Health Benefits of Oranges and Tangerines

Oranges and tangerines are usually associated with vitamin C, and for good reason: One medium-size orange provides about 70 mg, more than 90% of the Recommended Dietary Allowance (RDA) for women. Oranges contain smaller amounts of other vitamins and minerals, such as thiamine and folate. The fruit is also a good source of potassium.

WARNING! FOOD-DRUG INTERACTION

Orange juice, as well as grapefruit and apple juice, may block the effects of certain drugs, such as the anticancer drug etoposide; beta-blockers to treat high blood pressure; cyclosporine; and some antibiotics. Speak to your doctor about any concerns.

A half-cup of freshly squeezed juice provides roughly the same amount of nutrients found in the fresh fruit, but much of the pulp and membranes are strained out of most commercial brands so you lose out on most of the fiber and flavonoids.

Tangerines are low in calories (about 35 calories in a medium fruit) and are richer in vitamin A (in the form of beta-carotene) than any other citrus fruit. A medium-size tangerine contains high levels of vitamin A as well as 130 mg of potassium.

Tangerines, along with clementines and satsumas, are actually types of mandarin oranges. These sweet citrus fruits with loose-fitting skins originated in China, but they are now grown in many parts of the world. As they moved into other tropical and subtropical areas, the original mandarin oranges were crossed with other citrus fruits to produce a variety of hybrids, including clementines, tangelos and tangors.

Health Benefits

Limits growth of tumors.
Oranges are powerful cancer fighters. Vitamin C is an antioxidant that protects against cell damage by the free radicals produced when oxygen is used by the human body. Additionally, oranges contain rutin, hesperidin, and other bioflavonoids, plant pigments that may help to prevent or retard tumor growth. Beta-cryptoxanthin, a carotenoid in oranges and tangerines, may help prevent colon cancer. Furthermore, nobiletin, a flavonoid found in the flesh of oranges, may have anti-inflammatory actions and tangeretin, the flavonoid found in tangerines, has been linked in experimental studies to a reduced growth of tumor cells.

May decrease risk of thyroid cancer.
Results of a study in the Republic of Korea suggest that high consumption of raw vegetables, persimmons, and tangerines may decrease thyroid cancer risk and help prevent early-stage thyroid cancer.

Decreases blood pressure.
According to a French study, orange juice can help lower blood pressure: Researchers believe it is due to the effects of hesperidin, a flavonoid that comprises 90% of total flavonoids in orange juice. Oranges also have good amounts of potassium, which help control blood pressure by lessening the effects of sodium. To that end, the American Heart Association recommends oranges and orange juice as foods that are potassium-rich.

Lowers cholesterol.
Oranges contain a fair amount of pectin in the membranes between the segments of the fresh fruit. Pectin is a soluble dietary fiber that helps control blood cholesterol levels.

Relieves digestive distress.
The Chinese use tangerines to help settle digestive upsets and alleviate nausea, while in France, the fruit is given to children to relieve indigestion and hiccups.

Fights inflammation.
A medium-size tangerine fulfills about 30% of the adult Recommended Dietary Allowance (RDA) for vitamin C. This antioxidant helps to prevent harmful free radicals that are produced by the body’s digestive process and by exposure to tobacco smoke, radiation, and other environmental toxins.

QUICK TIP:

Eat the pith

Eat the orange with the pith, the spongy white layer between the zest and the pulp. Although bitter, the pith stores a good amount of the fruit’s fiber and antioxidant plant chemicals.

Helps with weight loss.
Oranges are low in calories—one orange contains approximately 60. When you eat the whole fruit instead of drinking the juice, you also benefit from the fiber content, which may help you reach satiety faster than other low-fiber foods.

Health Risks

Allergic reactions.
Orange peels may be treated with sulfites, which can trigger serious allergic reactions in susceptible people. Also, orange peels contain limonene, an oil that is a common allergen. Many people who are allergic to commercial orange juice, which becomes infused with limonene during processing, find they can tolerate peeled oranges.

Tooth enamel erosion.
According to a study from the University of Rochester, orange juice reduced tooth enamel hardness by 84% in those who drank it every day for 5 days. Researchers attribute it to the high acidity of orange juice.

Canker sores.
Oranges and tangerines, like other citrus fruits, can make these painful mouth sores even worse.

Eating Tips
• Replace pineapple with peeled orange slices in an upside-down cake recipe.
• Sauté tangerine sections, and drizzle with brown sugar and cinnamon.
• Combine blood oranges, red onion, and spinach leaves in salad.
• Marinate chicken wings in orange juice and a splash of hot sauce.
• Add tangerine sections to whole cranberry sauce.

Buying Tips
• All varieties should be firm, heavy for their size, and have bright orange skin.
• Oranges may be ripe even if they have green spots.
• Avoid fruit with bruised, wrinkled skin or discoloration; this indicates age or improper storing condition.
• Avoid canned oranges, which lose most of their vitamin C and some minerals during processing, and are usually packed in high-sugar syrups.
• While most tangerine varieties are available from November to March, tangerines are especially popular at Christmas.

Storing Tips
• Oranges can be stored at room temperature or inside the crisper drawer for up to 2 weeks.
• Store tangerines in the refrigerator for up to 2 weeks.
• Avoid freezing the whole fruit, but fresh-squeezed juice and grated peel or zest may be refrigerated or frozen separately.