Off a diet

Non-diet nutrition & living

Tangerines

Nutrition facts and more about one of the most favorite fruit of autumn.

Food Library, Fruit

Overview

Tangerines are also very well known as Mandarin oranges. They are indeed, a type of orange, since they belong to the citrus family.

They are smaller than oranges in size and their shape is not as rounded, since there are types of tangerines that look slightly flattened. Their taste is sweeter than that of an orange and not as sour even when they are not ripe enough.

Their skin looks pebbly and ranges from yellowish to bright orange depending on ripeness.

History

The name “tangerine” originates from Tangier, a seaport in Morocco. That’s where a variety of the fruit was first cultivated and was exported to other continents. The fruit however dates back 3000 years to the lands of China. “Mandarin” oranges are said to have been named after China’s bureaucrat scholars who wore orange uniforms and exchanged the small fruit as gifts. Clementines, a common variety which is actually a tangerine and orange hybrid, was named after the French Missionary Brother Clement Rodier, who found the specific fruit in Algeria.

Tangerines - Food Library | offadiet.com

Season

Autumn to late Winter (November to February).

Nutritional Value

Rich in Vitamin C, like most fruit in the citrus family. Two small tangerines cover about 55% of your Daily Recommended Intake.
Moderate amounts of Vitamin A, Potassium and Calcium.
Rich in antioxidants like beta-cryptoxanthin and beta-caroten. Their skin also contains a powerful flavonoid known as tangeretin.
When consumed as a fruit, it can be a good source of dietary fiber.

Health Benefits

Tangerines have all the health benefits of citrus family fruit. Their high content in Vitamin C supports the immune system, promotes skin health by helping collagen production and helps with the absorption of iron. The antioxidants in tangerines protect from numerous diseases, like cancer and heart conditions. Tangeretin, specifically, may also guard against neurodegenerative diseases like Alzheimer’s and Parkinson’s diseases.

How to choose and consume

Tangerines are best consumed raw as fruit. Even though they make a wonderful fruit juice, you’d rather eat them whole so as not to lose the amount of fiber. Choose small, ripe fruit with a distinct orange colour. Their skin should be firm but not hard and easy to peel.

Recipe Uses

In salads. They pair well with green, leafy vegetables, potatoes, carrots and beetroots.
In baking. You can use their juice, peel and zest the same way you use oranges. They will give a sweeter and less acidic result.
For sauces and marinades.
In jams and preserves.