Tangerines are a popular citrus fruit that contain several key nutrients and provide a good supply of vitamins and minerals. Like Oranges and other citrus fruits, Tangerines provide a good source of Vitamin C. Tangerines also provide a decent amount of Vitamin A which has multiple health benefits. Below are some of the nutritional high points this delicious little fruit has to offer.
Ascorbic Acid (Vitamin C) is a very important component of human health. As an essential antioxidant, Vitamin C protects the body’s cells from damage caused by free radicals. Ascorbic Acid is thought to help boost immune function, fight off illness, and aid in the process of healing wounds to the body. The Institutes of Health recommend a daily amount of vitamin C ranging from 40 mg to 90 mg depending on age. According to the U.S. Department of Agriculture one NLEA serving of tangerine contains 29.1 mg of Vitamin C which is nearly one third of the daily recommended amount for an adult male non smoker and around 50 percent of the recommended daily value for an adult female non smoker (85 mg if pregnant / 120 mg while breast feeding.)
Vitamin A is found in many foods such as dairy products, fruit and vegetables, and some fish. This vitamin is important for vision, heart and liver health, and proper reproductive function. On average, a tangerine contains approximately 742 International units of Vitamin A.
Tangerines contain approximately 0.085 mg of Vitamin B-6 (1.3 mg recommended daily) which plays an important role in metabolism and brain development during pregnancy and infancy.
Studies have indicated that Thiamin (B-1) may help prevent cataracts, treat dementia, and could have an impact on treatment and prevention of Alzheimer’s. Tangerines contain 0.063 mg per serving.
Niacin (or Vitamin B-3) is beneficial for energy, metabolism, and cardio vascular health and has been found to lower cholesterol. Tangerines contain 0.410 mg per serving.
Important for vascular, muscular, and bone health, calcium is a big part of overall health. Tangerines provide 40 of the 1,000 mg recommended daily. This may sound like a small amount, however, it should be noted that Calcium is the most abundant mineral in the body, and heavy supplementation is not required for most people. A little goes a long way.
With 50 calories and a great profile of vitamins and minerals, Tangerines provide a healthy snack that contributes to a healthy heart, good immune function, and overall good health.
Phytochemicals Guardians of our Health Craig, 1997
NIH Vitamin C Fact Sheet
Increased fruit and vegetable consumption within the EU: potential health benefits Southon, 2000 http://lpi.oregonstate.edu/infocenter/vitamins/niacin/
National Institutes of Health: Calcium Fact Sheet