Tangerines are traditionally associated with the New Year holidays, but doctors warn that excessive consumption of these fruits can have negative consequences for both weight and overall health. The optimal and safe norm is considered to be 2–4 tangerines per day.
Tangerines are a good source of vitamin C. 100 grams of the product, which corresponds to about one and a half fruits, contains about 44 percent of the daily requirement of this vitamin. The composition also contains vitamins A, E, K and group B, although in smaller quantities. Among the minerals, the largest share is potassium, which helps reduce swelling and contributes to the normalization of blood pressure. In smaller quantities, tangerines contain magnesium, phosphorus, calcium, iron and sodium.
Nutritionists note that 2–4 medium tangerines per day is a scientifically based norm for a healthy adult. This amount is enough to support immunity and obtain fiber, without overloading the body with excess fruit sugar.
For children, as well as people with diabetes or carbohydrate metabolism disorders, the permissible amount may be lower. In such cases, it is important to consider the total daily fruit intake and sugar intake throughout the day.
Experts advise not to eat tangerines alone, but in combination with other foods. It is best to eat them as a snack or dessert after the main meal - this helps to avoid sharp jumps in blood glucose levels. It is useful to combine tangerines with nuts, natural yogurt or other sources of protein and fat, which makes the snack more balanced.
At the same time, doctors emphasize that even healthy citrus fruits cannot replace a healthy diet. Excessive indulgence in tangerines can lead to stomach irritation, allergic reactions, or weight gain due to excess sugar.
