Tangerines, also known as Citrus reticulata, are technically a type of Mandarin orange. Tangerines tend to be smaller than traditional oranges and have a less tart taste. If you want to lose weight, tangerines can be a good addition to your diet, as they are low in calories and provide certain nutritional characteristics conducive to weight loss.
Tangerines are low in calories, as an 100 g tangerine provides just 53 calories. This amount comprises less than 3 percent of the daily suggested intake of 2,000. Low calorie foods are beneficial for weight loss because they can be burned off relatively easily through activity. For example, just five minutes of jogging or six minutes of swimming laps would burn 53 calories.
Tangerines contain just 0.3 g of dietary fat per 100 g serving, which can be beneficial for weight loss. Dietary fat is high in calories, as it provides more than double the amount of calories per gram than carbohydrates and protein. Thus, low-fat foods such as tangerines can be helpful for weight loss.
Tangerines provide about 2 g of dietary fiber in each 100 g serving, which can be helpful for weight loss. Dietary fiber helps keep your blood sugar levels in check and can also increase feelings of satiety, so fiber-containing foods may cause you to eat less throughout the day.
Vitamin C is an essential nutrient that can help maintain the integrity of your bones, teeth and cartilage. Each 100 g tangerine provides about 27 mg of this nutrient, which may also aid in weight loss. A study from the June 2005 issue of "Journal of the American College of Nutrition" found that increased vitamin C consumption promoted an increased amount of fat burning during exercise. Thus, tangerine and other vitamin C-rich foods may help you lose weight.
Tangerines are rich in calcium, as each 100 g serving of this fruit provides 37 mg. Calcium promotes bone health and may also be helpful for weight loss. Research published in the June 2011 issue of "Nutrition Reviews" indicates that calcium may help promote weight loss in conjunction with reduced-calorie diets.
- USDA National Nutrient Database: Tangerines, (Mandarin Oranges), Raw
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- MedlinePlus Medical Encyclopedia; Vitamin C; February 2011
- "Journal of the American College of Nutrition"; Strategies for Healthy Weight Loss: From Vitamin C to Glycemic Response; C.S. Johnston; June 2005
- "Nutrition Reviews"; Efficacy of Calcium Supplementation for Management of Overweight and Obesity: Systematic Review of Randomized Clinical Trials; I.J. Onakpoya et al.; June 2011