Tangerines, a type of mandarin orange, are not only delicious and easy to peel but also packed with essential nutrients. This article explores the nutritional content of a 109-gram serving of tangerines, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.
Nutrition Facts
A 109-gram serving of tangerines provides a rich array of nutrients essential for a healthy diet. Here’s a detailed breakdown:
- Calories: Approximately 50
- Total Fat: 0.3 grams (0% Daily Value)
- Saturated Fat: 0 grams (0% Daily Value)
- Polyunsaturated Fat: 0 grams
- Monounsaturated Fat: 0 grams
- Cholesterol: 0 mg (0% Daily Value)
- Sodium: 2 mg (0% Daily Value)
- Total Carbohydrates: 13 grams (4% Daily Value)
- Dietary Fiber: 1.8 grams (7% Daily Value)
- Sugars: 10 grams
- Protein: 0.8 grams
- Vitamin D: 0 mcg (0% Daily Value)
- Calcium: 37 mg (3% Daily Value)
- Iron: 0.2 mg (1% Daily Value)
- Potassium: 146 mg (3% Daily Value)
Carbohydrates
Tangerines are relatively high in carbohydrates, with 13 grams per 109-gram serving. These carbohydrates include natural sugars (10 grams) that provide a quick source of energy. The presence of dietary fiber (1.8 grams) ensures a slower absorption of these sugars, preventing spikes in blood sugar levels.
Fiber
With 1.8 grams of dietary fiber per serving, tangerines support digestive health. Dietary fiber aids in regulating bowel movements, lowering cholesterol levels, and maintaining healthy blood sugar levels. Including fiber-rich fruits like tangerines in your diet can contribute to overall gastrointestinal health.
Vitamins and Minerals
Tangerines are a rich source of several essential vitamins and minerals:
- Vitamin C: Tangerines are high in vitamin C, which acts as an antioxidant, boosts the immune system, and aids in the absorption of iron.
- Vitamin A (in the form of beta-carotene): Supports vision, immune function, and skin health.
- Calcium: Vital for bone health, muscle function, and nerve signaling.
- Potassium: Helps regulate blood pressure, fluid balance, and muscle contractions.
These nutrients play significant roles in maintaining overall health and well-being.
Other Plant Compounds
Tangerines contain various beneficial plant compounds, including:
- Flavonoids: Such as hesperidin and naringenin, which have antioxidant and anti-inflammatory properties.
- Carotenoids: Including beta-carotene and lutein, which are important for eye health.
- Essential Oils: Like limonene, which have antimicrobial and anti-inflammatory effects.
Health Benefits
The rich nutritional profile of tangerines translates into several health benefits:
- Immune Support: The high vitamin C content boosts the immune system, helping the body fend off infections.
- Heart Health: Potassium and fiber in tangerines support heart health by regulating blood pressure and reducing cholesterol levels.
- Digestive Health: The fiber content promotes healthy digestion and regular bowel movements.
- Skin Health: Vitamin C and beta-carotene support healthy skin and protect against damage from the sun and pollution.
- Eye Health: Carotenoids like beta-carotene and lutein are important for maintaining good vision and preventing age-related eye diseases.
Foods with Calorie Content Equivalent
To understand the calorie content of tangerines, here are some foods with a similar calorie count (approximately 50 calories):
- 1 medium apple (about 95 grams)
- 1 medium-sized carrot (about 61 grams)
- 1 small banana (about 90 grams)
- 1 cup of raw spinach (about 30 grams)
- 1 small celery stick (about 100 grams)
These comparisons highlight how a serving of tangerines can fit into a balanced diet without significantly increasing calorie intake.
Conclusion
A 109-gram serving of tangerines contains approximately 50 calories and provides a rich source of essential vitamins, minerals, and beneficial plant compounds. The high carbohydrate and fiber content, along with significant amounts of vitamin C, potassium, and flavonoids, make tangerines a nutritious addition to a variety of dishes. Including tangerines in your diet can support immune health, heart health, digestive health, and overall well-being, making them a valuable component of a balanced diet.
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