Tangerines are citrus
fruit similar to oranges. They are even the same orange color. However, they
are smaller comparing to regular sized oranges. On the other hand, tangerines
are easily peeled and this leads to rather easier consumption of this delicious
fruit. Apart from being excellent at enhancing of the immune system, tangerines
can contribute to health in general thanks to a variety of nutritive components
Cholesterol-lowering Benefits
The
fibrous white tissue that is found between the segments of tangerines is called
the lamella, and this membrane is rich in soluble fiber. One of the most
beneficial effects of a diet high in soluble fiber is the reduction of
cholesterol found in your blood. Soluble fiber lowers cholesterol by forming a
thick, gel-like substance in your intestines when it is being digested. This
substance slows the absorption of cholesterol and reduces the low-density
lipoprotein in your blood. The dietary recommendation of soluble fiber is 10 to
25 mg per day.
Antioxidant Benefits
Like
most citrus fruits, tangerines are rich in vitamin C, which is good for your
immunity. Vitamin C works to boost your immunity by acting as an antioxidant
that protects your cells from the damage caused by free radicals. Free radicals
are highly reactive atoms that are produced when the substances in your body
react with each other. This process is called oxidation, and the free radicals
that oxidation produces can trigger cell death. Vitamin C's antioxidant power
comes from its ability to scavenge free radicals and disarm their propensity
for damage.
Digestive Benefits
Pectin
is a complex oligosaccharide that acts as an adhesive between the cell walls of
tangerines and other types of fruit. A study published by the American Society
of Microbiology showed that when digested, pectin is fermented within your
intestines and can increase the number of beneficial microflora found in your
gut.
Weight Management
Eating
a well-balanced diet that is mostly fruits and vegetables is a smart way to
manage your weight. The high fiber content of tangerines can help keep you
feeling fuller for a longer period of time. Feeling full can impact your
weight, because when you feel satiated, you are less likely to overindulge and
make poor food choices. Find below the nutritional composition of tangerine:
Vitamin
C
Vitamin
C is known for its antioxidant characteristics. Prevention of certain diseases
caused by free radicals as well as slowing down of the aging process are only
two benefits of tangerine consumption. The maintenance of powerful immune
system is also guaranteed in case of consumption of tangerines. The skin is
healthy and good looking.
Fibers
Appropriate
intake of fiber regulates proper bowel movements, assists in weight loss and is
additionally good for maintenance of optimal sugar levels. Regular intake of
fiber that is highly available in tangerines can reduce the risk of colorectal
cancer.
Flavonoids
Hesperidin
is one of flavonoids present in tangerine. It can be found in both the
tangerine pulp and in the peel. Hesperidine acts as powerful antioxidant. It
also assists in protection from inflammatory conditions, fights against viruses
and possesses certain anti-allergic characteristics. Hesperidin is also
associated with a possible prevention of certain types of cancers.
Apart
from hesperidin, tangerines are rich in two more flavonoids, tangeretin and
nobiletin. These two successfully fight malignant diseases, prevent weight
gain, and decrease the level of cholesterol. Certain Japanese researchers say
that tangeretin can interfere in the growth of malignant cells present in
leukemia. Tangeretin in this case lead malignant cells to attack each other.
Carotenoids
Beta-cryptoxantin
is one carotenoid present in tangerines. It is actually a provitamin A.
Provitamins are substances that can be turned into vitamins inside the body. In
this specific case beta-cryptoxantin or provitamin A is converted to retinol. One
study presented data that beta- cryptoxantin can drastically reduce the risk of
lung cancer. This amazing carotenoid can be efficient in prevention of
rheumatoid arthritis.
References
- Rice University: Antioxidants and Free Radicals
- PubMed Central: "Applied and Environmental Microbiology"; In Vitro Determination of Prebiotic Properties of Oligosaccharides Derived from an Orange Juice Manufacturing By-Product Stream
- Virginia Cooperative Extension: Heart Healthy Eating: Cholesterol, Fat, Fiber and Sodium
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