Tangerine: A super food rich in Vitamin C.
Written by Sky Taylor, Diet Bites
|
|
Tangerine Also Called Mandarin Orange
This natural food is not only a good source for Vitamin C, it's low in fat, sodium and contains zero cholesterol.
The tangerine's Vitamin C properties holds the following health properties:
- wound healing capabilities; the Vitamin C boosts immunity - thus healing cuts, scrapes, bruises and superficial wounds at a more rapid pace
- promotes healthy skin; you don't need an expensive beauty bar or specialized cream to have that certain glow;
- fights & even protects against some types of cancer
- The pectin found in tangerines may lower high levels of cholesterol which contribute to blocked arteries in the body - our highway to the heart. When these become blocked or congested, the heart is greatly impacted.
- The tangerine comes in a convenient package provided by Mother Nature which makes it an ideal healthy choice for lunches, picnics & events.
- The smell of the tangerine itself is pleasant and satisfying and is the base for many room deodorizers and potpourri recipes.
The tangerine is also known as 'mandarin' orange.
Tangerine Calories & Nutrition Facts
Let's view the healthy benefits of this marvelous super food in its own natural right:
|
Nutritional Elements |
Units |
100 grams |
1 cup, sections |
1 Small |
1 Medium |
1 Large |
| Energy, Calories |
kcals |
53 |
103 |
40 |
47 |
64 |
| Protein |
g |
0.81 |
1.58 |
0.62 |
0.71 |
0.97 |
| Carbohydrates |
g |
13.34 |
26.01 |
10.14 |
11.74 |
16.01 |
| Fiber, Dietary |
g |
1.8 |
3.5 |
1.4 |
1.6 |
2.2 |
| Sugars |
g |
10.58 |
20.63 |
8.04 |
9.31 |
12.70 |
| Total Fat |
g |
0.31 |
0.60 |
0.24 |
0.27 |
0.37 |
| Saturated Fat |
g |
0.039 |
0.076 |
0.030 |
0.034 |
0.047 |
| Monounsaturated Fat |
g |
0.060 |
0.117 |
0.046 |
0.053 |
0.072 |
| Polyunsaturated Fat |
g |
0.065 |
0.127 |
0.049 |
0.057 |
0.078 |
| Cholesterol |
mg |
0 |
0 |
0 |
0 |
0 |
| Minerals, Vitamins | ||||||
| Calcium |
mg |
37 |
72 |
28 |
33 |
44 |
| Iron |
mg |
0.15 |
0.29 |
0.11 |
0.13 |
0.18 |
| Magnesium |
mg |
12 |
23 |
9 |
11 |
14 |
| Phosphorus |
mg |
20 |
39 |
15 |
18 |
24 |
| Potassium |
mg |
166 |
324 |
126 |
146 |
199 |
| Sodium |
mg |
2 |
4 |
2 |
2 |
2 |
| Zinc |
mg |
0.07 |
0.14 |
0.05 |
0.06 |
0.08 |
| Vitamin C |
mg |
26.7 |
52.1 |
20.3 |
23.5 |
32.0 |
| Thiamin |
mg |
0.058 |
0.113 |
0.044 |
0.051 |
0.070 |
| Riboflavin |
mg |
0.036 |
0.070 |
0.027 |
0.032 |
0.043 |
| Niacin |
mg |
0.376 |
0.733 |
0.286 |
0.331 |
0.451 |
| Vitamin B-6 |
mg |
0.078 |
0.152 |
0.059 |
0.069 |
0.094 |
| Folate, DFE |
µg |
16 |
31 |
12 |
14 |
19 |
| Vitamin B-12 |
µg |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
| Vitamin A, RAE |
µg |
34 |
66 |
26 |
30 |
41 |
| Vitamin A |
IU |
681 |
1328 |
518 |
599 |
817 |
| Vitamin E |
mg |
0.20 |
0.39 |
0.15 |
0.18 |
0.24 |
| Vitamin D2 + D3 |
µg |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
| Vitamin D |
mg |
0 |
0 |
0 |
0 |
0 |
| Vitamin K |
µg |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
Serving Suggestion for Tangerine, a Super Food
This wholesome fruit is absolutely delicious served with roasted chicken that has been seasoned with basil and rosemary during the roasting process.
Recipe for Rosemary, Basil, Tangerine Roasted Chicken
Recipe Ingredient List:
1 roasting hen
fresh chopped rosemary, and yes - dried will also work
fresh chopped basil - dried will work here, too
salt, cracked black pepper
1 roasting bag (optional)
Place chicken into the roasting bag and be sure to prepare the bag as instructed on the directions. Generally, you would coat it with all-purpose white flour to prevent sticking; after the food is loaded then it gets sealed with a tie and slits are cut into the top of the bag to steam-vent the food as it cooks, otherwise bursting could occur.
Place sprigs of fresh rosemary into the cavity of the bird along with a bunch of fresh chopped basil. You should also salt and pepper the chicken before placing into the roasting bag.
Bake at 350 degrees until done; the cooking time will vary based on the size of your bird.
Just before serving, add the natural juice of one medium sized can of mandarin oranges to a sauce pan. Using a mix of cornstarch and water, thicken the juice into a sauce. You'll need about 1 to 2 teaspoons of the cornstarch and 2 Tablespoons of water for thickening purposes. Simply add more of the cornstarch mixture if more thickening is desired.
Add the mandarin oranges and serve alongside of the roasted chicken.
|
|
Article Index Within This Section
Related Articles
Calorie Burn Charts | Body Fat Index
Diet Bites is a Trademark