Clementines are small, sweet, easy-peel mandarins and an ideal convenient snack. They’re low in kilojoules yet supply a wide range of nutrients: two clementines cover an adult’s daily vitamin C needs, and they also provide folate (vitamin B9), thiamine (vitamin B1), fibre and beta-carotene.
Wellness
Collagen and immunity. One clementine contains around 36 mg of vitamin C. Vitamin C is needed to make collagen, an important structural protein throughout the body; it supports normal immune function; and it’s a powerful antioxidant that helps protect cells from free-radical damage.
Pregnancy and blood pressure. Folate helps prevent neural tube defects in babies, especially in the month before and the early weeks of pregnancy. Clementines contribute, but women planning a pregnancy are advised to take a folic acid supplement too. Folate may also support healthy blood vessels, and the potassium in citrus helps support healthy blood pressure.
Energy. Thiamine (vitamin B1) helps the body turn carbohydrates into energy, which keeps the heart, brain and nerves working smoothly.
Digestion. Clementines provide fibre, which adds bulk and helps prevent constipation, especially when you eat a couple at a time.
Eyes. Diets rich in beta-carotene and vitamin C are linked with a lower risk of age-related vision loss.
Calming aroma. Many people find the sweet citrus scent uplifting, and small studies suggest citrus aromas may help reduce feelings of stress.
Weight management
A light, sweet snack. With almost no fat and under 170 kilojoules (40 Calories) each, clementines are an excellent snack when managing your weight, supplying vitamins, minerals and fibre.
Beauty
Skin from within. Eating vitamin C-rich fruit supports the collagen production that helps keep skin firm and reduce fine lines. Skip putting the juice directly on your face, though: citrus juice can irritate skin and make it burn and blister in the sun.
Cooking with clementines
- Toss Belgian endive with clementine segments and walnuts in a homemade vinaigrette for an original and tasty salad.
- Combine clementines with smoked salmon and watercress, topped with toasted almonds and a lemon dressing.
- Make a salsa of clementines, cherry tomatoes, red onion, chilli, coriander and lemon juice, and serve with chicken on fresh corn tortillas.
- Convenient and easy to peel, clementines make a healthy snack by themselves.
- Preserve them with your favourite spices and a little liqueur, then in winter warm the juice with honey and hot water for a comforting drink.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
