8 Amazing Health Benefits of Tangerines

Tangerines are the mandarin variety of orange named after the place of origin which is Tangier in Morocco. They are the second-largest cultivated fruits.⁽¹⁾ The variety available in the market is the hybrid of the mandarin orange.

Tangerines are very popular citrus fruits and have a sweet flavor. They are sweeter than oranges and can be a healthy dessert option, a good ingredient in a smoothie, and a quick healthy snacking option. They can also be used in jams and salad.

Both peel and flesh of tangerine are nutritious.

1. Rich in Nutrients

   Despite the small size in comparison with other citrus fruits, tangerines have a rich nutrient profile.

   They are 85 percent water, and consist of other nutrients, which include 47 calories, 12 grams carbohydrates, 2 grams fiber, 0.7 grams protein, 0 fat, 26% of the daily of vitamin C, 3% of the daily value of vitamin A, and 3% of daily value of potassium.⁽²⁾

   The vitamin C content of tangerines is responsible for most of its health benefits. They also contain beta-cryptoxanthin, an antioxidant that gets converted to vitamin A in the body and is responsible for giving orange color to tangerines.⁽³⁾

2. Tangerines are Rich in Antioxidants

   Antioxidants play a role in protecting the body against the harmful effects of oxidative stress caused by free radical accumulation. Free radicals are the harmful molecules that are involved in the development of chronic diseases such as heart disease, arthritis and cancer.^{(4, 5)}

   Along with their peels, tangerines are a good antioxidant source as they contain beta-cryptoxanthin and flavonoids such as naringin, tangretin, and nobiletin and also contain vitamin C.^{(3, 5, 6)}

   Vitamin C is known for its beneficial effects on the skin and has cancer-fighting properties.^{(7, 8)}

   Flavonoids have numerous health benefits such as brain-protective properties and playing a role in reducing the risk of chronic diseases.⁽⁹⁾

3. Immunity Boosting Benefits of Tangerine

   Vitamin C present in tangerines protect the immune system from bacteria and virus by acting on T cells, type of white blood cells that play a role or protecting the body.⁽⁸⁾ It influences the T cell development and function and blocks the pathway that leads to their death.

   Vitamin C also enhances phagocytes that ingest bacteria and other harmful compounds and strengthens the immune response.⁽¹⁰⁾

   A study done, linked the intake of 1-2 grams of vitamin C per day with reduced severity and duration of the common cold.⁽¹¹⁾

4. Support Brain Health

   Vitamin C and nobiletin are the antioxidants present in tangerine that protects against brain disorders such as Alzheimer’s disease and Parkinson’s disease.^{(8, 12)} Nobiletin protects the brain from beta-amyloid accumulation and toxicity that is associated with disease onset. It may also reduce the negative effect of Alzheimer’s on the brain such as memory loss.

   Vitamin C with its antioxidant properties protects against free-radical induced brain damage.

5. Tangerine is Beneficial in Improving Skin Appearance

   Collagen is a protein that gives structure, strength, and stability to the connective tissue including skin.⁽¹³⁾

   Vitamin C has a positive effect on collagen production.

   As a person grows old, collagen decreases. Vitamin C promotes collagen synthesis and improves wound healing and reducing signs of aging.^{(8, 13)}

   It also reduces the signs of aging caused due to free-radical damage.

6. Weight Loss Benefits of Tangerine

   Tangerines increase the daily fiber intake and hence increases weight loss.

   Tangerine provides insoluble fiber that doesn’t ferment in the intestine. It enhances the feeling of fullness and regulates appetite and promotes weight loss.⁽¹⁴⁾

   Studies show that people who have high fiber intake are more able to prevent weight gain compared to those who eat less fiber.⁽¹⁴⁾

7. Tangerine is Beneficial in Improving Heart Health

   The antioxidants present in tangerines may promote heart health.

   Atherosclerosis can increase the risk of heart attack and stroke.⁽¹⁵⁾ Vitamin C reduces the risk of heart disease by reducing the risk of blood pressure and platelet accumulation. It also improves the function of the blood vessels and lowers blood triglycerides and LDL cholesterol levels.⁽⁸⁾

8. Tangerines Have Anti-Cancer Properties

   Vitamin C has the ability prevent to tumor growth and spread. It also has wound healing properties.⁽⁸⁾ It can also improve the outcome in the case of terminal cancers.
   Flavonoids reduce the risk of cancer including gastric, breast, colon, and lung cancer.

   Tangerines are a versatile fruit that can be easily included in the diet. They can be added to the salad, juices, smoothies, breakfast, and cocktails

   Go ahead and enjoy these refreshing, sweet, juicy, and nutritious fruits and their beneficial properties.

Also Read:

• Skin & Hair Health Benefits of Tangerine Essential Oil