Tangerines are a wholesome option for both kids and adults, especially during winter when the selection of fresh produce can shrink. A pediatric endocrinologist from SM-Clinic explains that including tangerines in the diet supports everyday health and immune function.
For instance, a fruit weighing about 100 grams typically provides more than half of the daily vitamin C needed for immune support and collagen production, and roughly 10 percent of the daily fiber intake. Dietary fiber, though not fully digested by the body, is essential for digestive health and supports the friendly bacteria that inhabit the gut, helping to maintain a balanced digestive system and overall wellbeing.
Beyond vitamin C, tangerines contain several B vitamins such as thiamine, riboflavin, and niacin, which assist in cell development and function. They also offer vitamin E, a potent antioxidant that helps protect cells from damage and supports smooth vascular health and immune resilience. Vitamin A in tangerines contributes to vision, growth, and immune defense, making the fruit a small but meaningful contributor to daily micronutrient intake.
Important minerals are present as well. Calcium supports bone density and also plays a role in muscle function and nerve signaling. Magnesium helps regulate nervous and muscular activity, contributes to protein synthesis, and influences bone health. Phosphorus is stored in bones and teeth for density and strength and fuels energy production in the body, underscoring its role in numerous metabolic processes.
However, the concentration of these nutrients in a single tangerine is modest. A typical fruit offers only a small fraction of the daily requirement for most minerals and vitamins, usually within the 3 to 5 percent range per fruit.
Despite their clear benefits, it is not advisable to eat more than three to five tangerines in one day. The sugar load is a consideration, and large quantities can cause discomfort in the digestive tract for some people. A balanced diet benefits from variety, so incorporating a wide range of vegetables and fruits is preferable to relying heavily on one item. This approach supports overall nutrition and helps ensure all essential nutrients are covered through diverse foods.
Because dietary patterns matter for long-term health, including a spectrum of fruits and vegetables in daily meals offers steady nutrient intake and can complement other healthy habits. As with any food, moderation and balance are key choices for families aiming to support well-being through the winter months and beyond.