Tangerine is your best ally when it comes to keeping your body in optimal condition. Its sweet and refreshing taste at the same time makes you want to eat more than one serving a day, but is this recommended?
During the winter season, mandarin consumption increases. And it is that the benefits of eating this fruit are multiple, regardless of whether you prefer it fresh or canned.
Like other fruits , the intake of tangerines does not represent a health risk . However, in Menu we tell you how many servings you can eat daily to make the best use of its nutrients .
Take advantage of the Tangerine season
The tangerine (Citrus reticulata ) belongs to the family of Rutáceas species, like the orange tree. For many years it has been considered one of the most appreciated fruits for its culinary, cosmetic and medicinal properties.
In general, consumption is centered on the segments or vesicles that contain the pulp. However, the shell is also used in the kitchen, especially in infusions, as a flavoring and for the preparation of oils when marinating other foods .
Among its cosmetic properties , tangerine peel oil stands out , which acts as an auxiliary to protect the skin and accelerate the healing process. Products made from the bark of this fruit also combat sun spots and the appearance of wrinkles.
In Mexico , according to the Ministry of Agriculture and Rural Development (Sader), the main mandarin producers are the states of Veracruz, Puebla and Nuevo León. But its harvest increases particularly in the months of October and December.
How many tangerines should i eat a day
You can rest easy! So far, there is no research indicating that eating tangerines daily is harmful. In fact, specialists recommend eating between 2 and 4 tangerines a day and supplementing with other foods that offer essential nutrients for the body. Remember that you should eat at least 5 fruits a day to balance your diet, according to an article published by the Nutrition Foundation.
However, in the case of intolerant people or with diabetes, it is advisable to moderate the consumption of mandarins and limit it to one daily serving.
Regarding its nutritional level , tangerine is a source of calcium, phosphorus, vitamin A and B12, responsible for protecting the dental mucosa, preventing gum disease, keeping bones, cartilage, ligaments, nails and hair strong.
As detailed in the same article, the tangerine contains about 53 calories, 1.9 grams of dietary fiber and a high amount of vitamin C. So it is perfect for fighting respiratory diseases and strengthening the immune system.
La Sader indicates that a portion of tangerine provides organic acids and flavonoids, including hesperidin, neohesperidin, nobiletin and tangeritin, responsible for regulating insulin levels.
Eating tangerine helps prevent sugar from being stored or converted into fat. On the contrary, its components are transformed into energy and stimulate weight loss.
In addition, its high fiber and water content generate a feeling of satiety and facilitate digestion.
Lastly, tangerines also have antimicrobial properties that prevent the spread of viruses, fungi, and bacterial infections.
Pamper your body with the exquisite flavor of tangerine , while taking care of your health .
How many tangerines can you eat a day?
The number of tangerines you can eat in a day depends on various factors, including your individual dietary needs, preferences, and any underlying health conditions. Tangerines are a nutritious fruit, but like any food, moderation is key. Here are some general guidelines:
- Serving Size: A typical serving size for tangerines is one medium-sized tangerine, which provides about 47 calories, 1.3 grams of fiber, and a good amount of vitamin C.
- Daily Recommendations: According to dietary guidelines, adults should aim for at least 5 servings of fruits and vegetables per day. Tangerines can certainly be a part of this daily intake.
- Caloric Intake: Consider your overall daily caloric intake. If you’re trying to manage your weight, be mindful of the calories you consume from tangerines, as excessive consumption can contribute to calorie intake.
- Sugar Content: Tangerines contain natural sugars, so if you have concerns about sugar intake, be mindful of your consumption.
- Personal Tolerance: Some individuals may have sensitivities or allergies to citrus fruits like tangerines. Be aware of any adverse reactions.
- Health Goals: If you have specific health goals or dietary restrictions, it’s a good idea to consult with a healthcare professional or nutritionist for personalized advice.
Tips to choose right Juicy Tangerines in the market
If you love this fruit, especially in winter, since it provides Vitamin C to protect you from colds, choose the best ones, here we tell you how
Tangerines are very juicy and refreshing fruits. The season for this delight is from the beginning of autumn until March, so we are in the perfect months to take advantage of all its qualities. Although we are at the right time to take advantage of all the juiciness of this fruit, the ones sold in the market are not always the most optimal. Therefore, it is important that we learn to choose the best ones.
Tangerines that are not the best quality have almost no juice, are very acidic, their color is opaque, and their flavor is bland.
On the contrary, the mandarins that are in their best state have a sweet flavor, which harmonizes perfectly with their juice and consistency; In addition, they are very kind to the palate.
A first tip when buying mandarins is to choose the heaviest ones, since this determines the amount of juice they have. The color of the shell is another determining factor, since it has to be bright , without bumps or wrinkles.
Also, touch the fruit, it has to be soft to the touch, but not too much, otherwise it will be very ripe, which is the same as soggy.
It is always better that you buy the mandarin in its best state , do not buy it without ripening hoping that in your fruit bowl you will achieve this desire, because unlike avocados, it ends its ripening once it is cut from the tree.
Remember, that the tangerine season is here and it is important that you take advantage of its best moment.
How to choose a good tangerine?
Taking advantage of its arrival, what we want to leave you with today are some simple tricks that will help you choose the best and juiciest mandarins for the season.
1. Leaves: If you notice that the tangerine has leaves and these are of an intense color, it represents freshness and the more intense the green color is, the fresh leaf will be the tangerine.
2. Weight: While the mandarin is much heavier, it will be a clear indication that the concentration of water is higher, therefore it will be much juicier and sweeter.
3. Size : Size does matter and in the case of mandarins, the bigger they are, the more properties they will have.
4. Touch: Your mandarin should be slightly softer when pressed, not hard, slightly. This will indicate that you are at your best.
5. Skin: To notice that your mandarin is good, the skin must be fine, smooth and must be attached to its interior. It should not show stains or cuts.
6 Smell : The smell should be the traditional mandarin, not very intense but pleasant. If it is something rare, it will not be good.
Tangerine Benefits
Cholesterol : Tangerines produce synephrine, a substance that will help slow down the production of cholesterol in the body.
Glucose : Consuming tangerines could help lower the insulin level, sugar is not stored or converted into fat.
Skin : Due to its vitamin A and C content, tangerines have established themselves as a great option for the skin, so consuming it will be ideal for beautiful skin.
Anti-microbial : Tangerines will help prevent wounds from becoming infected and prevent viruses, fungi and bacterial infections.
