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Tangelo: Nutritional Information and Health Benefits

The tangelo resembles a little orange. Usually, one confuses it with a tangerine. They are similar but different because tangelo is a citrus hybrid cross between a mandarin orange or tangerine and a pomelo or grapefruit. The name comes from tangerine and pomelo. Tangelo comes from fruits from the Citrus Reticulata and Citrus Maxima families. This healthy fruit is frequently mistaken for genetically engineered, although it results from natural hybridisation. Like some other citrus fruits, tangelos have a tart and acidic flavour and are a good source of vitamins.

Tangelo: An Overview

Tangelo is a fruit that is a cross between tangerines and pomelo (or grapefruit in some cases). Because of their thin skin, these fruits are easier to peel, unlike oranges or tangerines, which have thinner skin. The most common types are Orland, Honeybell, and Minneola, with the latter being a cross between a tangerine and citrus.

Tangelos trees bear fruit in the fall and winter. Usually, it takes up to two years for these trees to yield fruit. They are delicate and require special attention and weather protection. The two primary growing places are Florida & California, which are rarely available outside the United States due to their low production volume. People use the fruit in various ways, including as a delightful and refreshing drink and a citrus garnish in cocktails. 

Varieties

Orlando and Minneola tangelos are two popular types of tangelos. Unlike oranges, most are seedless. The most frequent kind, Minneola tangelos, are primarily seedless. Honeybells are another name for them.

Like other citrus fruits, tangelos are cultivated in warm climates and harvested in the Northern hemisphere during the winter but are generally accessible all year. When purchasing tangelos, choose firm but not hard fruit, free of brown spots or scars.

Tangelo: Nutrition Facts

According to USDA, a 100 g serving of minneola tangelo contains:

Calories: 47 kCalProteins: 1.05 g Carbohydrates: 11.6 gFibre: 2.1 gSugars: 9.47 g

Vitamins and Minerals

Calcium: 42 gPotassium: 179 mgVitamin C: 52.6 mg

Nutritional Facts

Tangelos are exceptionally high in certain minerals and vitamins. The tangelo, like its parents, oranges, and grapefruits, is a good source of vitamin C. A giant tangelo might meet your vitamin C need for the day. One tangelo also provides around 10% of the amount of vitamin A and 2% of the daily calcium needs.

Tangelos contain flavonoids, antioxidants that help promote healthy cell development and reduce inflammation. They are also a practical class of chemicals for lowering the risk of some malignancies.

Tangelo is rich in potassium, a mineral that helps regulate fluids, protein synthesis, and cardiovascular function. Therefore, high potassium levels may lower the risk of stroke and improve blood pressure regulation and bone health.

The HealthifyMe Note

11.6 grams of carbs are present in one medium, tangelo. It consists of 2 grams of fibre and slightly less than 9 grams of natural sugars. The glycemic index of tangelos is 42, and the glycemic load is 5.5. Therefore, they are a low-glycemic food. Tangelos, like other fruits, are very low in fat and contain no saturated or trans fat. Although they are not rich in proteins, they offer benefits owing to their decent nutritional profile.

Health Benefits of Tangelo

Aids Weight Loss

The fundamentals of weight loss by dietary intervention include reducing your calorie intake and consuming adequate minerals and vitamins. Tangelo is fantastic for weight reduction because of its low-calorie content. Furthermore, it has a substantial amount of dietary fibre, which helps boost satiety and improve nutrient absorption efficiency. Since fibre keeps you satiated for a long time, it reduces hunger and prevents excess calorie consumption. In addition, fibre also improves bowel movements, which is essential for healthy weight management.

Boosts Immunity

Tangelo is rich in vitamin C, with one hundred grams of tangelo offering 52.6 mg of vitamin C. Research suggests that vitamin C deficiency results in impaired immunity and higher susceptibility to infections. 

A single serving of tangelo delivers 100% of your daily vitamin C intake, which helps the immune system fight invading diseases and illnesses by stimulating the formation of white blood cells.

Fights Oxidative Stress

Tangelo is a healthy source of antioxidants. Antioxidants help prevent free radical damage caused by oxidative stress. As a result, it helps reduce the risk of several chronic diseases, including cancer.

Improves Digestion

Dietary fibre is well-known for its digestive benefits. Adequate dietary fibre consumption prevents constipation, cramps, and bloating. In addition, fibre helps promote bacterial equilibrium in the gut by stimulating peristaltic activity.

Heart-Friendly

Research suggests that higher blood concentrations of vitamin C can reduce blood pressure. Although it requires more research, vitamin C intake has shown positive results in lowering blood pressure in short-term trials. Furthermore, high vitamin levels also decrease the risk of hypertension, coronary artery disease, and stroke.

Tangelos are also a rich source of Flavanones, a flavonoid. They are phytonutrients with various health advantages. For example, the flavanones in citrus fruits like tangelos may lower the risk of stroke, heart disease, and neurological diseases.

May Reduce IBS Symptom

Tangelos are low in FODMAPs (fermentable oligo-, di-, monosaccharides, and polyols, which are types of carbohydrates). People with inflammatory bowel disease (IBS) find that eating a low-FODMAP diet helps them feel better. Tangelos are suitable for this diet, although grapefruit and other citrus fruits are not.

The HealthifyMe Note

Most benefits of tangelo come from its high vitamin C and fibre content. Vitamin C is a natural antioxidant associated with a lower risk of various chronic illnesses. The fibre in tangelo can also help remove excess cholesterol from arteries or blood vessels, reducing the risk of atherosclerosis, and heart attack, including stroke. Its antioxidant properties are also beneficial for preventing other chronic illnesses, including arthritis and autoimmune disorders.

Ways to Consume and Store Tangelos

Ways to Consume

Tangelos combines the sweetness and tanginess of oranges with the sharpness of grapefruit. On the other hand, tangelos resemble orange citrus fruits more than pomelos and grapefruits in appearance and flavour.

Tangelos are more healthy and tasty when eaten fresh; peeling them is easier than peeling oranges or grapefruits. They’re great in fruit salads or on their own. In some recipes, tangelos can also substitute for other citrus fruits.

Storage

You can keep whole tangelos at room temperature for several days. After that, place them inside the refrigerator for up to four weeks of shelf life. Also, you may freeze tangelos, peel and cut them into quarters beforehand.

Fruits Similar to Tangelo

A tangelo is a product of crossing tangerine with grapefruit or pummelo. The tangelo inherited some characteristics from its parent, the tangerine, but it is distinctly different from it and other citrus fruits. Tangelo is in a botanical class of its own. Both fruits have the characteristic rich orange skin colour, segmented inner fruit, and taste better when eaten fresh. However, they differ significantly in size, shape, juiciness, and skin thickness.

Shape, Size, and Colour

Tangerines and tangelos both are reddish-orange. Tangerine skin is thicker, looser, and much more pebbly than tangelo skin, which is thinner, clings better to the inside fruit, and minimally pebbled. Tangerines are 1/2 of tangelos. However, some tangelo cultivars can reach grapefruit proportions. A medium tangerine weighs around 3 ounces, whereas a medium tangelo weighs approximately 7 ounces, yielding 1/2 cup and 1 cup servings, respectively. Minneola is the most well-known and oldest tangelo variety. Minneolas, often called “Honeybells,” have a knobby structure at the stem end that gives them a bell shape. Tangerines come in either a round or oval form. Tangerines have a seed per segment, whereas tangelos are mainly seedless.

Possible Adverse Effects

Severe citrus allergies have been described, often as a result of cross-reactivity with environment (pollen) allergies. Since tangelos belong to the citrus family, please avoid them if you are allergic to citrus fruits.

Some cholesterol-lowering statin drugs may interact with grapefruits. Because tangelos are a mix between orange and grapefruit, people on statins (and certain other medications) should avoid them if you’re worried about tangelos interacting with any of your prescriptions.

Conclusion

A tangelo is a fruit that is a cross between tangerines and pomelo. Because of their thin skin, these fruits are easier to peel, unlike oranges or tangerines. The most common types of tangelos are Orland, Honeybell, and Minneola. Tangelo trees bear fruit in the fall and winter. 

A medium tangelo has 47 calories, 1.1 grams of protein, and 11.6 grams of carbs. Also, vitamin C, fibre, and vitamin A are all abundant in tangelos. 11.6 grams of carbs are in one medium, tangelo. The glycemic index of tangelos is 42, and the glycemic load is 5.5. Tangelos aren’t very high in protein. Fibre helps promote bacterial equilibrium in the gut by stimulating peristaltic activity. 

Tangelos can help with high blood pressure, stroke, heart disease and neurological diseases. Vitamin C and flavonoids in tangelo fight free radical damage and reduce the risk of various chronic illnesses. They decrease numerous oxygen free radicals and help in oxidative stress reduction. People who are allergic to citrus fruits or worried about drug interactions must avoid tangelos. 

Frequently Asked Questions (FAQs)

Q. What are tangelos good for?

A. Tangelos are recognised for their capacity to help with weight reduction, boost the immune system, reduce high blood pressure, reduce inflammation, enhance digestive health, and lower the risk of asthma, among other things.

Q. Are tangelos healthier than oranges?

A. Oranges have much more vitamin A than oranges, but oranges have fewer calories and more vitamin C and fibre. They’re both high in minerals and vitamins, including thiamin, folate, and potassium.

Q. How many tangelos can you eat a day?

A. Experts say 2-3 tangelos per day and 1-1.5 at a time are an adequate serving size. Whole fruits are preferred over juice since fruits contain fibre, which slows blood sugar spikes. Citrus fruits should also be avoided by people with gastrointestinal difficulties, as the high acid content irritates the gastrointestinal tract. It’s also crucial to note that parents should only feed youngsters a small number of citrus fruits for mid-meal snacks. 

Q. Are tangelos good for weight loss?

A. The advantages of tangelo are fantastic. First, they work on weight reduction because of their unexpectedly low-calorie content. Furthermore, a substantial amount of dietary fibre helps boost satiety and improve nutrient absorption efficiency.

Q. What vitamins are in tangelo?

A. Tangelos are a good source of potassium plus B vitamins and a great vitamin C and folate content. A tangelo provides 100% of the daily intake for vitamin C, 80% of the daily value for folate, 220 mg of potassium, or 6% of the daily requirement for potassium. A single tangelo contains 6% of the recommended intake for vitamin B6 and 4% of the recommended daily intake for vitamin A, calcium, niacin, and magnesium in a single serving. In addition, thiamin, phosphorus, copper, iron, riboflavin, and pantothenic acid are all found in 2% of each fruit.

Q. Do tangelos interfere with medications?

A. Tangerine or Tangelo fruit have grapefruit ancestry and may thus include chemicals that interfere with medications. 

Q. Do tangelos have potassium?

A. Tangelos are a substantial source of potassium and B vitamins and a great form of vitamin C and folate. A tangelo provides 100% of the daily intake for vitamin C, 80% of the daily value for folate, and 220 mg of potassium, or 6% of the daily requirement for potassium.

Q. What are the benefits of tangelo?

A. Flavonoids are an antioxidant that helps promote healthy cell development and reduce inflammation. They are also an effective class of chemicals for lowering the risk of some malignancies. Regular consumption of foods high in vitamin C helps the body develop resilience to infections and scavenges damaging, pro-inflammatory free radicals. Vitamin C also aids in the prevention of respiratory issues, including asthma or lung cancer. In addition, vitamin C can reduce blood pressure, reducing the likelihood of hypertension.

Vitamin B6 is essential for maintaining neurological function and DNA repair. It is also critical to the health of red blood cells. Vitamin B6 is also necessary for normal nervous system function.

Potassium is a mineral that helps regulate fluids, protein synthesis, and cardiovascular function. Therefore, high potassium levels may lower the risk of stroke and improve blood pressure regulation and bone health.

Q. Can diabetics eat tangelos?

A. In diabetics, a high soluble fibre consumption can help decrease blood cholesterol and manage blood sugar levels. In addition, high-fibre meals like tangelos, according to nutritionists, may help avoid hypertension, obesity, stroke, illness, and digestive system issues such as haemorrhoids, ulcers, and acid reflux.

Q. What’s the difference between tangerine and tangelo?

A. Tangerines & tangelos are both reddish-orange. Tangerine skin is thicker, looser, and much more pebbly than tangelo skin, which is thinner, clings better to the inside fruit, and minimally pebbled. Tangerines are roughly the length of tangelos. However, some tangelo cultivars can reach grapefruit proportions. A medium tangerine weighs around 3 ounces, while a medium tangelo weighs approximately 7 ounces, yielding ½ cup and 1 cup servings, respectively. Minneola is the most well-known and oldest tangelo variety. Minneolas, often called “Honeybells,” have a knobby structure at the stem end that gives it a bell shape. Tangerines come in either a round or oval form. Tangerines have one seed per segment on average, whereas tangelos are mainly seedless.

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