In autumn, when the first rains and sudden temperature changes appear, we can begin to weaken and notice the symptoms of the first colds. It is therefore important to consume foods rich in vitamins and minerals. Mandarins are the perfect citrus fruits to accompany us in our daily lives thanks to their high nutrient content: they are full of vitamins and minerals that help us stay healthy during the colder months.
This fruit with its bright and refreshing appearance is characterized above all by an interesting content of vitamin C, very useful in helping us maintain the body’s defenses at the necessary levels. We are talking about an essential fruit of the Mediterranean diet. We must keep in mind that vitamin C, or ascorbic acid, is a water-soluble vitamin, that is, it dissolves in water and reaches the tissues of the body, but it does not is not stored well, which is why we must take it daily through food. . And the tangerine is one of those that will help us the most.
Clementines and tangerines, are they the same?
Before going into details, you should know that there are many varieties of tangerines. We often wonder if a tangerine is the same thing as a clementine. The numerous varieties of mandarins are divided, according to the Spanish Nutrition Foundation (FEN), into four large groups:
- Clementines: dark orange in color, slightly flattened in shape and most of the time without seeds. These types of tangerines tend to peel easily.
- Clementines: They are a little larger than clementines, with a reddish orange rind and very juicy.
- Hybrids: intense reddish orange color, the pulp contains a large quantity of juice. Unlike clementines, the skin is more difficult to remove from the pulp.
- Satsuma: It is native to Japan and has a slightly different color from the previous ones, as it adopts an orange-yellow or salmon-orange tone and is slightly larger and has a thick and rough bark.
Nutrients that make tangerines a healthy food
Mandarins are the citrus fruit most similar to oranges, but they are smaller, with a more aromatic flavor, and easier to peel. Regarding the vitamin content, vitamin C stands out (35 milligrams of vitamin C per 100 grams of edible portion) although in lower quantities than in oranges. But its vitamin A and B1 content also stands out.
It also provides us with other very interesting nutrients, such as beta-carotenes, which are not only responsible for its orange color, but also act as precursors of vitamin A, which helps us have good vision, as well as a good state of mind. . of the skin, hair and for the proper functioning of the immune system. Cryptoxanthin also stands out for its composition, a compound that not only transforms into vitamin A but also has antioxidant properties. Mandarin also contains folates and mineral salts such as potassium, calcium, phosphorus and magnesium.
Other aspects that make them unique are their water content (they contain 85% water) and, like all fruits, they contain an appreciable amount of fiber (a small tangerine contains 5% of the dietary fiber we need ) which, as in the rest of citrus fruits, it is mostly soluble, which helps us slow down digestion.
On the other hand, most of the carbohydrates present in tangerines come from natural sugars: fructose, glucose and sucrose.
On the other hand, tangerines are very low in fat and contain negligible amounts of monounsaturated, polyunsaturated, and saturated fatty acids. They are also low in protein and contain only a small amount of essential and non-essential amino acids and are low in calories (about 35 per 100 grams, which would be equivalent to about two tangerines).
The benefits of vitamin C from tangerines (and other citrus fruits)
The daily amount of vitamin C recommended by the World Health Organization (WHO) is 75 mg/day for women and 90 mg/day for men. The Harvard School of Public Health, for its part, recommends eating a serving of yellow or orange fruits or vegetables and a serving of citrus fruits every day. Mandarins, of course, meet both of these criteria, which is why they become a particularly healthy food to include in our diet.
Vitamin C found in tangerines and other fruits like kiwi or pomegranate is an antioxidant that helps us prevent damage caused by free radicals. It is therefore a way of ensuring protection against different infections since it gives it a reinforcing role. But it doesn’t just help us keep our skin, bones, and immune systems healthy. Vitamin C also helps our bodies absorb iron from the foods we eat.
Continuing with the benefits, this time they come to us from a study published in BMC Chemistry Journalaccording to which citrus fruits have cardioprotective and neuroprotective properties, benefits which mainly come from their beneficial bioactive compounds. This includes certain nutrients, like vitamin C. The same study also confirms that citrus fruits like tangerines contain a wide variety of beneficial bioactive compounds, such as phenolic acids and flavonoids.
While it is true that a single nutrient does not have superpowers and that preventing problems like colds goes beyond simply focusing on that nutrient, it is true that prioritizing seasonal produce in our diet not only helps us save in the shopping cart, but it also adds time to healthy eating.
In this in-depth meta-analysis entitled Vitamin C to prevent and treat colds Experts conclude that vitamin C could reduce the duration of colds, although experts also recognize that more studies should be carried out in this regard.
Different ways to introduce tangerine into our diet
Tangerines can be a very easy snack to take to work or school, for picnics and walks. They are sweet and easy to consume. We can use them both in pastries and in salads and in recipes where their sweetness and bright color bring us freshness.
Mandarin wedges can be used to add a touch of citrus to fresh fruit salads or in a salad with baby spinach, onion, toasted nuts and cheese, or as a pancake topping.
You can also use tangerine juice to make jelly or replace oranges with tangerine zest, juice and pulp to make a cake. It is even very good for us to prepare a fresh fruit drink with juice from tangerines, apples and carrots, although the whole fruit version is always better.
