This is what happens if you eat tangerines.

Mandarins are small, sweet, and easy-to-peel citrus fruits, very popular for their pleasant flavor and nutritional value. Originally from Asia, they have spread throughout the world due to their versatility, low cost, and ease of consumption. They not only provide flavor and freshness, but also offer multiple health benefits.

Below, we present the 9 main benefits of regularly consuming tangerines, as well as their possible side effects.

Benefits of eating mandarin

1. Nutrient-rich source

A medium-sized mandarin provides a good amount of vitamin C, fiber, and antioxidants. It also contains B vitamins, potassium, calcium, and folate. Its nutritional profile makes it an ideal fruit to include in any diet.

2. Antioxidant power

Thanks to their vitamin C, vitamin A, and flavonoid content, such as hesperidin, naringin, and tangeretin, mandarins help fight free radicals. This promotes cell regeneration and may help prevent chronic diseases such as cancer, cardiovascular disease, and arthritis.

3. Strengthens the immune system

The vitamin C present in tangerines stimulates the production and function of immune cells. Consuming tangerines regularly can improve the body’s ability to defend itself against infections and promote faster recovery from illness.

4. Promotes brain health

The antioxidants present in tangerines may help protect neurons from oxidative damage. Certain compounds, such as nobilatin, have been observed to contribute to reducing the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

5. Improves skin health

Vitamin C stimulates the production of collagen and elastin, two key proteins for maintaining skin firmness and elasticity. It also helps wounds heal faster and protects against sun damage and pollution.

6. Take care of your vision

The combination of vitamins C and A promotes eye health. Vitamin A contributes to better night vision and protects against conditions such as macular degeneration. Vitamin C, meanwhile, reduces eye inflammation and protects eye tissues.

7. Promotes heart health

The antioxidants in tangerines improve arterial flexibility, reduce blood pressure, and regulate cholesterol and triglyceride levels. This reduces the risk of cardiovascular disease, heart attacks, and strokes.

8. It could help prevent cancer

Various antioxidant compounds in mandarins, such as flavonoids, have been shown to have anticancer effects. They help prevent cellular oxidation and may inhibit the growth of tumor cells.

9. Easy to incorporate into the diet

They’re easy to peel, require no utensils, and can be eaten alone or in a variety of preparations, such as salads, juices, desserts, yogurts, or as a dressing. The grated peel can also be used in baking.

Side effects of excessive consumption

Although tangerines are very healthy, excessive consumption can cause adverse effects in some people:

• Dental problems : Its acidity can damage tooth enamel if consumed in large quantities without proper oral hygiene.
• Allergies : People with citrus allergies should avoid them. In severe cases, they can cause swelling or difficulty breathing.
• Liver problems : Those with liver disease should consult their doctor before consuming too many tangerines.
• Sugar intake : Although they have a low glycemic index, five mandarins provide around 40 g of sugar. People with diabetes should monitor their total daily carbohydrate intake.

How many tangerines can you eat a day?

Eating up to five tangerines a day is safe for most people. However, it’s important to maintain a balanced diet with a variety of fruits so you don’t rely on just one type of food. For those who need to monitor their blood sugar or have specific conditions, it’s best to consult a health professional.

Do they help you lose weight?

Yes. Mandarins are low in calories and have a good amount of fiber. This helps promote satiety, regulate bowel movements, and improve fat metabolism. They’re an excellent choice as a snack or as a side dish, as part of a healthy eating plan and daily physical activity.

Final recommendations

• Prefer fresh mandarins with intact skin.
• Wash them well before peeling them.
• Avoid consuming them in industrial juice, as they usually contain added sugars.
• Rinse your mouth with water after eating them to take care of your tooth enamel.
• Vary your diet with other fruits to ensure a complete nutritional intake.

Mandarins are a nutritional treasure that you can easily incorporate into your daily routine. They provide benefits for your skin, immune system, heart, brain, and more. Take advantage of this pleasant-tasting and easily accessible fruit as a natural ally for your health.


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