Fad diet claims notwithstanding, the truth is that to lose weight, you must burn more calories than you take in. Tangerines -- naturally low in calories, high in fiber and refreshing and satisfying to eat -- can help you accomplish this. Their sweet taste may help you steer clear of less wholesome choices without feeling deprived, while their fiber content can lead to a feeling of fullness and help prevent overeating. Tangerines are a healthy dietary choice that can promote weight loss when eaten as part of a balanced reducing diet.
Features
Tangerines -- botanically known as Citrus reticulata and also called mandarin oranges and satsumas -- are citrus fruits closely related to oranges. Indigenous to China, tangerines have been cultivated since roughly 1000 B.C. They acquired their name courtesy of Tangier, Morocco -- the port from which they were first shipped to Europe. Smaller, sweeter and more nutrient-dense than oranges, tangerines feature an easily removed peel, which lifts away to reveal between eight to 10 segments of firm but juicy fruit. Common tangerine varieties include the honey tangerine -- a cross between a tangerine and an orange -- the deep orange Fallglo, and the virtually seedless clementine. According to the USDA National Nutrient Database, a medium tangerine weighs in at a diet-friendly 47 calories, and is low-sodium, virtually fat-free and cholesterol-free, with 11.74 g of carbohydrates, 1.6 g of dietary fiber, and 9.31 g of natural sugars.
Antioxidants
Flavonones -- a type of flavonoid, or beneficial polyphenolic compound -- are natural pigments that give plants and fruits their color. They are potent antioxidants, helping to scavenge destructive free radicals in the body. Third Planet Food reports that hesperidin and narirutin -- both of which also have anti-inflammatory properties -- are the dominant flavonones in tangerines. Along with vitamin C, other tangerine constituents with antioxidant properties include carotenes, xanthins and luteins. Nutrition and You notes that researchers and scientists are beginning to appreciate the role of citrus fruits' biologically active compounds in reducing the risk of cardiovascular disease and obesity.
Fiber
Tangerines can help you lose weight through their content of dietary fiber. They contain both insoluble and soluble fibers, including pectin, also found in apples and pears. Pectin can contribute to a feeling of fullness, and promotes healthy elimination, which prevents the absorption of cholesterol, reduces the risk of certain types of cancers and arthritis and lowers the risk of obesity.
Research
Some scientific research has supported tangerine's possible usefulness in controlling obesity. In a scientific review published in the 2006 issue of "Experimental Biology and Medicine," the author noted that population studies have shown flavonoid intake is associated with a lower risk of mortality from cardiovascular disease. In addition, flavonoids helped to break down lipid stores in fatty tissue, leading to the conclusion that flavonoids such as those found in tangerines could be of value in treating conditions such as type-2 diabetes and obesity. In a clinical study published in 2006 in "The International Journal of Biochemistry and Cell Biology," researchers found that hesperidin and naringen lowered triglyceride levels while reducing fatty acid oxidation. They concluded that tangerine flavonoids are beneficial for improving hyperlipidemia, or excess fats in the blood.
References
- USDA National Nutrient Database
- "The International Journal of Biochemistry and Cell Biology"; Effect of Citrus Flavonoids on Lipid Metabolism; Un Ju Jung et al.; 2006
- "Experimental Biology and Medicine"; Flavonoids Attenuate Cardiovascular Disease, Inhibit Phosphodiesterase, and Modulate Lipid Homeostasis in Adipose Tissue and Liver; Michael R. Peluso; 2006
- Health Diaries: 12 Facts About Tangerines
- Third Planet Food: Flavanones
Member Comments