Tangerines, also known as clementines, are small fruits and very similar to oranges, they are tasty, refreshing, nutritious and very economical. In addition, these rich fruits are also very versatile in the kitchen and as a snack in our day to day.
This round fruit, orange and so full of juice also has a multitude of benefits that we will learn about along the lines that make up this text. But before we get to that part, we will find out why it is not a good idea to eat more than 2 tangerines a day. At the end of this article we will know that mandarins are not free of contraindications.
Nutritional values of clementines
The nutritional information of mandarins and almost any food is calculated in proportions of 100 grams, which is why the amounts that we will give below are based on 100 grams of fresh mandarins.
This delicious fruit gives us 53 grams of kilocalories , 13.3 grams of carbohydrates, 10.50 grams of sugar, 1.8 grams of fiber and no fat or cholesterol. But the nutritional values do not stop here, they also have essential minerals and vitamins.
On the one hand, the minerals that 100 grams of mandarins provide are calcium, potassium, magnesium, phosphorus and sodium. And on the other hand, vitamins are vitamin A, C and B9.
They are not the most complete fruits on the market, but their nutritional values are very optimal, which is why we recommend eating at least one tangerine a day. It can be combined with other fruits, added to a natural juice, eaten between meals, etc.
How do you eat mandarins? Maximum quantity
This delicious fruit is typical of autumn and can be enjoyed until March. Some quick tricks to choose the best one is that it weighs more than its size and has an intense smell. Taking these details into account, we will take home the best mandarins.
Once at home, we can eat it in individual segments, use the peel for pastries, the juice for a juice, or even for sweet and savory dishes. We can also go further and prepare mandarin jelly and Philadelphia cheese, jams and compotes, carrot salad with mint and mandarin vinaigrette, tangerine stuffed loin, surimi with pasta and mandarin, chicken breasts with mandarin juice, ice cream, puddings, crepes, etc.
So far so good, and yes, our guts are also ringing and we are drooling, but before we start eating clementines every day and using them in all dishes, it is convenient to know what maximum amount the health authorities recommend.
We can eat 1 tangerine a day without problems and a maximum of 4 . The most normal thing is to eat two for a snack, but we can go up to 4 if they are very small or several hours have passed since the previous ones.
Main benefits of eating a tangerine a day
The properties of tangerines go beyond vitamin C, help against constipation and help us have a more luminous skin and shiny hair.
The benefits of tangerines are a help for our body in our day to day, that is why it is so important to have a varied and balanced diet, away from ultra-processed foods and drinks full of fats and sugars.
The correct thing is to have a diet full of fruits, vegetables, especially green leafy vegetables, seeds (people do not give them the value they deserve), legumes, vegetables, etc.
Fight diabetes
Every day we consume a large amount of sugar, all that excess turns against us because the body reaches a point where it is not able to produce more insulin to reduce glucose levels, and that is when type 2 diabetes arises.
That is why mandarins are so beneficial in that sense because their high amount of flavonoids prevents and fights type 2 diabetes by regulating insulin levels in the blood with a high degree of effectiveness.
Reduce the cholesterol
Tangerines are great for fighting cholesterol, as they can lower bad cholesterol, thus reducing the risk of heart attacks and other cardiovascular accidents. They also promote the creation of good cholesterol and help keep overall cholesterol levels in check.
Thanks to the potassium content, clementines are highly recommended for those with hypertension and coronary conditions. In addition, the antioxidants in tangerines and the anti-inflammatory action help the blood circulate better and the blood vessels are flexible.
Prevents kidney stones
Eating a tangerine a day could help us prevent kidney stones. One of the benefits of eating this fruit is that it raises the levels of citrates in the urine and this translates into a reduction in the number of kidney stones.
How do you get it? Thanks to the increase in citric acid, it is achieved that the minerals excreted in the urine form citrate salts and do not crystallize and form sediments, producing stones and kidney stones.
Helps in physical recovery
Mandarins are rich in vitamins and minerals, so much so that they are one of the most recommended fruits for athletes, like bananas. Mandarins are easy to digest and their high content of vitamin C, carotenoids and potassium, make them the perfect fruit to recover minerals after a workout and help the body recover better and faster.
Recovering the minerals and fluids that we have lost during sports practice is key to balancing the body, thus reducing the consequences of physical exhaustion and we will feel more full of energy faster.
Contraindications
The mandarins are delicious and we declare ourselves a fan of fresh mandarin juices, above the orange ones. But not all that glitters is gold, since this delicious fruit has a series of adverse effects that very few know about.
Some contraindications of this fruit is that it can damage tooth enamel due to its acidity, so we recommend not biting it with your teeth, but taking the segment directly into the mouth. In addition, eating many tangerines in the same day can create mouth ulcers (sores) .
Heartburn is another side effect of this fruit, also known as clementines. Although this only occurs if we have a sensitive stomach or eat a lot of acidic foods throughout the day apart from the 3 tangerines that we recommend.
In the properties we have said that a clementine a day could help us reduce the chances of developing kidney stones, well, one of the adverse effects of mandarins is that they can damage our kidneys if the stomach has not previously tolerated the amount of citric acid .
