In autumn, when the first rains and sudden changes in temperature appear, we can begin to weaken and notice the symptoms of the first colds. Therefore, it is important that we consume foods rich in vitamins and minerals. Tangerines are the perfect citrus fruits to accompany us in our daily lives thanks to their high level of nutrients: they are full of vitamins and minerals that help us stay healthy during the colder months.
This fruit with a 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 in 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 body’s tissues, but it 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 mandarins, are they the same?
Before going into details, it is important to know that there are numerous varieties of mandarins. We often wonder if a mandarin orange is the same as a clementine. The numerous varieties of mandarins are divided, according to the Spanish Nutrition Foundation (FEN), into four large groups:
- Clementines: deep orange in color, with a slightly flattened shape that most of the time does not have seeds. These types of mandarins tend to peel easily.
- Clementines: They are a little larger than clementines, with a reddish orange rind, and very juicy.
- Hybrids: intense reddish orange in color, the pulp has a large amount 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 than the previous ones, since it adopts an orange-yellow or salmon-orange tone and is slightly larger and has a thick and rough bark.
The nutrients that make tangerines a healthy food
Tangerines are the citrus fruits that are 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 a smaller quantity than that of the orange. But its content of vitamin A and B1 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. skin, hair and for the proper functioning of the immune system. Cryptoxanthin also stands out in its composition, a compound that not only transforms into vitamin A but also has antioxidant properties. In the mandarin we also find folates and mineral salts such as potassium, calcium, phosphorus and magnesium.
Other aspects that make them unique is their water content (they are 85% water) and, like all fruits, they have an appreciable amount of fiber (a small tangerine contains 5% of the dietary fiber we need) which, as In the rest of the citrus fruits, it is mainly 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 gramswhich 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 Healthfor its part, recommends eating one serving of yellow or orange fruits or vegetables and one serving of citrus fruits each day. Tangerines, of course, meet both criteria, which is why they become a particularly healthy food to incorporate into our diet.
The vitamin C present in tangerines and other fruits such as kiwi or pomegranate is an antioxidant that helps us prevent damage caused by free radicals. It is a way, therefore, to provide protection against different infections since it confers an enhancing role. But it not only helps us keep our skin and bones healthy and our immune system healthy. Vitamin C also helps our body 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 that come mainly from their beneficial bioactive compounds. This includes certain nutrients, such as vitamin C. The same study also confirms that citrus fruits such as tangerines have a wide variety of beneficial bioactive compounds, such as phenolic acids and flavonoids.
Although it is true that a single nutrient does not have superpowers, and that the prevention of problems such as colds goes beyond just focusing on this nutrient, it is true that prioritizing seasonal products in our diet not only helps us save in the shopping cart, but also adds to the time of having a healthy diet.
In this extensive meta-analysis titled Vitamin C for preventing and treating the common cold 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 mandarin to our diet
Tangerines can be a very easy snack to take to work or school, for picnics, and for 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 give us freshness.
We can use tangerine segments to add a citrus touch to fresh fruit salads or in a salad with baby spinach, onion, toasted walnuts and cheese, or even as a filling for crepes.
We can also use tangerine juice to make a jelly or replace the oranges with the zest, juice and tangerine pulp to bake a cake. It is even very good for us to prepare a drink made from fresh fruits with the juice of tangerines, apples and carrots, although the whole fruit version is always better.
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