Tangerines are a variety of mandarin oranges and diverse citrus with a sweeter flavour than that of oranges. In local markets, a kilogramme is Rwf 2,000, slightly higher than oranges which go for Rwf 1,200. Compared to oranges, tangerines are smaller, contain more water, and contain less acid and sugar, with red-orange peels. Joseph Uwiragiye, the head of the nutrition department at University Teaching Hospital of Kigali (CHUK), says tangerines are relatively low in carbs when compared to other types of fruits. He says that most of the carbohydrates in tangerines come from healthy sugars; fructose, glucose, and sucrose. Studies reveal that one small tangerine contains five per cent of one’s dietary fibre needs. Also, the fibre in tangerines, like many citrus fruits, is soluble, making it helpful for slowing digestion. Besides, this soluble fibre also helps stabilise blood glucose and lower cholesterol levels. According to Private Kamanzi, a nutritionist in Kigali, the good thing about tangerines is that they are packed with antioxidants that can help fight the free radicals responsible for disease formation and premature ageing. Also, they are an excellent source of vitamins A and C as well as iron, potassium, folate, and flavonoids. Kamanzi says tangerines are known to be very low in fat, containing negligible amounts of monounsaturated, polyunsaturated, and saturated fatty acids. In addition, he notes that tangerines are also low in protein, containing just a small amount of essential and non-essential amino acids— aspartic acid being the one found in the highest amount. For mineral salts, it’s known that one small tangerine provides 34 per cent of one’s daily intake of vitamin C. One can as well get 10 per cent of their daily intake of vitamin A. There are small amounts of thiamine, vitamin B6, and folate in a tangerine, which is all helpful as far as nutrition is concerned. Still, on minerals, Uwiragiye says tangerines contain small amounts of minerals including potassium, calcium, magnesium, and iron. Normally, he says potassium-rich diets reduce the risk for cardiovascular disease. Calcium is important for healthy bones and teeth. Magnesium helps regulate blood pressure and iron is important for providing oxygen to muscles. Like other citrus fruits, nutritionists say tangerines contain flavonoids, phenolics, and essential oils that confer anti-oxidative properties. Kamanzi notes that tangerines contain a relatively large variety and amount of phytonutrients, which can protect cells from damage, reduce inflammation, lower the risk of cardiovascular disease, and provide other health benefits. Meanwhile, research has linked tangerine consumption of citrus fruit consumption to certain positive health outcomes. Regular consumption of tangerine, nutritionists say, helps in reducing inflammation due to its high content in vitamin C. “Vitamin C is a powerful antioxidant which plays a big role in one’s health. It is important to consume foods that contain this vital nutrient,” says Kamanzi. Different studies have established that oxidative stress contributes to ageing. For this reason, it’s essential to consume antioxidant-rich foods, including tangerine, to destruct age-associated deterioration or delay the onset of age-related disorders.
