Tangerines, a delightful variety of mandarin, rank as the second-largest cultivated citrus fruit following oranges. These vibrant fruits share the characteristic orange hue with oranges, though certain types may display intriguing shades of green or red. Tangerines tend to be slightly smaller and less spherical than their orange counterparts, making them easier to peel by hand, and they are renowned for their notably sweeter flavor. Both the flesh and peel of tangerines are packed with essential nutrients, making them an excellent addition to your diet. You can savor tangerines as a convenient snack, blend them into a revitalizing juice or smoothie, or even utilize them to craft a delightful sweet jam or zesty salad dressing. Their versatility is truly remarkable.

Let’s explore 9 unexpected health benefits that tangerines offer, showcasing why they deserve a place in your daily meals.

1. Nutrient Powerhouses

Although tangerines may appear smaller than other citrus fruits like oranges and grapefruits, their nutritional and water content is impressive, boasting a remarkable composition of approximately 85% water.

To give you a clearer picture, here is the nutrient breakdown of a standard serving of 100 grams of tangerine:

• Calories: 53
• Carbohydrates: 13 grams
• Dietary Fiber: 1.8 grams
• Protein: 0.8 grams
• Fat: 0.2 grams
• Vitamin C: 30% of the Daily Value (DV)
• Vitamin A: 4% of the DV
• Potassium: 4% of the DV

Tangerines are particularly renowned for their high content of vitamin C, which is a key player in many of their health-promoting properties. They are also among the richest sources of beta-cryptoxanthin, a potent antioxidant that the body converts into vitamin A, contributing to the vibrant orange hue of tangerines and other similarly colored fruits. In addition to these benefits, tangerines offer a generous amount of potassium and a range of B complex vitamins, specifically B1 (thiamine), B6 (pyridoxine), and B9 (folate).

In summary, tangerines are hydrating fruits laden with vitamin C and antioxidants. They also provide valuable vitamins and minerals, including potassium and various B vitamins, making them an excellent addition to your diet.

2. Rich in Antioxidants

Antioxidants play a crucial role in safeguarding your body by counteracting the damaging impacts of oxidative stress, a condition that arises from an excess of free radicals. These detrimental molecules are implicated in the onset of various chronic illnesses, including heart disease, arthritis, and certain types of cancer. Tangerines (satsuma in some regions) and their peels serve as excellent sources of antioxidants, particularly vitamin C, beta-cryptoxanthin, and an array of flavonoids like naringin, hesperidin, tangeretin, and nobiletin.

Known for its substantial antioxidant properties, vitamin C is celebrated not only for its positive effects on skin and cardiovascular health but also for its potential in combating cancer. Furthermore, research indicates that flavonoids are associated with a multitude of health advantages, including neuroprotective effects and a lower risk of chronic diseases. Both tangerines and their peels are abundant in antioxidants, including vitamin C and flavonoids, which offer protection against a wide range of diseases.

3. Immunity Boosters

Vitamin C found in tangerines (santre) plays a crucial role in safeguarding your immune system against viruses and bacteria by influencing T cells, a specific type of white blood cell that is vital for your body's defense mechanisms. Recent studies indicate that this essential vitamin not only supports the development and functionality of T cells but also inhibits the pathways leading to their apoptosis (cell death). Consequently, it aids in maintaining an optimal level of these cells, enhancing your ability to combat infections effectively.

Furthermore, vitamin C is known to boost the activity of phagocytes — immune cells responsible for engulfing bacteria and other harmful agents — while also promoting microbial eradication, thereby fortifying your overall immune response. For instance, research emphasizes that consuming between 1–2 grams of vitamin C daily can significantly reduce both the severity and duration of common colds, a prevalent illness experienced globally.

Moreover, this vitamin may alleviate the intensity of allergic reactions, a benefit that is also associated with hesperidin and naringenin, two potent antioxidants found in the peel of tangerines. Therefore, including tangerines in your diet can be a delicious and healthful way to support your immune system, as they are abundant in vitamin C, which bolsters your body’s defenses against harmful pathogens.

4. Potential Benefits for Brain Health

The antioxidants found in tangerines (kinnow), particularly vitamin C and nobiletin, may play a significant role in safeguarding against chronic brain disorders, including schizophrenia, Alzheimer’s disease, and Parkinson’s disease. Research indicates a correlation between elevated levels of free radicals and the onset of schizophrenia. The antioxidant properties of vitamin C could potentially mitigate free radical-induced damage within the brain.

Additionally, studies conducted on animals have suggested that nobiletin extracted from tangerine peel may alleviate negative impacts on brain function associated with Alzheimer’s disease, particularly memory impairment. There is evidence to suggest that nobiletin can protect brain cells from the accumulation and toxicity of beta-amyloid, a protein linked to the development of Alzheimer’s. When it comes to the effects of tangerines on Parkinson’s disease, the presence of nobiletin appears to enhance motor function in mice by safeguarding dopamine-producing neurons in the brain. The deterioration of these essential cells is a key factor in the progression of Parkinson’s disease.

While the findings from research are encouraging, it is important to note that studies involving human subjects are still sparse. The protective effects of antioxidants in tangerines, such as vitamin C and nobiletin, against cellular damage related to schizophrenia, Alzheimer’s disease, and Parkinson’s disease warrant further exploration in human populations.

5. Enhancing Skin Appearance

Incorporating tangerines (kinno) into your daily diet can significantly enhance the health and appearance of your skin, primarily due to the influence of vitamin C on collagen production. This essential vitamin plays a crucial role in the synthesis of collagen, the most prevalent protein found in the human body, which provides structure, strength, and stability to various connective tissues, including the skin.

As we age, our body's collagen levels naturally decline, leading to various skin issues. However, the presence of vitamin C is vital as it aids in collagen synthesis, thereby facilitating wound healing and minimizing visible signs of aging, such as wrinkles. Furthermore, the antioxidant properties of vitamin C help combat aging by mitigating the damage caused by free radicals to the skin. Therefore, the rich vitamin C content in tangerines can promote collagen production, resulting in improved wound healing and a reduction in aging signs.

6. Weight Loss Friendly Properties

Tangerines are not just a delightful citrus treat; they also play a beneficial role in supporting weight loss by boosting your daily fiber consumption. These vibrant fruits are rich in insoluble fiber — a type that remains intact during digestion, encompassing substances like cellulose and lignin.

This specific fiber contributes to a heightened sense of satiety by slowing down food movement through the digestive system. As a result, it helps in regulating appetite, potentially leading to weight loss. Additionally, studies indicate that individuals who consume a higher amount of fiber are more successful in maintaining their body weight and preventing weight regain compared to those with lower fiber intake.

Moreover, a noteworthy test-tube study revealed that nobiletin, a compound found in tangerines, inhibits fat accumulation within fat cells while significantly enhancing the activity of activated protein kinase (AMPK). AMPK is crucial in managing cellular energy balance, which may help impede the creation of new fat cells. Incorporating tangerines into your diet could be a simple yet effective way to boost your fiber intake, thereby supporting weight loss efforts and aiding in the prevention of weight regain.

7. Potential Benefits for Heart Health

The presence of antioxidants in tangerines, including vitamin C, tangeretin, and nobiletin, is believed to contribute positively to heart health. Research involving both human and animal subjects indicates that vitamin C can potentially mitigate various risk factors associated with heart disease. It achieves this by lowering blood pressure, decreasing platelet aggregation, enhancing the function of blood vessels, and reducing levels of triglycerides and LDL (often referred to as bad cholesterol).

Moreover, findings from in vitro studies suggest that compounds like tangeretin and nobiletin may assist in lowering total cholesterol and triglyceride levels, thereby diminishing the likelihood of developing atherosclerosis — a condition characterized by the narrowing of arteries due to plaque accumulation. Atherosclerosis is notably a significant risk factor for both heart attacks and strokes.

In summary, tangerines offer a variety of antioxidants that could play a crucial role in lowering the risk factors associated with heart disease.

8. Potential Anticancer Benefits

The rich content of antioxidants found in tangerines (kinnow) may offer promising properties in the fight against cancer. Notably, vitamin C has been shown to potentially inhibit tumor growth and dissemination, aid in post-surgical wound healing, and enhance the efficacy of chemotherapy while simultaneously mitigating its toxic effects.

Research indicates that individuals diagnosed with cancer often exhibit a deficiency in vitamin C, and supplementation of this vital nutrient may lead to improved health outcomes for those facing terminal stages of the disease. Nevertheless, it is important to note that current studies on humans remain inconclusive. Furthermore, flavonoids present in citrus fruits are linked to a decreased risk of various cancers, including those affecting the gastric, breast, colon, and lung regions. It is crucial to remember that the majority of these studies were conducted using high doses of vitamin C or other compounds rather than the moderate intake of tangerines in a typical diet.

As such, additional research is warranted to explore the specific effects of tangerines and their components on cancer prevention and treatment. While the antioxidants contained in tangerines may show anticancer potential, more studies are essential to fully understand their beneficial properties.

9. Effortlessly Incorporate into Your Diet

While tangerines may not enjoy the same popularity as other citrus fruits, they are incredibly adaptable and can enhance a variety of dishes.

Here are several creative suggestions to seamlessly integrate tangerines into your dietary routine:

• Peel and slice their segments in half, then toss them into your salads for a burst of flavor.
• Finely grate the peels and incorporate them into dressings, beverages, or cocktails for an extra zing.
• Extract their juice for a delicious, antioxidant-rich tangerine juice that invigorates your day.
• Create a refreshing tangerine salsa to complement grilled fish or chicken dishes.
• Mix them into yogurt or chia pudding for a wholesome breakfast or a delightful snack.

Whole, unpeeled tangerines do not require refrigeration, making them an easy snack option. However, if you plan to peel them in advance, ensure that you store the peeled tangerines in a sealed container in your refrigerator. The versatility of tangerines allows them to be included in a wide range of culinary creations, from invigorating breakfasts to delectable desserts and cocktails.

The Bottom Line

Tangerines, known as kinno in India, are a highly nutritious citrus fruit that may offer a multitude of health benefits. Rich in antioxidants, these delightful fruits can play a significant role in bolstering your immune system, exhibiting potential cancer-fighting properties, and enhancing overall brain, skin, and heart health. In addition to their health advantages, tangerines are naturally sweet and refreshing, making them a versatile ingredient that can be incorporated into a wide array of dishes.