Clementine is a hybrid fruit of mandarin orange and sweet orange. This citrus fruit normally grows in spring and autumn.
Clementine has a sweet flavor. This nutrient-dense juicy fruit can be added with smoothies and fruit mixes.
But is it fully healthy? Is clementine good or bad for you? Let’s check the clementine benefits and harms.
Anti Cancer Activity of Clementine
Clementine is a rich source of vitamin C. Vitamin C protects our skin from UV ray damage (which is a major reason behind skin cancer). Because of this vitamin, C-rich clementine helps to prevent skin cancer.
Moreover, according to studies, a high intake of vitamin C reduces the growth of breast cancer cells (1). That’s why people may also get protection against breast cancers after consumption of clementine fruit.
Healthy Gut Function
Clementine is a high source of dietary fiber. Regular consumption of a fiber-rich diet helps to improve stool bulks and prevents constipation.
Furthermore, a high intake of dietary fiber increases the power of absorption. Which is another healthy stomach benefit of clementine.
Both Magnesium and calcium components of clementine provide benefits for bone health. Studies have shown that magnesium increases bone mineral density (2).
On the other hand, calcium strengthens the bone and prevents osteoporosis. Osteoporosis is a bone disease that promotes sudden bone fracture.
Is There Any Reason Which Makes Clementine Bad for You?
Yes, some nutrients of clementine provide adverse health effects after excess consumption. The details are given below:
Vitamin C overdose: Clementine is a great source of vitamin C. Surplus intake of vitamin C promotes several health disorders like (3)
- Headache & migraine
- Vomiting & nausea
- Kidney stones
- High blood pressure
High sugar: Clementine contains a high amount of sugar. Because of this, an excess intake of clementine may increase blood glucose levels which is not good for diabetics.
Moreover, uncontrolled consumption of sugar-rich clementines may cause diseases like
- Heart problem
- High cholesterol
- Non-alcoholic fatty liver
- Tooth decay
Clementine Nutrition Facts
Clementine contains both macronutrients and micronutrients. It is a good source of fiber, protein, vitamin C, folate, potassium, calcium, and magnesium.
One 100 gram serving of clementine contains (4)
- Calories: 47
- Protein: 0.85 g
- Fat: 0.15 g
- Carbohydrate: 12 g
- Fiber: 1.7 g
- Sugar: 9.18 g
How To Eat Clementine
To eat clementine peel it and consume it. But remember to remove the seeds before consumption. It can be stored in a freezer to increase its lifeline.
Well and good clementines contains deep orange color. However, green-colored clementines should be avoided.
Open container is the best option for clementine storage. Also, direct sunlight may cause harm to clementine.
Several dishes are prepared from clementine. The most common clementine dishes are:
- Clementine smoothie with almond nut
- Clementine, strawberry, and starfruit mix
- Raw clementine topped with minced garlic and black pepper
Is It Ok To Add Clementine To A Low Carb Diet?
Can you have clementines on keto? Clementine is high in carbs and sugar. It is not a wise idea to add a full-sized clementine with a low carb diet.
One single clementine weighs 74 grams and contains 8.88 grams of carbs. Moreover, it also contains 1.26 grams of dietary fiber.
After deduction of the dietary fiber, the net carbs of a single clementine becomes 7.62 grams which are still on the higher side.
So, if you are asking “are clementines keto”, the answer is controlled intake of clementine is keto. Both moderate-high carbs and net carbs of clementine make it to insert in the list of keto friendly fruits.
Can Diabetics Eat Clementine?
Clementine is a rich source of vitamin C and sugar. Both of these are well known for blood glucose spikes.
Clementine is a sweet citric fruit normally found in spring and autumn. This hybrid fruit is nutrient-dense and promotes health benefits like cancer prevention, improvement of gut function, and bone health.
The moderately high in carbs formula makes clementine keto friendly. However, surplus eating of clementine on keto may cause some side effects.
The most common health disorder is keto high blood pressure. Also, uncontrolled clementine intake causes other health problems like heart problems, obesity, migraine, etc.
That’s why a normal intake of clementine is good for you, but excess intake is bad for you.