Introduction:
Clementines, also colloquially known as tiny oranges, are antioxidant-rich fruits that offer immense health benefits. Read the article to learn more about these fruits, their nutrition, benefits, allergies, and the best way to incorporate them into the diet.
Why Do Clementines Resemble Oranges?
Clementines are small, colorful miniature fruits belonging to the Mandarin family, and they are orange-colored, resembling mini versions of oranges. Interestingly, despite their miniature size, there is nothing small about the nutritional content these tiny fruits offer. They are colloquially referred to in some countries as ‘tiny orange fruits’. Clementines are fruits that are primarily rich in vitamin C, essential fiber, and micronutrients. These fruits are naturally seedless and quite easy to peel. They are commercially sold by names like ‘cuties’ or ‘sweeties’ in some countries because though they are tiny, they are healthy and are convenient fruit snacks for both children and young adults.
What Are the Nutritional Facts of Clementine Fruits?
According to the nutrition information enlisted by the United States Department of Agriculture (USDA), three ounces or a single clementine fruit would comprise the following:
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Sugars: 0.317 ounces.
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Protein: 0.0243 ounces.
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Vitamin C: 0 ounces.
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Potassium: 0.0049 ounces.
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Fat: 0.0093 ounces.
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Sodium: 0.0005 ounces.
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Carbohydrates: 0.398 ounces.
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Fiber: 0.053 ounces.
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Total Calories: 45 kilocalories.
A single clementine fruit weighing around three ounces would approximately yield a total of 45 calories, 0.0243 ounces of protein, and 0.0398 ounces of carbs, alongside negligible fat. It is interesting to note that the nutritional or macronutrient profile of clementines is similar to that of their cousin members like mandarins and oranges. Also, these fruits are low in fat and are cholesterol-free, which means that they are not only cardioprotective but can also be easily adapted into low-fat diets.
What Are the Health Benefits of Clementine?
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Boosts Immunity and Metabolic Functions: Clementines, like other citrus fruit members, are quite low in protein, yielding less than 0.035 ounces of protein per serving. These citrus fruits are extremely high in immune-boosting vitamin C content and can meet nearly 100 percent of the daily recommended intake of vitamin C for women, up to 75 milligrams a day. Men usually need 90 milligrams of vitamin C per day, according to nutrition experts, and clementines can be good sources, contributing easily around 80 to 90 percent of the daily needed intake for men as well. Clementines are folate-rich fruits containing about 36 micrograms of folate in a single clementine fruit, contributing to 10 percent of the daily recommended value of folate for adults. Folate is essential for red blood cell formation and DNA (deoxyribonucleic acid) metabolism in the body.
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Maintains Eye and Reproductive Health: Beta-cryptoxanthin is one of the other important carotenoid compounds that is present in bright red or orange-colored fruits and vegetables, for instance, clementine, mandarin, or orange. While beta-cryptoxanthin acts as a potent antioxidant, carotenoid compounds are precursors for vitamin A formation in the body that maintains eye, cellular, and reproductive health.
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Prevents Chronic Illness: Because these fruits are quite high in vitamin C or ascorbic acid, they may not only strengthen the immune system according to nutrition research but also ward off chronic illnesses or alleviate clinical symptoms of disease patterns.
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Anti-cancer Effect: Several nutrition studies indicate that citrus fruit consumption through the diet is directly linked to a reduced chance of developing certain cancers in the body. Because clementines are fruits equipped with phytonutrients and bioactive compounds that have antioxidant activity, they may exert an anti-cancer effect on the body cells by preventing harmful free radical damage to cells.
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Skin Protection: Nutrition experts, as well as dermatologists, advise an intake of vitamin C through the daily diet for preventing aging and maintaining healthy skin. This is because the skin is naturally dependent upon a high concentration of vitamin C to act as the first line of defense or as a barrier to infections. The vitamin C present in clementines holds the promising potential to prevent the skin from undergoing UV (ultraviolet)-related damage or also possibly enhance collagen protein needed for skin metabolism and sustenance according to current nutrition research and evidence.
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Neurocognitive Benefit: Hesperidin is one of the important plant compounds present in clementine fruits that can play a role in enhancing neurocognitive health, according to medical research. Because the fruit contains both hesperidin and vitamin C, consumption of this fruit regularly can enhance neurocognitive health by sustaining the immunity of the brain cells.
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Promotes Non-heme Iron Absorption: According to many nutrition experts across the globe, it is always recommended to consume foods that are high in vitamin C. When one eats non-heme iron foods or plant-based sources of iron - for example, spinach, bell peppers, or citrus fruits, non-heme iron absorption is enhanced. Clementines may hence possibly increase non-heme iron absorption more easily, by almost three to six-fold because of their rich vitamin C content.
Are Allergies or Adverse Effects Possible by Consuming Clementine Fruits?
Individuals who are allergic to citrus fruits may also experience pollinosis or reactions to fruits like clementines. Therefore, if someone has any potential citrus allergies, it is best to discuss them with a registered dietitian or nutritionist to explore alternative options that are best suited to the dietary needs.
Just like grapefruits, which are the most common citrus fruits consumed and can interact with a multitude of drugs, clementine fruit consumption or clementine fruit juice could also potentially interact with some systemic medications. Hence, if one is taking any systemic medications, they should inform their healthcare provider before adding clementines to their diet, as adverse reactions, interactions, or interference in drug absorption might be possible.
How Are Clementines Stored and Used in Culinary Creations?
Clementines can be stored at room temperature for about a week after purchase. When refrigerated, they can last for up to two to three weeks. They are best consumed as satiating tiny snacks between meals or added as a flavorful citrusy ingredient into any sweet recipes like tarts or savory dishes to balance acidic flavors with their sweetness. Even the peels of the fruit can be infused into water for flavored drinks or can be used in candies or chocolate dips. To increase iron absorption, as elaborated earlier, tossing clementine fruit slices into spinach or bell pepper salads (or other non-heme iron source foods) can boost non-heme iron absorption.
Conclusion:
In conclusion, clementines, often referred to as tiny oranges, pack a nutritional punch with high vitamin C, fiber, and essential micronutrients. These small, seedless fruits offer numerous health benefits, including immunity and metabolic support, maintenance of eye and reproductive health, prevention of chronic illnesses, potential anti-cancer effects, skin protection, neurocognitive benefits, and promotion of non-heme iron absorption. However, individuals with citrus allergies or those taking systemic medications should exercise caution. With a shelf life of up to three weeks when refrigerated, clementines can be enjoyed as convenient snacks or can be incorporated into various culinary creations to enhance both taste and nutrition.
