Are tangerines healthy?
Mandarins, popular but how healthy are they? Find out why this little citrus fruit is good for you in our article.
Are tangerines healthy?
Mandarins are certainly healthy. They are full of fiber and healthy nutrients, such as vitamin A. Moreover, it is a very practical fruit, because you can easily peel it on the go.
Would you like to know more about the health benefits of tangerines? Then read on quickly.
What are tangerines?
Mandarins are also called citrus fruit. This is not surprising, because it is the citrus fruit of the mandarin tree. This tree is originally from China.
In appearance, this fruit looks a bit like a small orange, which is also a citrus fruit. Mandarins are classified into four types: the common mandarin, the satsuma, the king mandarin and the Mediterranean mandarin.
Among these types of tangerines there are many more types of tangerines. They differ in taste, but they have one thing in common. They all have a sweet taste.
Some mandarins do not contain seeds, such as satsuma. This type of mandarin has a slightly sour taste. The Clementina, popular in the Netherlands, is one of the sweeter varieties.
Storing mandarins in the refrigerator is not a good idea, because they do not tolerate very cold temperatures. By storing them in a cool, dark place, the flavor is retained.
Mandarins grow from October to April in Europe. Mandarins in March to September come from South Africa and South America.
What is the nutritional value of tangerines?
A piece of mandarin (60 grams) contains the following nutritional values. Mandarin is a small fruit, so two mandarins are counted as one piece of fruit.
- Energy 28 kcal
- Fat 0.1 g
- – of which saturated 0 g
- Carbohydrates 5.9 g
- – of which sugars 4.9 g
- Fiber 0.5 g
- Protein 0.4 g
- Salt 0 g
What nutrients do tangerines contain?
Below you can read how many and which nutrients a mandarin (60 grams) contains.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 87 mg | 3500 mg |
| Calcium | 15 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 6 mg | Men 350 mg Women 300 mg |
| Iron | 0.1mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 0 µg | 70 µg |
| Zinc | 0 ug | Men (>18 years) 9 ug Women (>18 years) 7 ug Pregnant women 9.1 ug Breastfeeding women 11 ug |
| Vitamin A | 12 ug | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 0.2mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.04 mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.02mg | 1.6mg |
| Vitamin B6 | 0.05mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 14 µg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 0.2mg | 16 mg |
| Vitamin C | 24 mg | 75 mg |
| Iodine | 0 µg | 150 μg Pregnant and/or lactating women 200 μg. |
| Phosphorus | 11mg [2] | 550 mg (>18 years) [3] |
What are the health benefits of tangerines?
Okay, so tangerines are rich in nutrients. But what health benefits exactly do they provide us? Here are some top reasons to add this tasty fruit to your diet.
Source of powerful antioxidants
Mandarins are packed with antioxidants. These substances have the super power to scavenge free radicals, which can damage our body.
Free radicals are created during normal body processes, but also due to external factors such as smoking and sunlight. These substances can cause damage to our tissues and cells and in the long term even lead to all kinds of unpleasant chronic diseases, such as cardiovascular disease. Of course we want to prevent that!
But fortunately, mandarins contain a number of powerful antioxidants, of which vitamin C is one. This vitamin helps our body tackle those free radicals and protect us from potential damage.
That’s not all! There are even more great antioxidants in tangerines! One of them is hesperidin, and then you also have narirutin and beta-carotene. But that is not everything! Beta-carotene is not only an antioxidant, it has another cool property. It is a precursor of vitamin A, our body can convert beta-carotene into vitamin A.
And that is super important for our immune system. Vitamin A helps our body to function properly and protects us against diseases. So by eating those tangerines, we not only get that delicious taste, but also a boost for our immune system.
Good for your skin
Vitamin A is also important for healthy nails, hair and skin. Vitamin C is also an important vitamin for healthy skin. For example, vitamin C is required for the production of collagen (connective tissue), which keeps the skin elastic and firm.
Full of nutrients
With two mandarin oranges you get no less than 64% of the recommended daily allowance (RDA) of vitamin C. Vitamin C is important, among other things, for good resistance and healing of wounds.
Mandarins also contain a lot of thiamin (vitamin B1), which is, among other things, an important vitamin for energy supply. With two mandarin oranges you get 80% of your RDA of this vitamin.
Source of fiber
Even though mandarins don’t contain a lot of fiber, eating them can still contribute to your total fiber intake. Getting enough fiber supports good digestion and reduces the risk of cardiovascular disease.
On average, you need at least 25 to 30 grams of fiber per day. Do you suffer from an intestinal disorder? Then the need can be more or less. Then ask your doctor or dietitian for advice.
A major advantage of tangerines is that they contain a lot of moisture. It consists of no less than 88 percent water! To reap the benefits of fiber, you need to stay hydrated.
So with a mandarin orange you kill two birds with one stone! Do you want to get more fiber? Then combine mandarins with fiber-rich food, such as oatmeal and linseed.
Easy for on the go
Mandarins are popular for a reason. They are very practical. And most Dutch people like that! You don’t need to wash tangerines as long as you don’t eat the peel.
RESUME
Mandarins are full of healthy nutrients, such as vitamin C and vitamin B1. This makes mandarins good for your skin and intestines. Moreover, mandarins consist largely of moisture, making them an ideal snack for hot days.
Can you eat the peel of tangerines?
Most people think that you cannot eat the peel of tangerines, but nothing could be further from the truth! The peel has been used as medicine in Asia for centuries
The peel is full of antioxidants and fiber. The Chinese call the mandarin peel ‘Chen pi’. There’s a good chance you’re not looking forward to eating the peel straight from the fist. We neither! Cut the peel into small pieces and use it, for example, in a fruit salad, desserts, pastries or smoothies.
What about the white wires?
Are these bitter skins also healthy? Of course. The skins are also full of fiber. It also contains pectin, a type of complex (slow) carbohydrate.
Slow carbohydrates cause a slower rise in blood sugar levels than simple carbohydrates. However, the white threads are very small, so you only ingest a small amount of complex carbohydrates. Don’t like them? Then you can safely peel them off.
Is tangerine good for weight loss?
Mandarins are not only healthy, but are also a good choice if you want to lose weight. In addition, the fiber and moisture in the mandarin can keep you feeling full for longer. This makes it easier to eat less.
Are you following a low-carb diet? Keep an eye on whether you are not consuming too many carbohydrates from the mandarins.
Are tangerines or oranges healthier?
Are you now wondering which fruit gets the health crown, tangerines or oranges? Well, it’s important to know that each fruit has unique nutritional benefits.
Oranges and mandarins are well-known citrus fruits and both orange, so they have a lot in common. An orange is a lot larger, so it contains more calories and carbohydrates per piece.
However, many people often eat two tangerines, because this counts as one piece of fruit. So then these two types of fruit are not that different.
If you search the internet for which type of fruit is healthier, the orange seems to win. It contains, among other things, slightly more vitamin C, fiber and folic acid. However, the comparison is not fair, because one orange is a lot larger than one tangerine.
If you compare both types of fruit per 100 grams, there is almost no difference in terms of nutrients. The Glycemic Index (GI) of both types of fruit is also low.
This indicates how quickly blood sugar levels rise after eating a food. In conclusion, we think they are both equally healthy. Are you curious about all the health benefits of the orange? Then read our article about the health benefits of oranges .
How many mandarin oranges can I eat per day?
Although the mandarin is very healthy, an unlimited number of mandarins is not healthy. Two tangerines count as one piece of fruit. In addition, try eating a different piece of fruit or eating different fruits on different days, such as watermelon , strawberries and plums .
Conclusion
So, what is the conclusion of the story? Mandarins are without a doubt a healthy fruit choice! They are packed with fiber and beneficial nutrients and are super handy for on the go.
Don’t like tangerines? No problem! There are plenty of other options to get those healthy nutrients. Consider, for example, oranges and persimmons. These fruits are also delicious and have the same orange color as tangerines.
