Fresh tangerine fruits are very tasty. They are quite often used in the culinary industry for the preparation of compotes, juices, fruit water, liquor, jam, marmalade and candies.
Tangerines are of great benefit to the body in winter, as they are a rich source of vitamins.
The pulp of a ripe tangerine contains about 10.5% sugar, 40-50 mg of vitamin C, a large amount of organic acids (citric), fiber and various minerals.
The benefits and harms of tangerines
First of all, it is worth noting that tangerines, like other representatives of citrus fruits, contain a large amount of vitamin C, which in turn tends to remain in the fruit for a long period of time. This fruit has a particular effect on the immune system; as a result of its consumption, the body’s ability to resist various viral and infectious diseases significantly increases.
In addition, consuming this fruit helps strengthen joints and bones, and also has a beneficial effect on the elasticity of connective tissues. Experts say that tangerines can slow down the aging process and normalize the functioning of the heart muscle.
It is worth noting that not only the pulp is useful in tangerine; its peel contains a fair amount of beta-carotene, which in turn is an excellent remedy for the prevention and treatment of cardiovascular diseases. In addition, for depression, neuroses and sleep disorders, experts recommend brewing tangerine peel with tea. The low calorie content of tangerines per 100 grams helps to significantly accelerate the process of losing weight and lower blood sugar levels.
Eating tangerines can harm the body only in the presence of peptic ulcers, gastritis (with high acidity of gastric juice) or kidney disease.
This fruit can be classified as dietary products, since in 100 grams of tangerine the calorie content reaches 45 conventional units. In general, the calorie content of 1 tangerine can range from 38 to 52 kilocalories. In order to determine how many calories are in a tangerine, it is necessary to take into account its variety, as well as the size and degree of ripening of the fruit.
Due to their low calorie content, tangerines not only do not have a negative impact on the figure, but also contribute to the loss of extra pounds. They contain a large number of substances that promote weight loss, including carbohydrates, fiber, calcium, pectin and dietary fiber. In addition, tangerines contain natural phenolic compounds, which, according to doctors, are an excellent remedy for combating obesity.
Despite low calorie content, tangerines dull the feeling of hunger, and also strengthen the immune system and improve mood. It is important to remember that excessive consumption of this citrus fruit can lead to allergic rashes on the skin.
Knowing how many calories are in a tangerine, you can create an individual menu, following which it is quite possible to get rid of several kilograms.
Nutritionists have developed a tangerine diet with which you can lose about 7 kilograms in a week. Its main principle is daily use 5 fruits of this fruit and 100-150 grams of other food, such as lean fish, boiled or baked meat, cottage cheese, hard cheese or vegetable salad. Since during this diet the body does not receive all the substances necessary for normal life, you should not get carried away with it.
In addition, there is another option for the citrus diet. In the process of maintaining it, it is necessary to eat 1 tangerine with a caloric value of about 40 kilocalories before each meal, and make sure that the portion of food eaten after this fits on a small salad plate. Some nutritionists recommend drinking a glass of freshly squeezed tangerine juice before meals; this will relieve not only overeating, but also fat deposits.
Since the calorie content of 1 tangerine is very small, you can arrange fasting days using them once or twice a week. Namely, during the day, eat only tangerines and drink water or liquids. green tea. If you regularly arrange such fasting days for 1-2 months, you can lose 2-3 kilograms and achieve weight stability.
The calorie content of tangerine per 100 grams is only 37 kcal. The product contains:
- proteins – 0.8 g;
- fats – 0.2 g;
- carbohydrates – 7.5 g.
Tangerines are characterized by a high content citric acid, vitamins C, B1, P, fiber, phytoncides, minerals, organic acids.
Total calorie content of tangerine in 1 pc. directly depends on the weight of the citrus fruit. The average weight of a peeled fruit is 80–100 grams, so we can safely say that 1 peeled tangerine has a calorie content of about 30–37 kcal.
Benefits of tangerines
The low calorie content of tangerines per 100 grams (as already mentioned, 100 g of product contains a little more than 30 kcal) makes them indispensable for dietary nutrition. The main benefits of tangerines are traditionally the following:
- replenishment of the body’s lack of vitamins C, PP, group B;
- Thanks to vitamin A, maintaining normal blood supply to the eyes, which ensures good visual acuity;
- irritation of taste buds by acids contained in the product, which improves appetite and speeds up the functioning of the gastrointestinal tract;
- widespread use of tangerines to prevent inflammation of the liver and gallbladder;
- acids in citrus fruits prevent the growth of pathogenic bacteria in the gastrointestinal tract. This property of the product is actively used to eliminate dysbiosis;
- the saturation of tangerines with antioxidants makes it possible to use them to prevent bloating and constipation;
- the benefits of tangerines for restoring prostate function have been proven;
- Tangerines are often recommended for menstrual irregularities;
- With the help of cold-pressed essential oil obtained from citrus fruits, the elasticity and softness of the skin improves. This oil is effective for eliminating stretch marks on the skin and returning it to a healthy color;
- Tangerine juice helps treat wet cough, bronchitis, flatulence, and inflammatory processes in the intestines.
Harm of tangerines
Despite the fact that the analyzed product is extremely useful, if used incorrectly, the harm of tangerines can be very serious. Keep in mind that:
- tangerines contain high concentrations of acid, therefore they are contraindicated for ulcers and inflammation of the duodenum;
- Many people have allergic reactions to citric and ascorbic acids in citrus fruits. It should be noted that allergy to tangerines is not as common as many people mistakenly believe. Most often, small children or adults who have overeaten tangerines experience rashes;
- the presence of sugars in tangerines makes them a product of limited consumption for diabetics;
- Before eating, tangerines should be thoroughly peeled. Otherwise, toxic substances with which citrus fruits are processed for faster growth and ripening may enter the body.
This article discusses the harm, benefits and calorie content per 100 grams of tangerines. I hope you found a lot of useful information.
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Mandarin is a small branched evergreen tree of the Rutaceae family, not exceeding 4 meters in height. Its leaves are elliptical or ovoid in shape. The diameter of the fruit is 4-6 cm, their width is greater than their height. The peel of the tangerine is thin, loosely attached to the pulp, and the flesh is yellow-orange in color. Due to its strong aroma, this fruit is different from other citrus fruits; they are sweeter than.
Homeland: China and Cochin. It was introduced to Europe in the early 19th century. They appeared in Russia thanks to supplies from Argentina.
The best tangerines are those that feel too heavy for their size, and the slightly flattened, medium-sized fruit is the most sour. This fruit has varieties: clementine and tangerine.
- Tangerine is the main citrus crop in China. It is distinguished by orange-red fruits, sweet in taste, with a small amount of seeds. Its thin peel is easily removed.
- Clementine is a hybrid of tangerine with another citrus fruit. It has sweet pulp without seeds. The peel does not come off easily. Cultivated in Mediterranean countries. Clementines can be stored the longest - about 1 month.
Composition of tangerines: vitamins and calories
The pulp of ripe tangerine fruits contains sugar (up to 10.5%), organic acids, vitamin B1, C, A (more than 600 mg per 100 grams) (three times more than in an orange and more than 20 times than in a lemon), P , pectin substances, mineral salts, fiber, glycosides, phytoncides, etc. essential oil, contained in the pulp of the fruit, there are aldehydes, alpha-limonene, citral, anthranilic acid methyl ester, which gives the essential oil characteristic taste and smell.
Useful properties of tangerines
- Tangerine juice is a very healthy dietary and medicinal drink. At high temperatures this is good remedy quenching thirst.
- Tangerines have beneficial properties in the treatment of bronchitis and asthma, as they contain synephrine (Synephrine), which is also capable of burning fat. Mandarin is a well-known decongestant and decongestant. In order to clear mucus from your lungs, it will be enough to drink one glass of tangerine juice every morning.
- Helps soften cough and expectorate tracheitis and bronchitis using infusions and decoctions of dry skin in water (1:10).
- For diarrhea, juice and fresh fruits of joy will be very useful.
- Drinking plenty of tangerine juice gets rid of helminths.
- They have an antiscorbutic effect, improve metabolic processes, and increase appetite.
- Thanks to essential oil, they lift your spirits.
- The fruits and juice are effective against dysentery.
- In case of heavy menopausal bleeding, they are used as a hemostatic agent.
- For skin diseases, phytoncides act so strongly that fresh juice can kill some fungi (microsporia, trichophytosis). To rid the skin and nails of fungus, it is recommended to repeatedly rub the juice from the peel or slice of tangerine.
Mandarin is an evergreen tree that can grow up to 4 meters. Currently, the crop is grown in many countries with warm climates, having spread from China in the distant past. The fruits of this plant have the same name and are spherical in shape, sometimes slightly flattened. The skin is bright orange, the pulp is divided into segments, the number of which varies from 10 to 12 pieces. The pulp is juicy, sweet, sometimes with sourness, but usually sweeter than oranges.
Benefit
Tangerines are very healthy, as they contain a large number of micro and macroelements. Among them are vitamin C, PP, group of B vitamins, potassium, phosphorus, iron, magnesium, calcium. The composition is also rich in carotene, which gives it a rich orange color, fiber, organic acids, glycosides, phytoncides, essential oil, and flavonoids. Thanks to this unique composition, coupled with its low calorie content, the fruit can be called one of the most necessary for good health. You simply can’t do without it winter period, although we should not forget about other fruits that can be bought in winter and are not afraid for their benefits: persimmons, pomegranates, bananas.
The benefits and harms of these citrus fruits are determined by the content of certain substances in the composition. So, eating tangerines will be useful for people who have intestinal problems - pectin and fiber help improve functioning. Phosphorus, potassium and B vitamins have a beneficial effect on the functioning of the heart and blood vessels and prevent the occurrence of edema. In addition, use is recommended if you have liver problems, especially as a result of intoxication. The pulp, saturated with useful elements, will be especially useful for people with hypovitaminosis. The fruit also has diuretic properties, which makes it possible to use it for kidney diseases.
Contraindications
This citrus can also be harmful to health. You should not eat it if you have certain diseases of the intestines and stomach, for example, gastritis. It is also worth abandoning the product if you have hepatitis and certain kidney diseases, and limit consumption to people with diabetes.
The nutritional value
To find out the calorie content of 1 pc. tangerine, it is necessary to take into account its weight and energy value in 100 g
How many calories and nutrients are in 100 g:
- calories - 33 kcal;
- carbohydrates - 7.6 g;
- proteins - 0.9 g;
- fats - 0.2 g.
The average weight of one piece varies from 60 to 100 g, so the calorie content of 1 piece. tangerine is approximately 25 - 33 kcal. Thus, this citrus should be included in the diet, both during normal and dietary nutrition.
However, you need to remember that it is not advisable to consume tangerines in large quantities; this is fraught with hypervitaminosis, the main symptoms of which are skin rashes, poor health, intestinal upset, and deterioration in the quality of red blood cells. Also, if consumed excessively, allergies may occur, especially in children. Tangerines should not be used in large quantities for food by people with diabetes.
During the diet
Those who are losing weight are recommended to use these citrus fruits in their diet, as it is a low-calorie and at the same time nutritious product that supplies the body with all the necessary substances. The main thing is not to abuse it and use it in reasonable quantities.
When many centuries ago a small fruit that looked like a piece of gold was brought from the island of Mauritius to China, it was presented as a gift with wishes for financial well-being. The locals liked the taste of this fruit so much that soon an evergreen plant with bright orange fruits grew near every house. From China, edible gold came to Europe at the beginning of the 19th century. The highest Chinese dignitaries in those days were called mandarins. An exotic fruit brought from the Middle Kingdom received the same name. But this is just a beautiful legend that everyone can interpret in their own way. More pragmatic people associate the name of citrus fruit with the Spanish word se mondar, literally translated as “easy to peel.”
What varieties of tangerines are there?
There are few fruits that have polymorphism to the same extent as the tangerine. Therefore, there are so many types of this citrus fruit with different internal structures and external structures that it is easy for an ignorant person to get confused. It is customary to divide all natural varieties into three large groups:
- large-leaved noble - their fruits are bright, they have lumpy skin;
- small-leaved heat-loving fruits - elongated fruits with a pronounced odor, their typical representatives are tangerines, which is why sometimes the whole group is called tangerines;
- Japanese unshiu tangerines, characterized by the complete absence of seeds in the pulp.
By crossing natural species of the fruit with other citrus fruits, many hybrids have been obtained, which in popular scientific literature are often classified as separate species. These are clementines, tangelos, citrofortunella, ellendale, mineola, tangors, saptins, green, yellow, red, Abkhazian.
How many calories are in a tangerine?
If we take the average caloric value of the product, then for tangerines it will be 53 kcal per 100 g of product. Decomposing this indicator according to nutrient content, we get the following:
- proteins – 0.81 g
- fats – 0.31g
- carbohydrates – 13.34 g
Dietary fiber is contained in an amount of 1.8 g. The rest, which is 85 g, is water. But these data, we repeat, are averaged. Depending on the variety, the nutrient content varies, but the total calorie content does not go beyond 48-56 kcal.
One large fruit weighs approximately 120-140 grams. In this case, about 30% of the weight comes from the peel. Thus, The calorie content of one large tangerine is about 50 kcal.
The pulp of tangerines contains B vitamins, vitamin C or ascorbic acid (30% of daily norm), microelements - potassium, sodium, calcium, magnesium, phosphorus and iron. As well as sugars, organic acids, essential oils and a small amount of lutein.
The fruits, leaves and shoots of the tangerine tree have a specific smell. It is due to the presence of anthranilic acid methyl ester in tangerine essential oil.
Orange gold or the benefits of tangerine
Tangerines are considered fruits that have special dietary value. It's not for nothing that Soviet time this citrus fruit was considered the main winter fruit. It is indispensable in the cold season as a storehouse of vitamins and microelements. In addition, the beneficial substances contained in the pulp of the fruit normalize metabolic processes, increase appetite, thereby promoting proper digestion.
Mandarin is approved by official medicine as a product that has a general strengthening effect on the body. And the phytoncides contained in its juice have antimicrobial activity - they suppress the growth of fungi that cause some skin diseases. The product is especially useful for women in menopause who suffer from heavy bleeding - tangerine has a hemostatic property. This fruit perfectly cleanses the lungs, so it is useful for smokers to eat it every day.
Ancient healers treated patients with dysentery with tangerine juice. Modern alternative medicine uses alcohol tinctures on tangerine peel. They are used as antiemetics, astringents, and antipyretics. And also these drugs perfectly dilute sputum and can be used as an aid in the treatment of respiratory diseases.
Tangerine oil is an ingredient in many cosmetic products. It is especially useful in creams and gels for massage. Baby massage products are widely used to treat colic in infants. In aromatherapy, tangerine oil is used for relaxation - its smell has a calming effect on the nervous system.
Can tangerine be harmful?
Like any other natural product, tangerine is not beneficial for everyone. The phytoncides it contains irritate the intestinal and gastric mucosa. Therefore, people with diseases of the gastrointestinal tract should consume tangerines in moderation. And during the period of exacerbation of the disease, completely exclude this fruit from your diet. People suffering from kidney diseases consume the fruit with caution. Children should also limit their consumption of tangerines. Very often this citrus causes allergic reactions in them. Moreover, the younger the child, the stronger these manifestations are.
Tangerine diet for weight loss
The tangerine diet is classified as low-calorie. Short-term food restriction allows you to lose up to 4-5 kg of weight. The tangerine diet can be followed for two weeks, because the feeling of hunger in this case is much lower than when using other types of low-calorie diets. However, a seven-day diet is still considered ideal for the body.
The basic principle is to eat 4-5 tangerines or drink a glass of tangerine juice at every meal, as well as before bed. Food should be taken no more than 3 times a day, have dinner no later than 6 pm. But if you still feel hungry, you can snack on an apple or a glass of low-fat kefir or yogurt.
Sample breakfast menu, including additional products to choose from:
- Lean ham.
- 2 hard-boiled eggs (or 1 egg and tomato).
- Oatmeal with raisins and yogurt.
- Fruit salad of apples and citrus fruits.
Sample lunch menu:
- Vegetable salad seasoned with lemon juice.
- Low-fat cheese or cottage cheese, fresh cucumber.
- Light salad with olive oil, a piece of dry bread.
- Cabbage salad and one baked or boiled potato in its skin.
- Vegetable soup and a few small croutons.
Sample dinner menu:
- Boiled lean meat, light salad no oil.
- Salad dressed with butter, a piece of bread.
- Boiled chicken fillet, 2 tomatoes.
- Stewed or pureed boiled vegetables in a blender.
- Boiled beef.
- Boiled or baked fish fillet.
From the list of dishes, choose the one you want most. At every meal you can drink a cup of tea or coffee, preferably without sugar, maybe with lemon, sometimes you can put a spoonful of honey in the tea. The weight of a serving of salad and soup should not exceed 250-300 g, boiled meat and fish are eaten in quantities of up to 200 g, cheese and ham - 50 g.
There is, and it is approved by nutritionists, a weekend fasting diet. It is advisable to start it on Friday morning. Here is its approximate content:
- Breakfast: a cup of unsweetened coffee or strong black tea.
- Second breakfast and afternoon snack: boiled egg, a piece of Borodino bread.
- Lunch and dinner: a piece boiled fish or beef, 200 g vegetable salad without oil.
At each meal, 5 tangerines are eaten. This diet allows you to lose up to one and a half kilograms of weight in just three days. Physiologically this is acceptable and can be repeated for several weeks in a row.
Mandarin is created by nature so that no outside influences affect it. chemical composition– it does not accumulate chemicals, unlike traditional mid-latitude fruits. Mandarin is available - there is a lot of it grown in the world, it is never in short supply, and it is not sold at exorbitant prices. And considering that this is a real treasure useful substances, then the advice suggests itself: buy tangerines more often. Let, as in ancient China, these golden balls bring not only health, but also financial well-being to your home.
