What are the benefits of tangerines for health – 11 proven properties
Tangerines contain a lot of valuable vitamins and antioxidants, which makes them extremely beneficial to human health.
According to scientists, their regular use is an effective way to prevent diseases from the cardiovascular, nervous, endocrine, immune and digestive systems.
It is noteworthy that tangerines differ in a small list of side effects and contraindications, and are also recommended for inclusion in the diet of pregnant women.
11 useful properties
Below are 11 main facts about the benefits of tangerines for the body, which have a scientific basis.
1. Rich composition
Tangerines are 85% water. The remaining mass is mainly carbohydrates. The energy value is 53 calories per 100 grams (the average weight of a tangerine is from 88 to 140 grams).
Nutrient content per 100 grams of tangerines the following :
- Carbohydrates – 13.3 grams;
- Fiber – 1.8 grams;
- Proteins – about 1 gram;
- Fats – 0.3 grams;
- Vitamin A – 14% of the recommended daily requirement (RSP);
- Vitamin C – 44% of RSP;
- Folic acid – 4% of RSP;
- Potassium is 5% of the RSP.
A feature of all citrus fruits is the high content of vitamin C. This substance has pronounced antioxidant activity, participates in the synthesis of key enzymes, and has a beneficial effect on almost all organ systems.
2. Anti-inflammatory effect
According to the data scientists from Germany, tangerines contain a number of important antioxidants: vitamin C, hesperidin, narirutin, which inhibit chronic inflammation in the human body.
It is the inflammatory process that is associated with the shortening of telomeres in the process of cell division and, accordingly, the aging of the body.
These substances also prevent the formation of free radicals, which is extremely important for the full functioning of all organs.
3. Improvement of digestive processes
Tangerines rich in fiber
, which is necessary for
normal digestion
and maintaining a balance between beneficial and pathogenic microorganisms in the lumen of the digestive tract.
According to the information Italian researchers, regular consumption of this fruit prevents a number of inflammatory and autoimmune diseases of the gastrointestinal tract.
Tangerines can also be used for the prevention and treatment of constipation. It is based on the normalization of motor activity of the smooth muscles of the intestinal wall.
4. Anti-cancer effect
Proven
that tangerines inhibit a number of free radicals (superoxide, nitric oxide), which are responsible for the malignant degeneration of epithelial tissue cells. At the same time, the effect is more pronounced in the peel of tangerines, to a lesser extent in the pulp and juice.
Regular consumption of this citrus also contributes to the prevention of skin and colon cancer.
According to Iranian researchers, tangerines, due to the high content of hesperidin, also prevent the development of hemoblastosis (acute and chronic leukemia).
5. Correction of dyslipidemia
Japanese specialists discovered
that flavonoids, which are part of all citrus fruits, slow down the reabsorption of cholesterol in the lumen of the digestive tract, thereby reducing its concentration in the blood.
There is also an effect on lipid metabolism in the liver, during which the formation of atherogenic lipids (TAG) decreases there.
Tangerines prevent the formation of atherosclerotic overlays on the walls of arterial vessels and, therefore, contribute to the prevention of such dangerous diseases as coronary heart disease and myocardial infarction, ischemic and hemorrhagic stroke, chronic cerebral ischemia.
An important positive contribution is made by the suppression of free radical mechanisms, during which the inner wall of blood vessels is damaged and they become more sensitive to atherogenic cholesterol.
6. Strengthening the immune system
Absolutely any product containing vitamin C, Improves immunity
and increases the body's resistance to various infectious agents.
Ascorbic acid, according to the data of the scientific community, increases the activity of T-killers and the rate of lymphocyte proliferation.
Is marked positive effect on the course of acute infections of the upper respiratory system – the severity of symptoms decreases, the duration of the pathology decreases.
7. Improving the condition of the skin and hair
Vitamin C is involved in the synthesis of collagen, which is necessary to maintain the elasticity of the skin.
Against the background of the use of tangerines, the formation of wrinkles slows down, the regenerative potential increases – any wounds or scratches heal faster.
Also citrus protects protect the skin from harmful ultraviolet solar radiation.
In addition, regular inclusion of tangerines in the diet eliminates dandruff, gives hair a healthy shine and strengthens them.
8. Lowering blood glucose levels
Installed
that flavonoids (hesperidin, naringin, neohesperidin, nobiletin) contained in tangerines inhibit the breakdown of starch, which is important to prevent an increase in blood glucose levels.
Also, according to experiments on rats, these flavonoids slow down gluconeogenesis in the liver and increase the sensitivity of peripheral tissue cells (muscle and fat) to insulin.
9. Lowering blood pressure
Hypertension is one of the most common and dangerous diseases with its complications (stroke, heart failure, etc.).
Foreign specialists proved that the consumption of any citrus fruits leads to a significant decrease in systolic and diastolic blood pressure in just 3-5 weeks.
Mandarin can be used to alleviate hypertension in the initial stages in conjunction with the modification of risk factors, as well as used as part of complex therapy in conjunction with medications.
10. Comprehensive brain protection
Tangerines are extremely useful for the central nervous system
. Chinese scientists
claim
that they have the following beneficial properties:
- Preventing and reducing the severity of any depressive disorders (mandarin flavonoids reduce the effect of adrenal hormones on brain cells).
- Prevention and slowing of the progression of neurodegenerative pathologies (Alzheimer's disease, Pick's disease, Parkinson's disease).
- Accelerating the recovery of cells of the central nervous system after any "ischemic" effects (stroke, transistor ischemic attack, chronic cerebral ischemia).
- Cognitive improvement. Against the background of long-term use, thinking, cognitive processes accelerate, short-term and long-term memory improves.
11. Weight loss Assistance
Proven that ascorbic acid contained in tangerines increases the activity of oxidative processes in adipose tissue, prevents the formation of new adipocytes. The effect is most pronounced in relation to abdominal fat.
Citrus also possesses powerful antioxidant effect: inhibits chronic inflammation, normalizes metabolism. It also has a positive effect on the amount of adipose tissue in the body.
Harm and contraindications
Despite all the positive properties, in some situations, the use of tangerines can cause significant harm to the human body. Contraindications include:
- Exacerbation of chronic or acute diseases of the digestive system (enteritis, colitis, gastritis, GERD, peptic ulcer of the stomach and duodenum, etc.). All citrus fruits cause irritation of the mucous membrane of the gastrointestinal tract, worsening the course of any inflammatory pathologies.
- Increased individual sensitivity. Allergy to citrus fruits, unfortunately, is extremely common and can manifest itself in different ways: from urticaria to anaphylactic shock or angioedema.
- Caries. The active substances of tangerines cause the destruction of the surface layers of tooth enamel. It is not recommended to use this fruit in the presence of any destructive dental diseases.
It is extremely important for women to normalize the consumption of tangerines during pregnancy. The maximum daily allowance during gestation and breastfeeding is no more than 1-2 fetuses.
Excessive addition of fruit to the diet during pregnancy is fraught with a high risk of fetal abnormalities and allergic reactions in the child after birth.
However, you should not completely abandon tangerines. They contain a lot of useful substances necessary for the full growth and development of the fetus, and also prevents the development of pathologies from the uterus and placenta. The main thing is to observe the norm.
Short answers to questions
The most common questions regarding the use of tangerines are discussed below:
- Which is better: orange or tangerine? Both types of fruits are useful, however oranges the lipid-lowering effect is more pronounced, they also have a milder effect on the mucous membranes of the digestive system.
- Is dried citrus useful? Yes! Dried tangerines are a great way to saturate the body with valuable vitamins and nutrients, the content of which is not much different from fresh fruit.
- Application of peel, peel . The peel of tangerines contains significantly more vitamin C and K, calcium contains vitamin D, and there are no nitrates in it. The peel is usually used to reduce body weight, correct dyslipidemia, as well as to prevent the development of malignant neoplasms. It is usually used to make teas, decoctions or consumed in dried form. The peel of tangerines is usually included in home-made ointments and is used for cosmetic purposes (wrinkle removal, "skin rejuvenation").
- Is it possible to eat bones? Yes! Mandarin seeds contain a large amount of vitamins A, E and K, and various antioxidant substances. To increase bioavailability, it is recommended to grind the bones as much as possible before use.
- Application of essential oil. Tangerine essential oil is obtained by cold pressing the peel of ripe fruits. Tangerine oil is widely used in the cosmetology industry, as well as for the treatment of depressive disorders and insomnia, menstrual disorders, and gum bleeding.
- Is it possible to eat the fruits of a houseplant tree? The fruits of the homemade tangerine tree (kalamondina) can only be eaten if it has been grown independently without the use of chemicals. "Store-bought" options are usually dangerous to health, as extremely toxic chemicals are used to accelerate the growth of the tree.
Conclusion
- Thus, tangerines are characterized by a high content of vitamins (especially vitamin C) and antioxidants, which determine their main medicinal properties.
- Fruits normalize blood pressure and lower cholesterol levels in the blood, contribute to weight loss, prevent malignant neoplasms and pathologies from the central nervous system, strengthen the immune system.
- Before use, it is recommended to study the range of possible adverse reactions and contraindications.
