Tangerine juice is rich in vitamin C and antioxidants, supporting immune health and providing hydration, making it a nutritious choice for overall wellness.
Sweet, tangy, and packed with nutrients, tangerine juice offers a delicious way to boost your health. This vibrant citrus drink provides concentrated doses of vitamin C, antioxidants, and beneficial plant compounds that may enhance immunity, support heart health, and more.
Nutritional Powerhouse in a Small Package
Though smaller than oranges, tangerines deliver impressive nutritional value. One medium tangerine (88g) contains:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 47 | 2% |
| Vitamin C | 23.5mg | 26% |
| Fiber | 1.6g | 6% |
| Potassium | 146mg | 3% |
When juiced, these nutrients become more concentrated. A 1-cup serving of fresh tangerine juice provides over 100% of your daily vitamin C needs. For maximum benefits, use a cold press juicer to preserve heat-sensitive nutrients.
9 Science-Backed Health Benefits
1. Immune System Supercharger
Tangerine juice’s high vitamin C content enhances white blood cell function. Research shows it helps T-cells develop properly and survive longer to fight infections effectively.
2. Potent Antioxidant Protection
The juice contains flavonoids like naringin and hesperidin that combat oxidative stress. These compounds may reduce chronic disease risk by neutralizing free radicals.
3. Heart Health Support
Studies suggest the potassium and antioxidants in tangerine juice may help lower blood pressure and improve cholesterol levels.
4. Skin Health Booster
Vitamin C stimulates collagen production, which maintains skin elasticity. The antioxidants also protect against UV damage when consumed regularly.
5. Iron Absorption Enhancer
The vitamin C in tangerine juice helps convert plant-based iron into a more absorbable form, potentially preventing anemia.
6. Kidney Stone Prevention
Citric acid in tangerines may bind with calcium to prevent crystal formation. A study found citrus juice drinkers had lower stone risk.
7. Digestive Aid
The soluble fiber in whole tangerines becomes beneficial plant compounds in juice that support gut health.
8. Anti-Inflammatory Effects
Flavonoids like tangeretin demonstrate anti-inflammatory properties in studies, potentially helping conditions like arthritis.
9. Weight Management Support
Low in calories yet flavorful, tangerine juice can satisfy sweet cravings without excess sugar when consumed in moderation.
Potential Downsides to Consider
While nutritious, tangerine juice has some drawbacks:
- High natural sugar: 20g per cup (similar to orange juice)
- Acidic: May irritate sensitive stomachs or tooth enamel
- Lower fiber: Juicing removes beneficial pulp and fiber
For those watching sugar intake, dilute juice with water or use a low-pulp juicer to control portions.
How to Select and Store
Choose tangerines that are:
- Heavy for their size
- Firm with smooth, shiny skin
- Deep orange color (some green is acceptable)
For juice, the Honey tangerine variety offers exceptional sweetness. Store whole fruits at room temperature for up to a week or refrigerate for 2 weeks. Fresh juice lasts 3-4 days chilled.
Creative Ways to Enjoy
Beyond drinking straight, try tangerine juice in:
- Smoothies with Greek yogurt
- Salad dressings with olive oil
- Marinades for chicken or fish
- Mocktails with sparkling water
- Frozen juice pops for kids
For maximum freshness, juice tangerines yourself using a quality juicer. Commercial juices often lose nutrients during pasteurization and storage.
The peel also contains beneficial compounds. Try zesting organic tangerines into baked goods or steeping dried peel for tea.
