. So people eat foods high in antioxidants or take antioxidant supplements to stop age-related decline or delay age-related disorders and aging.

4. Tangerines help manage diabetes

Scientists suggest antioxidants in citrus fruits, including tangerines, might help people with type 2 diabetes. Studies found people with type 2 diabetes have lower levels of antioxidant enzymes and vitamins.

So, eating antioxidant-rich foods might help reduce oxidative stress caused by free radicals in people with diabetes and other inflammatory conditions and help manage it.

5. Tangerines improve eye health

Tangerines are full of vitamin C and vitamin A, both important for keeping eyes healthy. Vitamin A is fat-soluble and helps keep the retina and cornea working well. People with chronic vitamin A deficiency might get dry eyes or trouble seeing in low light.

Also, vitamins A and C help prevent age-related macular degeneration (AMD), a condition that lowers vision as you get older. Vitamin C also helps protect against cataracts.

Tangerine food allergy

People allergic to citrus fruits, including tangerines, might get tingling, itching, redness, swelling, or burning when touching the peel or inside of a tangerine. Sometimes, eating tangerines can cause breathing problems.

So, if you think you have a citrus allergy, see a healthcare provider for proper diagnosis.

Storing tangerines and food safety

You can keep tangerines at room temperature if you plan to eat them within a week. You can also put them in a plastic bag and store them in the fridge to keep them fresh for up to two weeks.

Also, you can freeze tangerines but you should peel them first. Put the pieces in a freezer-safe bag with little or no air. They stay fresh for up to a year.

How to prepare tangerines in recipes

Tangerines are sweet and fresh-tasting. You can enjoy them peeled on their own or pair them with yogurt or cheese for a fiber and protein-rich snack.

Also, tangerines add a sweet and slightly tangy flavor to salads and main or side dishes. You peel them and use their juice for salad dressings.

Fruit in general makes a rich and nice side serving that complements meals and gives a fresh flavor. Tangerines can also be a great add-on to vegetable, chicken, and seafood dishes.

Source of the article.