Tangerine

Variants (4)

Nutrition · per ~140 g serving · ≈ 1–2 tangerines

Score · 82/100

Overview

Tangerines (Citrus tangerina) are a seedless or low-seed citrus variety native to Southeast Asia, now cultivated worldwide. Their bright orange flesh delivers concentrated vitamin C at 26.7 mg per 100g, supporting collagen synthesis, immune function, and iron absorption. The peel and flesh contain hesperidin and other polymethoxylated flavonoids, which have demonstrated anti-inflammatory and cardioprotective effects in longitudinal studies. At just 53 calories and 1.8g fiber per 100g, tangerines offer high nutrient density with favorable glycemic impact. The potassium content (166 mg) contributes to cardiovascular regulation, while folate supports methylation pathways critical for DNA integrity and aging. Unlike larger citrus fruits, tangerines have a lower sugar load while maintaining superior antioxidant concentrations, making them particularly valuable for metabolic health and cellular protection in aging populations. Their ease of consumption and natural sweetness make them a practical whole-food option for consistent micronutrient intake.

Health Benefits (5)

• Enhanced immune function and reduced infection risk

  strong
  Vitamin C acts as a cofactor for immune cell function and collagen cross-linking, while hesperidin modulates inflammatory responses and supports white blood cell activity
• Improved cardiovascular health and reduced atherosclerosis risk

  moderate
  Hesperidin and other flavonoids inhibit LDL oxidation, reduce arterial inflammation, and improve endothelial function; potassium supports blood pressure regulation
• Enhanced iron bioavailability from plant-based sources

  strong
  Vitamin C reduces ferric iron to ferrous form, dramatically increasing non-heme iron absorption from concurrent plant-based foods
• Reduced oxidative stress and cellular aging

  moderate
  Polymethoxylated flavonoids (tangeretin, nobiletin) penetrate cell membranes and scavenge free radicals, protecting mitochondrial DNA and reducing AGE formation
• Support for cognitive function and neuroprotection

  emerging
  Hesperidin crosses the blood-brain barrier and reduces neuroinflammation; folate supports neurotransmitter synthesis and methylation

Food Pairings

• ·Pair with spinach or kale because vitamin C enhances non-heme iron absorption from leafy greens by up to 3-4 fold
• ·Pair with almonds or walnuts because the vitamin C and polyphenols enhance absorption of phenolic compounds from nuts while providing complementary mineral profiles
• ·Pair with fatty fish (salmon, mackerel) because fat-soluble vitamin A in tangerines is better absorbed with dietary fat, and omega-3s work synergistically with flavonoids for cardiovascular benefits
• ·Pair with whole grains because the fiber in both foods slows glucose absorption and the vitamin C aids mineral bioavailability from grain phytates

Practical Tips

• ·Choose tangerines that feel heavy for their size with unblemished skin; store at room temperature for 3-5 days or refrigerate for 2-3 weeks to preserve vitamin C content
• ·Consume the white pith under the peel rather than removing it entirely, as it contains concentrated hesperidin and fiber
• ·Eat whole fruit rather than drinking juice to retain fiber, maintain satiety, and avoid rapid glucose spikes that can occur with extracted juice
• ·Select mandarins and tangerines (Citrus reticulata) over navel oranges when possible, as they contain higher concentrations of polymethoxylated flavonoids per unit weight

Optimal Timing

Consuming tangerines with a balanced meal containing fat optimizes flavonoid and vitamin A absorption; midday consumption aligns with natural circadian vitamin C utilization and provides sustained energy without sleep disruption

While tangerines can be consumed anytime, pairing with a light meal or snack containing fat significantly improves bioavailability of fat-soluble compounds