Tangerines are small citrus fruits that resemble clementines and peak in ripeness from November to January in the United States. Native to Tangiers, tangerines are commonly grown in Florida and California and are available across the country. They might be small, but tangerines pack a large nutritional punch, including vitamin C and heart healthful fiber.
Nutritional Information
One average tangerine contains 50 calories and 13 g of carbohydrates, with 1 g of protein and no fat. One tangerine will also supply you with 2 g of fiber and 45 percent of your recommended dietary allowance of vitamin C. Tangerines can be enjoyed peeled fresh or squeezed to make a delicious juice.
Boost Your Immune System
Tangerines' high vitamin C content has been linked to an increase in immunity, which can help protect your body from germs. According to the website Dr. Sears, a fellow of the American Academy of Pediatrics, vitamin C boosts the production of antibodies and white blood cells, which are the cells that fight infections. Vitamin C also blocks viruses from entering cells by increasing levels of the antibody that coats cell surfaces. For optimal immunity and especially during times of stress, consume at least 200 mg of vitamin C daily, preferably in the form of whole foods. Tangerines also contain immune-boosting bioflavonoids, which are phytonutrients that protect us from environmental pollutants on a cellular level.
Fight Metabolic Syndrome and Obesity
In a May 2011 study published in Diabetes, the journal of the American Diabetes Association, a flavonoid in tangerines called nobiletin was found to significantly reduce the risk of metabolic syndrome and prevent obesity in a group of rats eating a Western diet high in fat and sugar. According to researchers, nobiletin inhibits the genes responsible for producing fat. Include at least one serving of tangerines in your diet daily to reap fat-burning benefits.
Choosing Tangerines
Tangerines are best when eaten in season, and will quickly become bitter after peak ripeness. When buying tangerines, select fruits that are firm or slightly soft with a deep orange color and a pleasant aroma. Slightly under-ripe tangerines can be placed on a windowsill or counter in the sun to ripen. Tangerines can be stored in the refrigerator for up to two weeks without spoiling.
References
- Fruits and Veggies -- More Matters; Tangerines -- Nutrition, Selection, Storage; 2011
- Ask Dr. Sears; Eight Foods that Boost Immunity; William Sears; 2011
- Diabetes; Nobiletin Attenuates VLDL Overproduction, Dyslipidemia, and Atheriosclerosis in Mice With Diet-Induced Resistance; Murray Hull, et al.; May 2011
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