Tangerines are small, sweet citrus fruits that many people enjoy as a light snack or as part of a balanced diet. They are closely related to mandarins and share a similar refreshing taste. While most people know that citrus fruits are a good source of vitamin C, the actual amount can vary depending on the fruit itself. Understanding how much vitamin C a tangerine contains can help you decide how it fits into your daily nutrition and whether you might need extra support from other food sources or supplements.

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Vitamin C Content in a Tangerine

A medium-sized tangerine typically provides around 20 to 30 milligrams of vitamin C. This is a useful contribution towards the UK adult daily requirement of 40 milligrams. Eating two tangerines in a day would comfortably cover this target. Although their vitamin C levels are slightly lower than those of oranges, tangerines are still a reliable way of meeting daily needs, particularly because they are easy to peel and convenient to eat.

Why Vitamin C Matters

Vitamin C plays a vital role in keeping the body healthy. It supports the immune system, helps the body absorb iron from plant-based foods, and contributes to the maintenance of skin, cartilage, and bones through its role in collagen formation. It also acts as an antioxidant, helping to protect cells from damage caused by everyday exposure to pollutants and natural ageing processes. Since the body cannot store vitamin C in large amounts, it is important to include it regularly in your diet.

Comparing Tangerines to Other Fruits

When comparing vitamin C levels, tangerines sit somewhere in the middle. Oranges, kiwis, and blackcurrants contain higher amounts of vitamin C per portion, while bananas and apples contain much less. Tangerines are often eaten whole, making it easy to get a natural and steady boost of vitamin C without needing to measure or prepare large portions. Their smaller size also makes them an excellent fruit for children or those who prefer lighter snacks.

How Many Tangerines Should You Eat?

Since one medium tangerine provides roughly half of the UK daily vitamin C requirement, adding two to your day is usually enough. If your diet already includes other vitamin C-rich foods such as peppers, strawberries, or broccoli, even a single tangerine can be a valuable addition. Because vitamin C is water-soluble, any excess is usually excreted by the body, which makes it very safe to consume through fruit.

Other Nutritional Benefits of Tangerines

Alongside vitamin C, tangerines provide small amounts of fibre, potassium, and vitamin A. They are naturally low in fat and calories, making them a suitable option for those who are mindful of weight management. The fibre in tangerines helps to support digestion, while the potassium contributes to maintaining normal blood pressure levels. Their natural sweetness also makes them a healthier alternative to processed snacks or desserts.

Practical Ways to Enjoy Tangerines

Tangerines can be eaten on their own or used to add a refreshing flavour to meals. They work well in fruit salads, smoothies, or even savoury dishes such as stir-fries and salads where their sweet flavour balances stronger ingredients. Many people also use the zest for baking, which adds both flavour and small amounts of vitamin C. Including tangerines as a regular part of your diet is a simple way to maintain healthy vitamin C levels while enjoying a tasty, seasonal fruit.

Conclusion

A medium tangerine contains around 20 to 30 milligrams of vitamin C, making it an excellent contributor towards the UK daily requirement of 40 milligrams. Easy to eat and naturally sweet, tangerines provide not only vitamin C but also fibre, potassium, and other nutrients that support overall health. Regularly including them in your diet can help you stay on track with your vitamin intake and enjoy a refreshing, natural source of nutrition.

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