Tangerines

Tangerines nutrition facts

Tangerines are related varieties of oranges distinguished by loose, easily peeled shin (pericarp) and sweet juicy flesh (arils). They are also known as mandarin oranges in Europe and satsumas in Japan. Just as oranges, these too belong to the Rutaceae (citrus Family) and known scientifically as Citrus reticulata.

Mandarin orange thought to be originating in Southeastern tropical forest of China. Now days, the fruit is widely grown in many parts of the world as far as California, as an important commercial crop.

The tree smaller than oranges with slender branches and deep green leaves with pointed ends. The fruit is flat, small compared to "Navel" or "Valencia" oranges. Its loose, deep orange color skin (pericarp) can be peeled rather easily. Inside, it features extensive fibrous pith, which is loosely attached to underside of skin and edible flesh. An average sized fruit has 8-10 juicy segments (arils).

Several hybrid varieties of tangerines exist.

Tangelos, also known as honeybell, are hybrid between tangerine and orange (Citrus sinensis) or grapefruit (Citrus paradisi). Tangelos, like tangerines, have loose skin and juicy sweet flavored segments. They are distinguished from oranges by a characteristic knob at the stem end of the fruit.

Tangors (Citrus nobilis) are cross between oranges (C. sinensis) and tangerine (C. reticulata). They have feature large size, and sweet-tart flavor similar to oranges.

Clementines, another member of citrus family, are smaller, have smooth glossy skin, and vey sweet, juicy, almost seedless segments.

Yuzu fruit or Japanese citrus fruit is a hybrid between C. ichngenesis and oranges (C.reticulata). They are characterized by intense lime-like fragrance and tart flavor. Delicious and juicy orange fruit contains an impressive list of essential nutrients, vitamins, minerals for normal growth and development and overall well-being.

Health benefits of tangerines

As in oranges, Tangerines are very low (53 cal/100 g) in calories. Nevertheless, they are valuable sources of flavonoid anti-oxidants like narigenin, hesperetin, vitamin A, carotenes, xanthins and luteins; in fact many times higher than in oranges.

In addition, these citrus fruits are very rich sources of vitamin-C (ascorbic acid), a water-soluble vitamin. Vitamin-C is one of powerful natural anti-oxidant, which has many essential roles like collagen synthesis, wound healing, anti-viral, anti-cancer activity, and helps prevent from neuro-degenerative diseases, arthritis, and cold/fever...etc by removing oxidant free radicals from the body. Vitamin C helps absorb iron in the food by reducing ferrous form of iron element to ferric form in the gut.

Further, they contain natural soluble and insoluble fiber like hemi-cellulose, pectin...etc which prevents cholesterol absorption in the gut. Adequate fiber in the food aids in smooth bowel movements by acting as laxative.

Citrus fruits, as such, have long been valued for their wholesome nutritious and antioxidant properties. It is scientifically established that citrus fruits, especially oranges, by virtue of their richness in vitamins and minerals, have many proven health benefits. Moreover, it is now beginning to be appreciated that the other biologically active, non-nutrient compounds found in citrus fruits such as phyto-chemical antioxidants, soluble and insoluble dietary fiber have been found to be helpful in reduction in the risk for cancers, many chronic diseases like arthritis, and from obesity and coronary heart diseases.

Tangerines (Citrus reticulata), Fresh,  Nutritive Value per 100 g, ORAC value 1620 TE units. (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	53 Kcal	2.5%
Carbohydrates	13.34 g	10%
Protein	0.81 g	1.5%
Total Fat	0.31 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.8 g	5%
Vitamins
Folates	16 mcg	4%
Niacin	0.376 mg	2.5%
Pantothenic acid	0.216 mg	4%
Pyridoxine	0.078 mg	6%
Riboflavin	0.036 mg	3%
Thiamin	0.058 mg	5%
Vitamin C	26.7 mg	44%
Vitamin A	681 IU	23%
Vitamin E	0.20 mg	1%
Vitamin K	0 mcg	0%

Cherimoya

Sweet, pulpy, and fragrant rich cherimoya is among the most delicious tropical fruits of Andean valleys origin. The greenish-yellow, conical fruits are from the evergreen trees belonging to the family annonaceae, of the genus of Annona. It is thought to be native of Loja region of Ecuador, bordering Peru of the low rising tropical forests of Central Andean Mountains. 

Scientific name: Annona cherimola.

Annona is a small sized tree, grows to about 15 to 30 feet tall with dense foliage, and bears fruits after 4-5 years of plantation. At their natural habitat, cherimoya flowers are pollinated by insects (coleoptera, hemiptera). However, in the cultivated farms, pollination is largely done artificially to obtain good yields.

The fruit is irregularly oval or conical in shape, has leathery dark green skin with polygonal indentations and small round or conical protuberances. It measures about 10-20 cm in length and 10 cm in diameter and weight about 350 g to 500 g and in some varieties weighing several pounds. Ripe fruits turn pale green to light brown color and emanate fragrant rich sweet aroma that can be appreciated from a distance. Inside the fruit features, cream color pulp with black color smooth seeds embedded all over. Seeds and skin are inedible.

Sugar apple (Annona squamosa) is small sized tropical fruit with polygonal mosaic pattern on the surface. It has rich taste and flavor similar to that of cherimoya.

Custard apple (Annona reticulata) is another small size fruit commonly grown in India, Pakistan and other South Asian regions. It features smooth conical protuberances (carpels) on the surface. It has similar taste and flavor as cherimoya; however, has less pulp and heavily seeded for its size.

Atemoya is hybrid of cherimoya (A. cherimola) and sugar apple (A. squamosa). It has better temperature and humidity tolerance suitable for cultivation in tropical climates.

Guanabana (Annona muricata) or soursop (graviola) is much larger than cherimoya. It is easily distinguished by its size, spiky surface and fibrous tart flesh.

Health benefits of cherimoya

Very sweet and pleasant flavor annonas contain an impressive list of essential nutrients, vitamins, anti-oxidants and minerals.

The fruit has calories equivalent to that of mangoes. 100 g of fresh fruit pulp provide about 75 calories. It is however, contain no saturated fats or cholesterol; but rich in dietary fiber (3 g per100 g) that helps prevent absorption of cholesterol in the gut. The dietary fibers also help protect the mucous membrane of the colon from exposure to toxic substances by binding cancer causing chemicals in the colon.

Cherimoya contains several poly-phenolic antioxidants. Among them, the most prominent in annona family fruits are Annonaceous acetogenins. Acetogenin compounds such as asimicin, bullatacinare...etc are powerful cytotoxins and have been found to have anti-cancer, anti-malarial, and anti-helminthes properties.

It is very good in vitamin-C. Vitamin C is a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

In addition, cherimoya fruit is a good source of B-complex vitamins, especially vitamin B-6 (pyridoxine). 100 g fresh fruit provides 0.257 mg or 20% of daily-recommended levels. Pyridoxine help keep up GABA neuro chemical in the brain. High GABA levels calms down nervous irritability, tension, and headache ailments.

Further, it has well balanced sodium-potassium ratio. A good potassium level in the body helps control heart rate and blood pressure; thus counters the bad influences of sodium. It also contain more minerals weight per weight than many common fruits like apples, rich in copper, magnesium, iron and manganese.

Cherimoya fruit (Annona cherimola), Fresh,  Nutritive value per 100 g,  (Source: USDA National Nutrient data base)
Energy	75 Kcal	4%
Carbohydrates	17.71 g	13.5%
Protein	1.57 g	3%
Total Fat	0.68 g	3%
Cholesterol	0 mg	0%
Dietary Fiber	3 g	8%
Vitamins
Folates	23 µg	6%
Niacin	0.644 mg	4%
Pantothenic acid	0.345 mg	7%
Pyridoxine	0.257 mg	20%
Riboflavin	0.131 mg	10%
Thiamin	0.101 mg	8%
Vitamin A	5 IU	<1 o:p="o:p">

Vitamin C

12.6 mg

21%

Vitamin E

0.27 mg

2%

Electrolytes

Sodium

7 mg

0.5%

Potassium

287 mg

6%

Minerals

Calcium

10 mg

1%

Copper

0.069 mg

8%

Iron

0.27 mg

3%

Magnesium

17 mg

4%

Manganese

0.093 mg

4%

Phosphorus

26 mg

4%

Zinc

0.16 mg

1%

Phyto-nutrients

Carotene-ß

2 µg

--

Crypto-xanthin-ß

1 µg

--

Lutein-zeaxanthin

6 µg

--

Cherry

Cherry fruit nutrition facts

Wonderfully delicious, cherry fruit is packed with full of health-benefiting nutrients and unique antioxidants. Cherries are native to Eastern Europe and Asia Minor regions.

Botanically, the fruit is a “drupe” (stone fruit), belonging to the broad rosaceae family of small tree fruits in the genus, prunus. Some of common “drupe” family fruits are plums, peaches, apricots etc. Although several species of cherries exist, two popular cultivars are wild or sweet cherry and sour or tart cherry. While wild or sweet cherry belongs to the species; prunus avium, tart cherry belongs to that of prunus cerasus.

Cherries are drupe fruits with central “stony-hard” seed surrounded fleshy fruit measuring 2 cm in diameter. Externally the fruits have bright "shiny" red or purple color with very thin skin.

The West Indian cherry fruit known as aserola (Malpighia emarginata) is native to West Indian islands and grown in Mexico, Texas regions in North America. Acerola belongs to tropical fruit-bearing shrub or small tree in the family Malpighiaceae and contain 2-3 small seeds. Acerola contain exceptionally high levels of vitamin-C and vitamin-A than North American and European cherries.

Health benefits of cherry fruit

Cherries are one of the very low calorie fruits; yet are rich source of nutrients, vitamins, and minerals. Both sweet as well as tart Cherries are packed with numerous health benefiting compounds that are essential for wellbeing.

Cherries are pigment rich fruits. These pigments are in fact polyphenolic flavonoid compounds known as anthocyanin glycosides. Anthocyanins are red, purple or blue pigments found in many fruits and vegetables, especially concentrated in their skin, known to have powerful anti-oxidant properties.

Scientific studies have shown that anthocyanins in the cherries are found to act like anti-inflammatory agents by blocking the actions of cycloxygenase-1 and 2 enzymes. Thus consumption of cherries has potential health effects against chronic painful episodes such as gout arthritis, fibromyalgia (painful muscle condition) and sports injuries.

Research studies also suggest that tart cherries are help body to fight against cancers, aging and neurological diseases and pre-diabetes.

Cherry fruits are very rich in stable anti-oxidant melatonin. Melatonin can cross the blood-brain barrier easily and produces soothing effects on the brain neurons, calming down nervous system irritability, which helps relieve neurosis, insomnia and headache conditions.

They are also good source of minerals such as potassium, iron, zinc, copper and manganese. Potassium is a heart-healthy mineral; an important component of cell and body fluids that regulate heart rate and blood pressure.

The fruits, especially tart cherries are exceptionally rich in many health promoting flavonoid poly phenolic anti-oxidants such as lutein, zeaxanthin and beta carotene. These compounds act as protective scavengers against harmful free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.

Anti-inflammatory property of cherries has been found effective in reducing heart disease risk factors by scavenging action against free radicals.

Acerola or West Indian cherry has exceptionally very high levels of vitamin-C (1677.6 mg per 100 g or 2796 % of RDA) and vitamin-A (767 IU per 100 g).

Sweet and Tart Cherry fruits, fresh, raw, 
                            Nutritive Value per 100 g, 

Principle	Nutrient Value per 100g	Percentage of RDA
Cherry type	Sweet        Tart	Sweet     Tart
Energy	63 cal      50 Kcal	3%        2.5%
Carbohydrates	16.1 g      12.18 g	12%        9%
Protein	1.06 g      1.00 g	2%         2%
Total Fat	0.2 g         0.3 g	1%       1.5%
Cholesterol	0 g           0 g	0%         0%
Dietary Fiber	2.1 g         1.6 g	5.5%       4%
Vitamins
Folates	4 mcg           8 mcg	1%            2%
Niacin	0.154 mg   0.400 mg	1%         2.5%
Pantothenic acid	0.199 mg    0.143 mg	4%             3%
Pyridoxine	0.049 mg   0.044 mg	4%          3.5%
Riboflavin	0.033 mg    0.040 mg	2.5%          3%
Thiamin	0.027 mg    0.030 mg	2%          2.5%
Vitamin C	7 mg        10 mg	11%        17%
Vitamin A	640IU      1283 IU	21%        43%
Vitamin E	0.07 mg     0.07 mg	0.5%         0.5%
Vitamin K	2.1 mcg     2.1 mcg	2%            2%
Electrolytes
Sodium	0 mg           3mg	0%             0%
Potassium	222 mg       179mg	5%             4%
Minerals
Calcium	13 mg         16 mg	1.3%       1.6%
Copper	0.060 mg   0.104 mg	7%        11.5%
Iron	0.36 mg   0.32 mg	4.5%       4%
Magnesium	11 mg        9mg	3%          2%
Manganese	0.070 mg   0.112mg	3%            5%
Phosphorus	21 mg     15 mg	3%           2%
Zinc	0.07 mg     0.10 mg	0.5%        0.1%
Phyto-nutrients
Carotene, alpha	0 mcg        0 mcg	--
Carotene, beta	38 mcg   770 mcg	--
Crypto-xanthin, ß	0 mcg      0 mcg	--
Lutein-zeaxanthin	85 mcg    85 mcg	--