Tangerines: benefits and harms, composition and calorie content

Benefits of tangerines

• Tangerine promotes weight loss because it contains a high proportion of ascorbic acid.
• A high concentration of vitamins helps strengthen blood vessels, muscles and vision. And nobiletin is responsible for preventing fat accumulation.
• Juice increases acidity in the stomach and speeds up the gastrointestinal tract. Citrus normalizes stool, even if problems with it are chronic.
• The fruit relieves swelling and has an anti-inflammatory effect. It helps remove heaviness in the legs or bags under the eyes.
• Mandarin helps to tone the body, hormonal levels, and facilitates mental work.
• Citrus restores the nervous system: protects against depression, memory damage and chronic fatigue syndrome.
• Mandarin has a significant influence on the potency, balance and endurance of the male part of humanity.
• Recent studies suggest that citrus fruits slow down skin aging. Fruits retain the necessary moisture in the epidermis, relieve excess oil on the face and accelerate cell restoration.
• A diabetic's menu should include up to 3 tangerines daily. The fact is that this orange fruit lowers blood sugar levels.

Microelements in tangerines

1. The role of ascorbic acid (aka vitamin C) has already been mentioned earlier. Thanks to acid, the body's immune system is strengthened and the ability to resist viral diseases increases. Tangerine contains 44% of the daily value of vitamin C.
2. Nobiletin protects organs from obesity and accelerates metabolism in the body. This flavonoid helps avoid memory problems and resists diabetes;
3. Pectins, essential oils, glycosides and mineral salts convert fats faster.
4. Magnesium, potassium and calcium increase the strength of bones and hair.
5. Vitamin A strengthens vision and also enhances the synthesis of sex hormones.
6. Vitamin P increases the endurance of capillaries, reduces their fragility and tendency to rupture.
7. B4 restores liver cells damaged by drug toxins.
8. Vitamin D is involved in metabolism: it promotes the absorption of beneficial elements. D stimulates the synthesis of a number of hormones and corrects cell reproduction.

Calorie content of dried tangerines

When planning to diversify your diet with dried fruits, you should be careful. This need is due to the fact that they have a high calorie content. 100 grams of dried tangerine fruits contain about 230 kcal. In order for the body to receive this number of calories, you need to eat 5-7 fruits.

People who control their caloric intake and watch their figure should not get carried away with even small dried tangerines. The weight of dried fruit can be about 10-20 g, but even 1 fruit is enough to deliver more than 100 kilocalories to the body. It’s difficult to call them useful for people losing weight. They contain a minimal amount of proteins and fats, but too many carbohydrates.

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Benefits of fruits

Dried tangerines are prepared by long drying or smoking. But more often on store shelves you can find sweets that are made by boiling fruits in sugar syrup. In such delicacies the content of useful substances will be kept to a minimum, because... Most vitamins disappear during heat treatment.

But in cases when you want something sweet, it is better to eat 2 dried tangerines than several chocolates or other store-bought sweets. You can get the minimum amount of calories and maximum benefits for the body if you include the peels of these citrus fruits in your diet. They help relieve sore throats and relieve coughs and runny noses. This effect is due to the inclusion of a large number of essential oils in their composition.

Dried tangerines are famous for their effect on the body. When used regularly they:

• normalize the functioning of the digestive organs;
• improve the process of nutrient absorption;
• have a beneficial effect on the organs of vision;
• gradually dissolve cholesterol plaques in the vessels, increasing their lumen;
• remove salts and excess cholesterol from the body;
• normalize the functioning of the nervous system, help reduce tension and relieve fatigue;
• stimulate blood circulation;
• increase appetite.

Therefore, people who do not plan to lose weight can safely include them in their diet in small quantities. Do not forget that such tangerines contain more calories than fresh fruits.

You can make a healthy treat at home. To dry the fruits of the tangerine tree:

• in direct sunlight on hot days;
• in the oven;
• in a special dryer for fruits.

You can dry fruits outside provided there is low humidity and temperatures above 25 °C. There is no point in trying to dry them whole; first, the fruits should be peeled and divided into slices. It is better not to break the shell of each of them, so you cannot remove the seeds.

You can receive a useful product after 3-5 days. Tangerines do not spoil in the sun due to the fact that they contain saccharides and citric acid. But it is better to lay them out on wooden surfaces, because... upon contact with aluminum or copper, the oxidation process will begin.

In an electric dryer, it is enough to place the slices on plastic shelves and select a processing program. After a few hours, the fruit will be dried and ready to eat.

When preparing dried fruits yourself, you can be sure that no harmful substances or sugar have been added to them. Also, every culinary specialist knows the number of calories contained in one tangerine, since he is aware that the slices were not dipped in sugar syrup or processed in any other way.

South Korean experiments

An experiment by scientists from South Korea in 2010 showed that tangerine in the diet hinders fat deposition and reduces fatty liver. 30 obese children drank tangerine juice and exercised for 90 days. Another control group also exercised, but did not drink juice. The results showed that the first 30 children lost 1.5% more weight.

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Similar experiments were carried out on rats. Overweight rodents received injections of concentrated tangerine juice for two months. During this period, the rats lost more than 59% of their fat accumulation.

How many calories are in tangerine (1 piece)

Mandarin is the name given to the fruit of an evergreen citrus tree.
It is round or slightly flattened in shape. The peel and pulp of the tangerine are bright orange. Inside, the fruit is divided into slices, their number can reach 12. The calorie content of 1 fruit can vary from 10 to 50 kcal. It may vary slightly depending on the ripeness of the fruit and its sweetness, but you can use the specified data as a guide when calculating the caloric content of your diet.

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The calorie content of 1 tangerine slice ranges from 1 to 8 kcal, depending on their quantity in the fruit and weight. Thanks to such low indicators, they can be eaten even by those people who are trying to lose weight and reduce caloric intake.

Mandarin varieties differ not only in taste, appearance, color brightness and juiciness, but also in weight. Tangerines from Morocco are considered medium in size - the calorie content of 1 fruit weighing about 50 g is 25 kcal. Despite their low calorie content, people who are planning to lose weight should not get carried away with tangerines. They contain a large amount of carbohydrates (more than 85%).

Many doctors recommend including tangerines in your diet. These fruits are a source of:

• vitamins A, PP, K, C, D, group B;
• minerals - iron, potassium, magnesium, calcium, phosphorus, sodium;
• dietary fiber.

These fruits do not accumulate nitrates, so they can be used by people who monitor the health and quality of their products.

The high content of vitamin C makes tangerines especially healthy. They can be eaten during respiratory infections to prevent diseases. They have an anti-inflammatory, antimicrobial effect, and help reduce temperature.

Why are orange fruits harmful?

• Allergy sufferers should reduce their consumption of tangerines to a minimum, as citrus fruits tend to provoke reactions. Citrus fruits are difficult for the bodies of young children who are prone to allergies to digest.
• Tangerines are prohibited for acute nephritis, cholecystitis, gastritis of various degrees, peptic ulcers and hepatitis.
• Substances used to treat the surface of the fruit for preservation during transportation pose a risk of food poisoning.
• Tangerines greatly increase the acidic environment and injure the gastric mucosa, which is dangerous for gastrointestinal diseases. In addition, there is a risk of irritation of the digestive system.
• Do not think that by gorging yourself on a kilogram of tangerines, you have enriched your body with vitamins. Excessive consumption of tangerines leads to hypervitaminosis, rashes, diarrhea and breakdown of red blood cells.
• If after several days of following the tangerine diet you experience itching, rashes and swelling, seek medical help.

Acute jade

Gastrointestinal diseases

Appearance of a rash

Itching

Calorie content of peel and zest

When determining your calorie intake, it is important to calculate the nutritional value of each meal, including snacks. Often people ignore the need to count the calorie content of all foods that enter the body. Because of this, it becomes difficult to calculate the exact caloric content of the diet.

There is no need to stop eating the crust. Some people add it to baked goods, others make candied fruits or use it in making infusions. The peel and zest contain beta-carotene, vitamins A and P, which are necessary to improve heart function and prevent disorders in the functioning of the vascular system. Also includes:

• glycosides;
• phytoncides;
• pectin;
• cellulose;
• organic acids.

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Regular consumption of tangerines with skin prevents the formation of cholesterol plaques. This method of eating fruits helps normalize digestion and relieve cough.

How to eat tangerines and not gain weight?

Calorie content and daily value

Tangerines should be eaten in moderation and, as it becomes clear from their disadvantages, it’s not even a matter of calories. Adults are recommended to consume no more than 3-4 medium-sized fruits per day. Children should be given from 1 to 3 fruits. There are also restrictions on tangerine juice: for adults, the norm in 24 hours should not exceed 200 milliliters, and for a child - 150 milliliters. But what is the energy value of orange fruits?

Is it possible to gain weight from eating tangerines?

Fruits promote weight loss if consumed in combination with the right foods. Foods during the diet should be light, healthy, rich in vitamins and organic substances. Heat-treated fruits in the form of compote, preserves, jams and other desserts with added sugar lose their beneficial and dietary properties.

Tangerines make you fat in the following cases:

1. You can gain weight only if your daily intake of citrus fruits is more than 1 kg.
2. To reduce the risk of weight gain, it is recommended to eat fruits fresh rather than in the form of drinks and juices.
3. They also get better from canned fruits and drinks containing preservatives and food additives.

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In other cases, you won’t be able to gain excess weight by eating tangerines. However, you should not overuse fruits that contain large amounts of acid. With an excess of citrus fruits, hypovitaminosis and disturbances in the digestive system can develop.

Tangerines contain saccharide, a substance that slows down metabolic processes.

Sugars promote a quick feeling of fullness and reduce appetite. People with obesity and chronic gastrointestinal diseases are not recommended to use strict diets on tangerines. Studies have shown that from an excess of saccharides, people with metabolic disorders become fat and gain excess weight.

Tangerines during a diet

You can gain weight from any food. But tangerines are of particular concern, because these fruits are famous for their sweet juice. The average citrus fruit contains 2.4 grams of fructose, 6 grams of sucrose and 2.1 grams of glucose per 100 grams, which is even less than an orange. The daily norm will be exceeded if you eat more than 500 grams. Therefore, it may seem that tangerine is only harmful when eating on a diet.

But nutritionists claim that tangerines promote weight loss: they successfully undermine metabolism. The exception to the rule is tangerine juice. You will have to abstain from it, since foods without fiber lead to an increase in appetite. But fresh tangerines become the basis for mono-diets and other weight loss schemes. Let's talk about the most popular ways to eat tangerines, approved by doctors.

Contraindications for tangerines

Along with the benefits, experts highlight contraindications for tangerines. Fruits are prohibited or not recommended for the following diseases:

• stomach and duodenal ulcers;
• enteritis;
• ailments of the small intestine caused by inflammation;
• colitis;
• diabetes mellitus due to high sugar content;
• gastritis with high acidity;
• nephritis in acute form;
• hepatitis;
• cholecystitis;
• chronic allergies or susceptibility to them.

Fasting day on tangerines

Tangerines become an ideal option for unloading. These citrus fruits quickly cleanse the intestines and remove excess fluid from the body. Thanks to this, the volume of the waist, abdomen and hips is quickly reduced. There are four menu options:

1. The fasting day diet is extremely simple. You only need 2.5 liters of freshly squeezed tangerine juice. It should be drunk in small portions every three hours, and in the evening dilute the juice with water to reduce the concentration. It is useful to carry out such cleansing of the body twice a month. The problem with this version of a fasting day is that you will have to spend a lot of time squeezing out new portions of the drink.
2. After waking up, drink a glass of water, and 30 minutes later eat several small fruits. Repeat this procedure 3-4 more times a day when you feel hungry. At breakfast you will receive few calories, so the need for a new portion will arise quickly. But don't rush. Do not eat tangerines on an empty stomach and chew them as slowly as possible. These tips will save you from gastrointestinal problems and increase your feeling of fullness.
3. The third option is to use tangerine infusion. It is easy to prepare, you need to cut 2-3 fruits along with the peel, pour boiling water and leave for a quarter of an hour. Strain the water and consume 20 minutes before meals.
4. The softest version of the fasting day is a real menu for 5 meals. For breakfast, drink unsweetened tea and eat one tangerine, and for second breakfast, another fruit or diluted juice. Lunch is lean poultry or steak, one citrus fruit, an afternoon snack is a tangerine with low-fat yogurt, dinner is another citrus fruit and a small portion of vegetable salad.

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Healthy tangerine dishes

Those who have already eaten too much of “overseas delicacies”, as well as lovers of gastronomic diversity, will benefit from recipes for citrus dishes. Since fruits have a pronounced sour taste, they can be added not only to desserts, but also to savory culinary delights.

Chicken breast rolls

To prepare a unique, savory roll, you will need:

• 2 chicken breasts
• 3 large tangerines
• 100 grams of walnuts
• 7 prunes
• 1 pinch of salt, pepper to taste

100 grams of the finished product contains about 156 Kcal, so it can be considered dietary.

Prunes need to be soaked in boiling water for 1 hour. Citrus fruits are peeled, disassembled into slices, and the white film is removed from each of them. The nuts are peeled and crushed with a knife or in a blender. The meat is washed and sprinkled with salt, pepper and nuts, then tangerines and prunes are laid out on it, everything is wrapped in cling film.

Prepare the roll in a double boiler (you can also bake it in the oven over low heat) for 40 minutes. It can be served cold or warm, cut into slices.

Tangerine jam

There are many recipes for making jam from these fruits. The nutritional value of the product reaches 250-300 Kcal per 100 grams. It is worth noting that it retains almost all the vitamins and minerals found in raw fruits. But still, you shouldn’t get too carried away with eating dessert, since jam contains a lot of sugar. The most popular recipe is the simple one. For it you need:

• 1 kilogram tangerine
• 1 lemon
• 1 kilogram of sugar
• 1 glass of water

Some people also add cloves to the jam to give it a hint of spice and make it more savory in taste.

Orange citruses need to be washed (but not peeled) and pierced with a toothpick, then placed in a deep, preferably enameled container and filled with water. Simmer the fruit over the heat for 10 minutes until soft. At the same time, you need to prepare sugar syrup, which is then poured into the tangerines. If you decide to add cloves, they are added at this stage. The jam is cooked in 2-3 batches, 10 minutes each. After the last boiling, you need to add freshly squeezed lemon juice to the product, keep it on the fire for a couple more minutes and pour it into storage containers.

Tangerines have a pleasant aroma and excellent taste. This greatly contributed to their popularity throughout the world. For those who decide to make them part of their diet, it is useful to know about the calorie content, benefits, and possible harm of fruits.

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General diet rules

Do not eat tangerines late in the evening, the last snack should be 4 hours before bedtime;

• You should not go on a tangerine diet during pregnancy or breastfeeding, before 16 and after 65 years, or if you have undergone surgery in the last six months. Such a diet is not acceptable for people with a medical ban on eating tangerines.
• Eliminate overly salty dishes, spices, sweets, pastries and alcoholic drinks from the menu. Reduce the consumption of marinades and smoked dishes to the possible minimum;
• You can occasionally drink low-fat kefir, and also include apples, oranges and grapefruit in your diet. It is acceptable to eat yogurt, cottage cheese and chicken eggs.

• Support the tangerine diet with physical exercise and do morning exercises. This will speed up the appearance of obvious results.
• You need to be careful when choosing tangerines. The outer cover should not be moldy or dry. Such signs indicate that the fruit has been in warehouses for a long time. Splashes of juice are the key to the natural quality of the fruit. And for a long-term diet, use hybrids of tangerines (tangerines, tangors, clementines, natsumicans, and so on). All of them have the same characteristics and composition. But remember that the sweeter the hybrid, the higher its calorie content.

Tangerine diet for 3 days

The three-day diet also includes foods other than tangerines. This eating pattern can last one day longer if you don't feel unbearably hungry. But don’t delay: you risk getting stomach problems.

1. Breakfast: tea with one spoon of honey or granulated sugar;
2. Second breakfast: 4 medium citrus fruits and 4 boiled egg whites;
3. Lunch: 120 grams of lean unsalted meat, 300 grams of sauerkraut or fresh salad;
4. Afternoon snack: 4 tangerines and one hard-boiled egg;
5. Dinner: 120 grams of lean meat, cucumber and tomato.

Diet for 5 days

The diet on the five-day diet is devoid of variety. But this diet involves six meals, and this method quickly saves you from excess weight without high energy costs.

• Breakfast: 400 grams of citrus fruits;
• Second breakfast: 4 chicken proteins;
• Lunch: 500 grams of citrus fruits;
• Afternoon snack: 3 squirrels;
• Dinner: 400 grams of citrus fruits;
• Second dinner: 3 proteins.

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Diet for two weeks

This method of weight loss has been recognized by doctors as harmless. It gives you a chance to lose 10-14 kilograms with a non-strict diet.

Portions for a two-week diet do not exceed 200 grams, but you must follow the following diet:

1. Breakfast: strong coffee with one teaspoon of sugar;
2. Second breakfast: 4 citruses and one egg;
3. Lunch: 150 grams of boiled rabbit or turkey, light vegetable salad with a dressing of zest, olive oil and lemon juice;
4. Afternoon snack: 4 citrus fruits and 100 grams of cottage cheese with a low percentage of fat. Alternate cottage cheese with Greek yogurt;
5. Dinner: 120 grams of chicken, boiled without salt, a portion of sauerkraut without oil.

Composition and benefits of the product

Like any other citrus, tangerine is enriched with vitamins C. The high content of ascorbic acid not only helps strengthen the immune system, but also has a preventive effect on the oral cavity from the development of any pathological processes of inflammatory etiology, and also accelerates regeneration processes in the event of wounds and burns .

It is important to know that mandarin also contains flavonoids necessary for the human body, which ensure the elimination of toxins, waste and free radicals.

The peel of the fruit in question contains a high concentration of vitamins A and P. In addition, the fruit is rich in pectin, fiber, phytoncides and glycosides, which undoubtedly have benefits for the entire human body. The nutritional value of tangerine is that it contains 0.8 grams of protein, 7.5 grams of carbohydrates and only 0.2 grams of fat. Moreover, the sugar content is 11% of the total mass of the whole fruit. The range of beneficial qualities of tangerines does not end there. Their use is simply necessary to maintain full human health.

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Because they contribute to:

• replenishment of the vitamin complex lost by the body during the winter period and acceleration of recovery processes for flu and colds;
• softening cough and restoring metabolism;
• providing an anti-edematous effect and ensuring the removal of mucus during bronchitis or asthma, due to the content of phenolic acid;
• preventing the formation and development of atherosclerosis and other heart pathologies;
• toning the body and providing a calming effect on the central nervous system.

It is also worth noting that tangerines are useful not only for weight loss, but also during pregnancy. Eating 1-2 tangerines daily will help replenish vitamin C reserves, and regular massage using essential oils based on these fruits will help prevent the appearance of stretch marks in the expectant mother.

Quitting the diet and consolidating the results

It is important to follow the correct way out of the diet. The fact is that even after proper nutrition, you risk gaining back the pounds. To ensure that your efforts are not in vain, you need to drink a liter of fresh tangerine juice every day for at least a week from the end of the diet.

For two weeks it is important to make “tangerine dinners” rather than the usual evening dishes. Increase your caloric intake gradually, no faster than 2-3 weeks. If these conditions are met, you can lose weight and enjoy your favorite taste of orange fruit.