Tangerines Nutrition Facts and Information. Tangerines are known for a number of things among which:
- Having reddish orange color.
- Promoting hair and skin health.
- Making good Asian dishes.
Similar to any other citrus fruits, tangerines are healthy food with a lot of nutrients in them and many health positive aspects as a result of good nutrients content.
One cup of tangerines, which is about 195 grams fruit contain 103 calories, 1.6 grams protein, 26.0 grams carbohydrates, 0.6 grams fat and 116 grams water. Tangerines are cholesterol free and relatively low in calories with a majority of the calories resulting from sugars in the food.
Vitamins and minerals content in tangerines
These mandarin oranges pack a number of essential nutrients that benefit overall health and also target specific conditions, in some cases preventing diseases, in other cases accelerating the healing process. The following is a list of vitamins and minerals found in a one-cup serving of fruit.
Vitamins Minerals
Vitamin A 1328 IU Calcium 72.2 mg
Vitamin C 52.1 mg Iron 0.3 mg
Vitamin E 0.4 mg Magnesium 23.4 mg
Thiamin 0.1 mg Phosphorus 39.0 mg
Riboflavin 0.1 mg Potassium 324 mg
Niacin 0.7 mg Sodium 3.8 mg
Vitamin B6 0.2 mg Zinc 0.1 mg
Folate 31.2 mcg Copper 0.1 mg
Pantothenic acid 0.4 mg Manganese 0.1 mg
Choline 19.9 mg Selenium 0.2 mcg
Betaine 0.2 mg
Richest in vitamin A, vitamin C, folate, choline, calcium, potassium, magnesium, and phosphorus, while also being a good source of other important nutrients, tangerines provide very particular health benefits. Here are some of the most important.
- They support weight loss and prevent obesity: a relevant compound for losing weight and preventing weight gain is the fiber in tangerines, which along with several of the vitamins in the fruit help reduce the amount of fat in the body and weight.
- They can reduce the risk of coronary heart disease: because they are quite rich in fiber, tangerines not only help with losing and maintaining proper weight but also with regulating bowel movement, lowering blood cholesterol levels and reducing the risk of coronary heart disease.
- They protect against stroke: another heart-related benefit of tangerines is their ability to protect against blood clotting which is one of the causes that lead to stroke. The generous amount of potassium in tangerines reduces the risk of stroke by 19 percent in both women and men.
- They support muscle formation: potassium is also a relevant nutrient for shaping muscles in the body, making tangerines a power food for people who exercise regularly or people who are looking to improve muscle tissue as the food encourages muscle formation but also recovery from damages associated with sports activities. This includes soreness.
- They help maintain strong bones: again very important for people who practice sports but not only is to develop and maintain strong bones while exercising. Because tangerines contain 87 percent of the vitamin C daily recommended intake per one cup serving, they are an excellent food to maintain healthy bones.
- They are good for eye health: studies have shown that foods richest in vitamin C and vitamin A protect against eye diseases such as cataracts and age-related macular degeneration. Tangerines contain 44 percent of the vitamin A daily recommended intake for men and 60 percent of the vitamin A daily recommended intake for women while containing 59 percent of the vitamin C daily recommended intake for men and 69 percent of the vitamin C daily recommended intake for women.
Tangerines are in season from early November through mid-April and are some of the best citrus fruits for children because of their unique aroma and sweet flesh that will appeal even to fruit-hating toddlers and teens.