Rich in nutrients

Despite being smaller than other citrus fruits, tangerines are nutrient-rich and high in water, making up about 85% of their composition. One medium-sized tangerine (88 g) contains:

Calories: 47

Carbohydrates: 12 g

Fiber: 2 g

Protein: 0,7 g

Fat: 0 g

Vitamin C: 26% of daily value (DV)

Vitamin A: 3% DV

Potassium: 3% DV

Tangerines also provide potassium and B vitamins, specifically B1, B6, and B9.

Rich in antioxidants

Antioxidants protect the body by neutralizing damage from oxidative stress caused by free radicals. Free radicals are linked to many man tinh diseases like heart disease, arthritis, and cancer. Tangerines, including their peels, are a rich source of antioxidants such as vitamin C, beta-cryptoxanthin, and flavonoids like naringin, hesperidin, tangeretin, and nobiletin.

Beta-cryptoxanthin can convert into vitamin A in the body, giving tangerines their characteristic orange color. Vitamin C offers antioxidant properties, supporting skin health, cardiovascular function, and cancer prevention.

Boosts immunity

Vitamin C protects the immune system from viruses and bacteria by acting on T-cells, a crucial type of white blood cell. It supports T-cell development, function, and prevents their death, maintaining their ability to fight infections. Vitamin C also enhances phagocytosis—immune cells that destroy bacteria and other harmful compounds—thereby strengthening the immune response.

Consuming tangerines also reduces the severity of allergic reactions, a property attributed to hesperidin and naringenin, two antioxidants found in tangerine peels.

Supports brain health

Antioxidants in tangerines, such as vitamin C, can protect against man tinh brain disorders like schizophrenia, Alzheimer's disease, and Parkinson's disease. Vitamin C’s antioxidant capacity helps shield the brain from free radical damage. Nobiletin, another antioxidant in tangerines, helps brain cells prevent the accumulation of beta-amyloid, which is linked to Alzheimer's disease. For Parkinson's disease, nobiletin may improve motor function by protecting dopamine-producing cells, thus limiting disease progression.

Aids weight loss

Tangerines support weight loss by providing fiber. Citrus fruits contain insoluble fibers like cellulose and lignin, which slow food transit in the digestive tract, increasing satiety and helping control appetite.

May support cardiovascular health

Antioxidants in tangerines, such as vitamin C, tangeretin, and nobiletin, can promote heart health. Vitamin C can reduce heart disease risk factors by lowering blood pressure and platelet aggregation, improving blood vessel function, and enhancing blood triglyceride and harmful LDL cholesterol levels.

Tangeretin and nobiletin help lower total cholesterol and triglycerides, reducing the risk of atherosclerosis—a condition where arteries narrow due to plaque buildup. Atherosclerosis is a risk factor for heart attacks and strokes.

Possesses cancer-fighting properties

Antioxidants in tangerines may prevent cancer. Vitamin C prevents tumor growth and spread, supports wound healing post-surgery, enhances chemotherapy effectiveness, and reduces treatment toxicity. Flavonoids in citrus fruits are linked to a reduced risk of certain cancers, including stomach, breast, colon, and lung cancers.

Suggestions for incorporating tangerines into your diet:

Peel and halve the segments, then add them to salads.

Zest the peel and add it to sauces, beverages, or cocktails.

Juice tangerines to boost your antioxidant intake.

Make a fresh tangerine salsa to enjoy with fish or chicken.

Add tangerines to yogurt or chia seed pudding for a nutritious breakfast or snack.

Bao Bao (Source: Healthline)