Clementines are one of the most popular citrus fruits on the market. Not only are they small, easy to peel, and delicious, but they’re also packed with vitamins, minerals, and antioxidants. Plus, they’ve been associated with a long list of health benefits. In fact, studies show that these powerful citrus fruits may help prevent kidney stones, fight cancer cells, and protect once morest disease and infection. Here’s what you need to know regarding clementines, including their pros and cons, plus some easy ways to incorporate them into your diet.
What are clementines?
Clementines are a type of citrus fruit valued for its thin, peelable skin and segments that can be easily separated. They tend to have a glossy exterior with a dark orange hue and may or may not contain seeds, depending on the variety.
Here are some of the most common types of clementines:
Clemenules
Fina
Algerian
Clementine Caffin
Clementine from Calabria
Like tangerines, clementines are considered a type of tangerine. Both are sweet, juicy, and easy to peel, making them popular choices for portable snacks. The clementine season lasts all winter, with the clementine typically producing fruit between October and January. This fruit can be found in the produce aisle of most grocery stores alongside other citrus fruits, such as oranges, lemons, limes, and grapefruits.
Nutritional data
Clementine is a low-calorie fruit but high in important nutrients like fiber and vitamin C. Each serving of clementine also contains micronutrients like potassium, folic acid, and thiamin.
One clementine (regarding 74 grams) contains the following nutrients:
35 calories
9 grams of carbs
0.6 grams of protein
0.1 grams of fat
1.3 grams of dietary fiber
36.1 milligrams of vitamin C (60% of the daily value)
131 milligrams of potassium (4% of the daily value)
17.8 micrograms folic acid (4% DV)
0.1 milligrams of thiamin (4% DV)
0.1 milligrams of vitamin B6 (3% of the daily value).
In addition to the nutrients listed above, each serving also provides a small amount of magnesium, phosphorus, copper, and calcium.
Health Benefits
There are plenty of reasons why you might consider adding this sweet citrus to your next shopping list. Here are some of the main benefits of clementine.
1. Promotes Weight Loss
With only 35 calories per clementine, this tasty fruit can be a great addition to your diet if you’re looking to shed a few extra pounds. Along with being low in calories, it’s packed with dietary fiber, which moves slowly through the body to stabilize blood sugar levels and promote feelings of fullness and satiety. Additionally, a 2015 study published in PLoS One tracked the diets of more than 133,000 adults for up to 24 years and found that regular consumption of fruit, and citrus fruits in particular, was linked to increased weight loss.
2. Boosts Immune Function
Clementine oranges are an excellent source of vitamin C, an essential nutrient that plays a key role in immune health. In fact, studies show that getting enough of this water-soluble vitamin in your daily diet might improve symptoms and reduce the incidence of respiratory conditions like the common cold. In addition, vitamin C levels in the body decline rapidly in the event of illness or infection. This makes it all the more important to get your dose by eating plenty of nutrient-dense foods, such as clementines.
3. High in antioxidants
Like other citrus fruits, clementines are an excellent source of antioxidants, compounds that help fight free radical damage to prevent oxidative stress and inflammation. In vitro studies suggest that clementines are particularly rich in powerful antioxidants like hesperidin, narirutin, didymin and diosmin. Antioxidants are believed to have a major impact on health and disease, with some research noting that they might potentially help prevent autoimmune disorders and chronic diseases like heart disease, cancer and diabetes.
4. Fight Cancer Cell Growth
Thanks to their high antioxidant content, promising research indicates that clementines may possibly help block the growth and spread of cancer cells. In fact, studies show that higher citrus consumption may be associated with a lower risk of stomach, breast, and esophageal cancer. However, more research is needed on the specific effects of clementines to determine how they might impact cancer growth.
5. Prevention of kidney stones
Kidney stones are a painful condition caused by the buildup of hard mineral deposits in the kidneys or urinary tract. There are several types and causes of kidney stones, but some can be caused by low levels of citrate in the urine. Adding more citrus fruits to your diet may help increase urinary citrate levels, which may help prevent kidney stones. Interestingly, a 2014 study published in Urology even showed that regular citrus consumption was linked to a lower risk of developing kidney stones over time.
6. Promotes regularity
A single clementine contains a whopping 1.5 grams of fiber, which can cover up to 6% of your daily fiber needs with just one serving. In addition to helping with weight loss, lowering blood pressure, and maintaining stable blood sugar levels, fiber is also closely linked to maintaining digestive health. According to a meta-analysis from China, increasing your fiber intake may actually increase bowel movement frequency in constipated people. Plus, fiber has been shown to benefit other digestive issues, like hemorrhoids, diverticulitis, acid reflux, and stomach ulcers.
Risks and side effects
Despite the many benefits associated with both tangerines and clementines, there are also a few risks to consider. First, keep in mind that it’s always best to opt for whole clementines when possible, as the juice may not provide the same benefits as the whole fruit. In addition to being lower in fiber, fruit juice also contains a much more concentrated amount of sugar. Some people may also be allergic to citrus fruits and experience symptoms such as redness, swelling, and tingling of the lips, throat, and tongue. If you notice any side effects following eating clementines, stop immediately and talk to your doctor.
The citric acid found in clementines can also erode tooth enamel over time, potentially increasing the risk of cavities. Moderate consumption and pairing with a variety of other fruits and vegetables can minimize these effects and help optimize your oral health.
Conclusion
What are clementines? Clementines are a type of tangerine known for its thin, easy-to-peel skin and the flavorful fruit segments it contains. Clementines are an excellent source of several nutrients, including fiber, vitamin C, and antioxidants. They may also help prevent kidney stones, fight cancer cell growth, boost immune function, increase weight loss, and promote regularity. However, it’s important to consume it in moderation and opt for whole fruit over fruit juice whenever possible to maximize the potential health benefits. Try adding clementines to salads, snacks, baked goods and beverages to reap the many benefits this citrus fruit has to offer.