when the season of autumnfruit stalls are filled with bright orange color of one of the most consumed citrus fruits at this time of year: the tangerine. Its practicality to peel it, its balanced flavor between sweet and acid and its natural portion format makes it a frequent choice, both in homes and in work spaces or schools.
However, this fruit hides A nutritional treasure which is usually ignored: The Albedothat white telilla that covers the segments. The most common mistake that many people make is to rule out the Albedo without knowing that they are eliminating one of the richest components in health benefits.
In addition, understand how many tangerines you should eat to take advantage of your wealth in Vitamina C “Clave for him.” Immune system– And knowing your other nutritional contributions can completely change the way in which this common fruit is consumed.
He albedo It is the white layer that is attached to the segments once the shell is removed. Although many discard it for its fibrous texture or its unattractive appearance, it is one of the most valuable parts of the citrus from the nutritional point of view.
The nutritionist Manuel facehe warned in his networks that “it is where there are the greatest amount of flavonoids and antioxidants, and it is the part that has the most vitamin C has, much more than the pulp.” This white layer acts as a natural protection between the peel and the pulp, and contains fiber, concentrated vitamin Cy polyphenols They fulfill functions anti -inflammatory y antioxidants.
The importance of the Albedo is not limited only to mandarin. Viso also stressed his presence in other fruits such as banana, where “the greatest amount of antioxidants, anti -inflammatories, vitamins and minerals such as potassium, magnesium and tryptophan are concentrated.” This set of nutrients makes it a natural ally against the Oxidative stresslos inflammatory processes and various chronic conditions.
Tiring the Albedo, therefore, is a nutritional waste. Despite its appearance, its inclusion in the diet It could significantly enhance the known benefits of citrus.
Beyond the Albedo, the tangerine It is a fruit with a varied nutritional profile that provides multiple benefits to different body systems. According to the Spanish Nutrition Foundationcontains vitamin a, Vitamina C, flavonoids, Organic acidsand it is an outstanding source of fiber y essential minerals like him potassiumhe soccerhe magnesiumhe hierrohe zinc and the match.
Among its most recognized effects are:
- Strengthening of the immune system: Thanks to its high concentration of vitamin C, mandarin helps increase body defenses against infections.
- Digestive health: The present fiber, especially the pectinIt favors intestinal transit and prevents constipation. In addition, its content of citric acid It has a disinfectant effect that enhances the action of vitamin C.
- Cardiovascular Disease Prevention: Its fiber contribution helps reduce the absorption of fats and cholesterol, and its antioxidants protect the arteries from oxidative damage. They also help reduce the absorption of fats and cholesterol, in addition to being rich in antioxidants that protect the arteries and prevent hypertension. ”
- Skin care: Mandarin antioxidants counteract the effects of free radicals, promoting healthier skin.
- Body weight control: Due to its low glycemic index, little caloric content and satiating capacity, it is useful for those who seek to lose weight or avoid the increase.
- Neuromuscular protection: your contribution of potassium It is essential for the transmission of nerve impulses and muscle function.
The amount of vitamin C that the organism requires varies according to sex, particular age and conditions of health. For an average adult, the recommended daily intake ranges from 75 mg y 90 mgaccording to international nutritional guides. The Mandarinsdue to their nutritional profile, they can help cover that daily need in a simple and natural way.
According to data from United States Department of Agriculture (USDA)a small tangerine of approximately 76 grams contains 26.7 milligrams of vitamin Cwhich represents near the 34 % of the recommended daily intakeaccording to Verywell Fit. This means that the consumption of Three small tangerines A day is enough to achieve and even overcome the basic vitamin C requirement for an average adult.
However, specialists recommend moderation. Although tangerines have a low glycemic index of 47 And they contribute barely 40 calories per unittheir small size can induce to consume them in excess, which could be counterproductive for people who are controlling their consumption of carbohydrates. In that sense, Verywell Fit He warns: “Due to their size, it is easy to eat them in excess. If you consume them, it limits its portion to one or two maximum, especially if you are controlling its consumption of carbohydrates.”
In addition, each small tangerine contributes 10.1 grams of carbohydratesof those who 8 grams are natural sugarsnext to 1.3 grams of soluble dietary fiber. This fiber contributes to slow down digestion, stabilize blood glucose y reduce cholesterol levelswhich adds important metabolic benefits.
In terms of vitamins and minerals, in addition to vitamin C, a small tangerine also provides vitamin a, thiamine, Vitamina B6, folateand minerals like potassium, soccer, magnesium y hierrowhich fulfill essential functions in the nervous, cardiovascular system and in the formation of red blood cells.
Thus, the daily consumption of between two and three small tangerines It allows not only to reach the necessary amount of vitamin C, but also incorporate antioxidants, fiber and essential micronutrients. This contribution is particularly relevant to Pregnant, people with diabetes, smokers and older adultswho present increased needs of antioxidants due to physiological or environmental factors.
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