Tangerines are a fruit rich in carotenoids, vitamin C, and flavonoids. These are compounds with antioxidant action that help strengthen the immune system and may help prevent anemia, flu, and premature aging.
Tangerines are also low in fat and calories and contain good amounts of fiber and potassium, supporting digestive health, weight loss, and helping prevent conditions like high blood pressure and type 2 diabetes.
Popular varieties of tangerines include clementines and ponkan, which vary mainly in shape, size, and peel texture. Tangerines can be eaten fresh or used in recipes like salads, juices, sauces, and cakes. The peel and leaves are also commonly used to make teas or essential oils.
Health benefits
Some of the benefits of eating tangerines include:
1. Helps prevent heart disease
Tangerines are high in fibers like pectin, cellulose, and lignin, which reduce fat absorption from food and help prevent heart conditions such as atherosclerosis, stroke, high blood pressure, and heart attack.
Because they are rich in antioxidants, tangerines also help fight free radicals and improve artery health, supporting blood pressure regulation.
2. Lowers LDL (“bad”) cholesterol
The fiber in tangerines helps lower total cholesterol and LDL (low-density lipoprotein) levels, reducing the risk of atherosclerosis, stroke, and heart attack. Check-out other high fiber fruit you can add to your diet.
In addition, tangerines contain flavonoids, vitamin C, and citric acid—antioxidants that help prevent fat cell oxidation and reduce cholesterol buildup in the bloodstream.
3. Strengthens the immune system
Tangerines are a good source of antioxidants like vitamin C, carotenoids, and citric acid. These compounds help protect against free radical damage and strengthen the immune system, helping to prevent colds, flu, and allergies.
The fiber in tangerines also acts as a prebiotic, nourishing beneficial gut bacteria, improving gut health, and lowering the risk of infections.
4. Regulates blood pressure
Tangerines are a good source of potassium, a mineral that helps eliminate excess sodium through urine, supporting healthy blood pressure levels.
Their antioxidant content also improves blood vessel function and blood circulation, helping to prevent and manage high blood pressure.
5. Supports diabetes prevention
Because tangerines contain fiber and have a low glycemic index, they help stabilize blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes.
Also recommended: 20 Low Glycemic Foods (& 3-Day Meal Plan for Low GI Diet) tuasaude.com/en/low-glycemic-foodsThey may also support blood sugar regulation in people who already have diabetes. However, tangerines should never be used as a substitute for diabetes medications without medical supervision.
6. Supports weight loss
Tangerines are low glycemic index fruits that slow down digestion and promote a longer feeling of fullness. This makes them a good choice for weight loss diets and for preventing overweight and obesity.
7. Promotes skin health
Tangerines provide vitamin C, citric acid, and carotenoids, which are powerful antioxidants that help protect the skin from free radical damage and ultraviolet (UV) rays, helping prevent skin cancer and dermatitis.
Vitamin C also promotes collagen production, improving skin hydration and elasticity, and helping prevent wrinkles and sagging.
8. Aids in anemia treatment
Tangerines are rich in vitamin C, which helps improve iron absorption from food. This supports anemia treatment, as iron is essential for the production of hemoglobin, which is typically low in people with anemia.
9. May help relieve stress and anxiety
Tangerine peel has a calming effect on the central nervous system and is used in teas and essential oils to help lower cortisol levels, aiding in the management of stress and anxiety.
10. Relieves constipation
Tangerines are rich in fiber and water, both essential for forming stool bulk and promoting healthy bowel movements, which helps relieve constipation.
Their fiber also feeds beneficial gut bacteria, supporting a balanced gut microbiome and preventing constipation.
11. Supports eye health
Tangerines are high in carotenoids like lutein and zeaxanthin, antioxidants that help protect the eyes from free radical damage and may help prevent cataracts.
These compounds also shield the eyes from UV rays and help prevent age-related macular degeneration, a condition that affects vision clarity.
12. May help prevent cancer
Tangerines contain good amounts of vitamin C, carotenoids, and flavonoids, which have antioxidant properties that strengthen the immune system and protect cells from damage caused by free radicals. These effects may help prevent the development of certain types of cancer.
Nutritional information
The table below shows the nutritional values for 100 g (approximately one small tangerine):
To fully benefit from tangerine consumption, it’s essential to maintain a balanced diet and engage in regular physical activity.
How to consume
There is no specific recommended amount for tangerine intake, but general fruit guidelines suggest 2 to 3 servings per day, or about 160–240 g daily.
Tangerines can be eaten fresh or used in recipes like salads, juices, sauces, and cakes. The peel and leaves can also be used to prepare teas or essential oils.
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Tangerine tea: Steep 1 tablespoon of clean, fresh tangerine leaves in 250 mL (about 1 cup) of boiling water for 5 to 10 minutes. Let it cool slightly, strain, and drink.
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Tangerine essential oil: Available at natural product stores and pharmacies. Mix 5 drops of tangerine essential oil with 1 tablespoon of coconut or jojoba oil and apply to the skin to help manage dermatitis or psoriasis. Avoid sun exposure for up to 6 hours after applying to prevent skin irritation.
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Tangerine peel infusion: Boil the peel of 4 fresh tangerines in 1 liter of water for 2 minutes. Let steep for another 10 minutes, strain, and drink warm or cold.
Healthy tangerine recipes
Here are some healthy and tasty tangerine-based recipes:
1. Lettuce and tangerine salad
Ingredients:
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½ head iceberg lettuce
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2 small or 1 large tangerine
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4 tablespoons olive oil
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2 tablespoons orange juice
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1 tablespoon lemon juice
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1 tablespoon honey
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1 teaspoon Dijon mustard
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1 pinch of salt
Instructions:
In a bowl, whisk together the olive oil, mustard, orange juice, lemon juice, honey, and salt. Peel and separate the tangerine segments. Wash and drain the lettuce, place it in a bowl, add the tangerines and dressing, mix well, and serve.
2. Tangerine cake
Ingredients:
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3 eggs
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1 cup brown sugar
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3 tablespoons unsalted butter
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1 cup whole wheat flour
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½ cup rolled oats
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1 cup fresh tangerine juice
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1 teaspoon baking powder
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Zest from the juiced tangerines
Instructions:
Preheat the oven to 350°F (180°C). Beat the sugar, butter, and eggs until creamy. Gradually add the flour, oats, and tangerine juice, mixing until smooth. Gently fold in the zest and baking powder.
Pour into a greased and floured pan and bake for about 40 minutes, or until a toothpick inserted in the center comes out clean. Let cool slightly and serve.
3. Tangerine dressing
Ingredients:
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Juice of 2 fresh tangerines
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2 tablespoons chopped fresh parsley
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2 tablespoons extra virgin olive oil
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½ teaspoon salt
Instructions:
Peel and blend the tangerines. Pour the unstrained juice into a bowl, add parsley, olive oil, and salt, and mix well. Serve over your favorite salad.