About Tangerines Fruit and Its Health Benefits

Tangerines are small orange fruits that are sweet and tangy and are loved everywhere by everyone. They have a fantastic flavor and an amazing taste of tangerines.

You can eat them fresh, add them to drinks, or mix them into food. Experts can verify six tangerine health benefits with scientific evidence from reputable sources. It also gives simple tips to credit in your daily life. Want to learn why tangerines are good for your health? Let’s look at the details!

What Makes Tangerines Different

Tangerines in tropical climates like Southeast Asia, Florida, and Nigeria, bestow trees that yield small fruits. People have liked oranges for centuries because of their juicy taste and soft, easy-to-peel skin. 

A small tangerine (about 76 grams) only has 40 calories but is rich in vitamin C, fiber, and beneficial plant substances called antioxidants. Tangerines help boost immunity, digestion, and much more. Here are the six benefits and how they work

6 Health Benefits of Tangerines.

1. Improves Immunity

When your body struggles with a cold, it is harder to live well. The body needs to stay strong and fight. Eating tangerines helps your body stay strong. One tangerine contains approximately 26 mg of Vitamin C, equivalent to 34% of the daily requirement. 

According to the National Institutes of Health, vitamin C can help white cells in the body fight germ infections. Tangerines have flavonoids that help protect cells from damage. Eating tangerines often can help the body fight sickness. The operation of Vitamin C helps the immune system while flavonoids save cells.

How to Eat It

Many Ways: Peel and eat one tangerine raw, or blend it into a tangerine recipe drink with water.

2. Helps Heart Health

Tangerines help the heart work daily. One tangerine contains around 6% of the daily requirement of potassium. They also assist in keeping blood pressure normal and removing excess salt. 

It has 1.8 grams of fiber that lower “bad” cholesterol (LDL), which can block the blood vessels. A study published in the Journal of American Heart Association in 2022 says potassium and fiber keep the heart healthy. Tangerines are nutritious fruits that can benefit your heart when added to food.

How It Works:

Potassium calms the blood vessels, and fiber lowers cholesterol. Tangerines can be used in many ways in cooking. For example, add tangerine pieces to cooked grains with nuts or squeeze juice over vegetables.

3. Supports Digestion

Eating is more fun if you digest your food well. Tangerines can help. One tangerine has 1.8 grams of fiber, including gum, to help food move along the stomach and gut. With 85% water, tangerines also keep things soft. 

A study published in Nutrients 2017 found that fiber is vital for digestion, and tangerines provide it. Using tangerines in meals can keep digestion smooth.

Pectin keeps food moving, while liquid makes it easier to digest. Try having a tangerine after your big meal, or you can include that ginger tangerine recipe juice in your meal.

4. Keeps Skin Healthy

Healthy skin is essential, and tangerines can improve it. Eating a tangerine gives the body 26 mg of vitamin C, about 34% of the daily requirement. Vitamin C helps the body produce collagen. 

This helps keep the skin strong. According to a study in the Journal of Cosmetic Dermatology 2022, vitamin C protects the skin from sunburn. Also, the water in tangerines prevents the skin from drying out. 

Eating tangerines daily supports skin health. Vitamin C and water create a moisturizer and young skin after aging.

Tangerines can be used in many ways. You can eat or mash them with honey in the morning to make a skin mask. Wash it off after 10 minutes.

5. Lowering Inflammation

Tangerines help reduce inflammation, which may cause pain. They contain antioxidants that reduce inflammation, like vitamin C and a flavonoid called hesperidin. 

A 2017 study in Nutrients reveals that these antioxidants naturally soothe inflammation. Tangerines help improve the body; hence, they must be included in one's diet.

Antioxidants help reduce inflammation and relax the body. Tangerines can be used in many ways, including adding pieces to a salad with green vegetables or blending juice into a tangerine recipe drink with turmeric.

6. Balances Blood Sugar

Blood sugar spikes and drops can affect energy, but tangerines can help keep it steady. The fiber in tangerines prevents your blood sugar from spiking. In particular, the 1.8 grams of fiber slow how fast sugar enters the blood. 

Moreover, their glycaemic index is low (approximately 47), so spikes don’t occur quickly. A 2020 report by  Healthline states that fruits with fiber, like tangerines, can keep sugar levels even. 

Eating tangerines is a helpful way to avoid energy changes. Fiber slows the absorption of sugar, which helps regulate blood sugar. Please take a few nuts, a tangerine, or mix pieces into some yogurt and make them a snack or treat.

What Is in a Tangerine

Here is what one small tangerine (about 76 grams)

contains Calories: 40—low and light.

Water: 85%—helps with hydration.

Fiber in the diet: 1.8 grams.

Each tangerine has applicable Vitamin C that helps build immunity and promote good skin.

Potassium: 6% of daily need—good for the heart.

Antioxidants: Flavonoids like hesperidin—reduce inflammation.

This information is from the USDA and is correct. Tangerine nutrition is simple and offers many health benefits.

How to Include Tangerines in Daily Life

Tangerines are easy to find in stores and markets worldwide and can be used in many ways. Here are ideas for enjoying tangerine recipes throughout the day.

Morning Options

Tangerine Recipes For a Quick Meal: Peel and Eat Fruit Beverage: Mix tangerine water with orange juice. Mix tangerine pieces into cooked grains, such as rice or oats. Add honey.

Midday Options

Try the simplest dressing in the lettuce bowl with tangerine segments. For better flavour, squeeze tangerine juice on cooked fish.

A Snack Idea:

Munch on tangerine pieces with sunflower seeds.

Evening Options

Serve segments of tangerines with the prepared meat and vegetables. Tangerine juice can also be used in rice. Blend tangerines with ice for a tasty drink after a long day!

Anytime Options

Have a tangerine as a small snack.

Chilled Drink:

Combine tangerine juice with cold water for a zesty flavor. Mix dried tangerine pieces with other dry fruits.

Why Choose Tangerines

Many people like tangerines because they taste good and are easy to carry. They are also easy to grow, cheap, and have various culinary uses. These six tangerine health benefits—better immunity, improved heart health, smoother digestion, healthier skin, less inflammation, and balanced blood sugar—are science-proven and can help you. 

With these how-to-eat-tangerine ideas, you can easily start eating one tangerine daily and notice the changes. Give these tangerine recipes a shot and see how they go. It is a simple way to incorporate grapefruit health with a citrus flavour!