Tangerines contain nutrients that help wounds heal faster and make us more resistant to colds, but they also have some surprising benefits for the heart and weight control.
Mandarins are not only among the most delicious citrus fruits, but they also contain many nutrients and vitamins useful for preventing and curing diseases. The impact on immunity and its improvement is important not only for colds and resistance to viruses, but also for preventing the development of serious diseases.
What nutrients do tangerines contain?
A medium tangerine (88 grams) also contains the following nutrients:
– carbohydrates (11,7 g)
– total sugars (9,33 g)
– calcium (32,6 mg)
– folic acid (14,1 mcg)
– beta carotene (136 mcg)
– high amount of fiber
Mandarins also contain many other active ingredients that can be beneficial to our health if consumed daily in moderate amounts, mainly vitamins C, E and B12.
Vitamin C in tangerines: quantity and benefits
Citrus fruits are an excellent source of vitamin C. One medium tangerine provides 31 percent of an adult woman's daily vitamin C requirement and 27 percent of a man's. Since cooking destroys vitamin C, the best way to reap the maximum nutritional vitamin benefits of tangerines is to eat them raw.
Certain categories of people may be at greater risk of vitamin C deficiency (smokers, people with poor absorption…). Patients with sensitive intestines should check the effect of citrus fruits on their intestinal flora and consult a doctor before daily consumption.
Tangerines and other citrus fruits have a wide range of effects. Numerous studies have confirmed that phytochemicals and active compounds in citrus fruits have the following beneficial health properties:
– antioxidants
– anti-inflammatory
– anticancer
– neuroprotective
– cardiovascular protection
In the same study, scientists noted widespread use in several countries (Asia, including China, Japan, and Korea) for the following conditions:
– indigestion
- cough
– inflammatory skin diseases
– muscle pain
– high blood pressure
These are the most important health benefits for which you should consume tangerines:
1. Tangerines provide a host of antioxidants
In addition to providing a significant amount of vitamin C, they also contain antioxidants such as beta-carotene, lutein, and zeaxanthin. The aforementioned carotenoids help with eye and skin health.
2. Supports hair growth due to vitamin B
Tangerines are also rich in vitamins E and B, which are vital for hair strength and resilience. Adding a little squeezed tangerine juice to a hair mask or conditioner will improve its shine and resilience.
3. They help with weight loss and weight control
This fruit is full of fiber, which allows us to feel fuller for longer and affects the functionality of the digestive system. Both contribute to better maintenance and control of body weight. Tangerines are also a good idea due to their high water content.
4. Healthy bones
The magnesium, calcium, and phosphorus found in tangerines contribute to bone, hair, and nail health. This is especially important for women in menopause and with osteoporosis.
5. Better blood pressure control
Regular consumption of tangerines in moderation can help control blood pressure. The fiber, potassium, and antioxidants in the fruit keep blood flowing smoothly and help normalize blood pressure.
6. Tangerines and good cholesterol
The pectin contained in tangerines prevents bad cholesterol from being absorbed into the intestines and remaining there. This way, the good cholesterol we get from food benefits.
7. Stability of the immune system and prevention of dangerous diseases
Tangerines contain nutrients that help heal wounds and prevent colds, but they also support the nervous system and muscle spasms. There are more and more studies examining the impact of citrus fruits and tangerines on the prevention of malignant diseases. The results are encouraging because substances such as limonene show certain properties in preventing the development of liver or breast cancer.
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