Did you know that about 2 Tangerine fruits can meet your Vitamin C needs for the day?
Tangerine is one of the Nigerian fruits in season around October. It is so popular in Nigeria that it needs no introduction but I will give it anyway. We need to remind ourselves about the goodness in our foods so that we have a good reason to keep eating them.
Tangerine, Citrus tangerina, is a sweet citrus fruit in the same family as orange, grape, lemon, and lime. It has a tender, juicy and orange-coloured pulp. Tangerine, like other citrus fruits is known for its Vitamin C Content.
Vitamin C is an antioxidant; it prevents damage caused by free radicals which can damage your DNA. Vitamin C helps in the healing of wounds, repairing and maintenance of the body; keeping you younger. In addition, it helps to boost your immunity and it is associated with disease prevention (cancer, heart diseases). Hence there is enough reason to eat tangerine this season because it contains a lot of Vitamin C.
One medium sized Tangerine in Nigeria is about 150g in size. In one Tangerine, you can get:
79kcals of energy
20.0g of carbohydrates of which 15.81g is sugars
2.7g of Dietary fibre
40.05mg of Vitamin C (you need about 75 – 90mg a day depending on if you are male or female)
232µg of Vitamin A (Equivalent) (you need about 600 – 900µg a day depending on your gender)
0.08mg of Vitamin B1 (you need about 0.9mg – 1.1mg a day depending on your gender)
0.05mg of Vitamin B2 (you need about 0.9 – 1.1mg a day depending on your gender)
24µg of Folate (Vitamin B9) (you need about 300 -400µg a day depending on your gender)
Other micronutrients also found in tangerine include calcium, magnesium, manganese, phosphorus, potassium, zinc, Niacin (Vitamin B3), Vitamin B5, and Vitamin B6. However, these ones are found in really small quantities.
Therefore, if you eat about two tangerines a day, you can meet your Vitamin C requirement for the day. For other micronutrients, you would need to eat other foods, fruits and vegetables to meet up what you need for them.
In a nutshell, tangerine is great for you and your family. It takes little effort to remove the peel and enjoy the fruit. You can also add it as part of your fruit salad or fruit juice for the day. About 2 Tangerines a day contains enough Vitamin C to meet your body requirement for that day.
So, I encourage you to enjoy this fruit and keep yourself younger, healthier and more alert for the day.
Other fruits that are also in season include Banana and Pawpaw.