Health Benefits of Naartjies.

The post introduces Naartjie as a citrus fruit and its other names and describes its nutritional values, health benefits and other uses. 

Credit to Getty Images.

Naartjie is a word in Afrikaans, now used in South African English.  The word originated from the Tamil word, 'nartel', meaning citrus.

Naartjies or Citrus Unshiu is one of the sweetest citrus varieties, about the size of mandarin oranges.  Easily peeled compared to other citrus varieties, usually seedless in the shape of a medium to small, flattened sphere.  

It is known by different names such as Miyagawa Mandarin, Unshu Mikan, Cold Hardy Mandarin, Satsuma Mandarin, Satsuma Orange, Naartjie and Tangerine. 

South Africa is one country that grows Naartjies at a commercial scale.

Nutritional Values and Health Benefits of Naartjies.

Visiting a sick person with a mandatory packet of 'orange' is etched in my mind as a custom.   As a child, I thought the sweetness of the fruit was making it customary, which made me wish to get sick.  It took me time to appreciate the traditional knowledge of the nutritional contents of the fruit.

Naartjies are low in calories and contain valuable nutrients that help keep your body's metabolism regular, preventing chronic diseases.  The following part details how.

1.  Naartjies are valuable sources of flavonoid antioxidants.

Naartjies are very low in calories (53 calories per 100 grams).  It contains antioxidants like naringenin, naringin, hesperetin, vitamin A, carotenes, xanthin, and lutein.  

2.  It is a rich source of vitamin C.

A rich source of vitamin C (acerbic acid), a water-soluble vitamin and a powerful natural antioxidant.  It is vital in collagen synthesis, wound healing, and antiviral and anti-cancer activities.

3.  Vitamin C

Vitamin C helps iron absorption in food by reducing it from ferrous to efficiently absorbing ferric form in the gut.

4.  It is Rich in Natural Soluble and Insoluble Fibres. 

Natural fibres like hemicellulose, pectin etc., prevent cholesterol absorption in the gut.  Fibre aids in smooth bowel movements by acting as a laxative. 

5.  Dietary Fibres and Photochemical Antioxides.

Dietary fibres significantly reduce risk factors for cancers and chronic diseases like arthritis, obesity, and coronary heart disease. 

Use of Naartjies 

• Naaartjies are ready to eat after peeling off the leathery cover, the layer of the pith.  
• Just wash them in running water to remove the thin wax layer on the cover to make them last in the market and for a shiny appearance. 
• Naartjie juice is a healthy refreshing drink easy to prepare; its fresh, juicy segments make the fruit salads rich and beautiful.
• The zest imparts a distinctive flavour to the baking items like cakes, biscuits, muffins, muesli etc. 

Conclusion

The post introduces Naartjie as a citrus fruit and its other names and describes its nutritional values, health benefits and the common uses. 

Naartjie is a general fruit available the year around in the market.  Have you got any exciting experiences with the fruit?

This post is for the letter N in the series of my A2Z blog posts, lasting for the entire month and is part of the A2Z Blog chatter challenge.  To read earlier posts, click on these letters.  A B C D E F G H I J K L M