Tangerine: properties, benefits and how to use it in the kitchen

The first tangerines of autumn, with their skin still mottled with green, herald the arrival of the cold. And what better time to eat them than these months in which the body needs more of its Rich in antioxidant vitamins.

Its pleasant sweetness, its low degree of acidity and the softness of its pulp make this citrus one of the most popular fruits. They are also so easy to peel and eat that they have become one of the favorite fruits of children.

Mandarins, according to mythology, covered the Atlas Mountains and grew in the garden of the Hesperides. However, its real origin is located in Indochina and southern China, where the first references to its cultivation date back to the 12th century BC.

It is believed that its name is due to the color of the costumes worn by the mandarins -rulers of ancient China-, who had the privilege of accessing this wonderful fruit.

Currently, Spain -especially the Levante- is among the largest producers in the world, although many of the mandarins we consume come from Israel or Turkey.

The most consumed varieties in our country are clementines and satsumas.

Mandarin properties

Like its citrus relatives, orange, grapefruit and lemon, its pulp is made up of numerous vesicles filled with juice rich in vitamin C, flavonoids, beta-carotene and essential oils.

Although it is not as rich in vitamin C as the orange, its contribution is still considerable and is accompanied by a greater presence of beta-carotene or provitamin A than in orange.

A couple of tangerines cover approximately half of the daily requirement of vitamin C and 10% of beta-carotene or provitamin A.

Its richness in folic acid stands out: 100 g provide 40% of what is required per day. Folates are involved in the production of red and white blood cells, the synthesis of genetic material, and the formation of antibodies. It also contains small doses of B1, B2 and B6.

The most abundant mineral in tangerines is potassium, necessary for the generation and transmission of nerve impulses, muscle activity and the water balance of cells. It also provides calcium and magnesium and, to a lesser extent, iron and zinc and phosphorus.

The fiber of tangerine -especially pectin- helps prevent constipation, cardiovascular diseases and colon cancer.

He citric acid is responsible for its pleasant acidity. This substance exerts a disinfectant effect and enhances that of vitamin C.

6 benefits of tangerine

In general, its compounds with antioxidant effect counteract the harmful action of free radicals and protect against degenerative diseases.

1. Ally of defenses against flu

Traditional Chinese medicine already considered tangerine a first-order material to preserve health. Today we know that they strengthen immunity.

Eating about four tangerines a day is a good antioxidant supplement and defense stimulantespecially thanks to its richness in vitamin C, which helps prevent colds and flu.

2. Fights anemia

Vitamin C increases the absorption of iron provided by other plant foods and promotes the production of red blood cells. That is why it is recommended for people with anemia, a problem that is especially common among women of childbearing age.

3. Strengthens the cardiovascular system

Its richness in potassium acts as a natural diuretic, while flavonoids such as hesperidin protect the walls of blood vessels and pectin helps reduce harmful cholesterol (LDL). This reduces the risk of cardiovascular disease.

4. Avoid constipation

The tangerine is a natural source of fiber, which is found in the white pulp that is under the skin and between the segments. This substance stimulates intestinal movement and reduces fat absorption and toxic substances.

5. Helps pregnant women and athletes

Folic acid and vitamin C are essential in the cell division processes of the first months of pregnancy. On the other hand, the variety of nutrients in this fruit helps replenish fluid and minerals lost after exercise.

6. Eliminates uric acid

The high content of water, potassium and citric acid produce a diuretic effect that favors the elimination of uric acid and its salts.

It also alkalinizes the urine and inhibits the appearance of infections in the urinary tract.

A surprise in the kitchen

The tangerine is the easiest citrus to peel and eat. That is why it is usually eaten whole, thus taking advantage of all the beneficial compounds that are lost in the juice, such as fiber and hesperidin, which concentrates in membranes and white threads of the segments.

But mandarins are versatile and offer the cook the opportunity to innovate in dishes. Apart from the segments, you can take advantage of the peel, the juice and even the leaves in an infusion.

You can grate the peel (of organic tangerine) on a salad. You can decorate desserts with candied skin (Cut the skin into very thin strips and cook it in a mixture of water and sugar in equal parts). You can leave it in oil or vinegar to flavor it. The juice can be used as salad dressing, in gelatin (mixed with agar-agar) and in the preparation of sauces.

Both the skin and the juice (from tangerines still green, more acidic) are used to marinate.

Purchase and conservation

When buying them, you should pay attention to the weight: the heavier for their size, the fresher and juicier they are.

An intense color with reddish tones indicates that they are ripe and that they are sweeter. The skin should not be wrinkled.

Tangerines keep well at room temperature in a cool place.