Tangerines is a citrus fruit that is orange in color and is considered either a variety of mandarin orange or a closely related species. It is the second most cultivated citrus fruit after oranges. While they are primarily orange in color, some varieties of tangerines may have shades of green or red. However, they’re a bit smaller and less round and are easier to peel by hand. They are also sweeter to taste than oranges.

Here's a look at nine impressive health benefits of tangerines:

1. Packed with Nutrients

Despite their size, tangerines are rich in water and nutrients, including vitamin C, beta-cryptoxanthin (an antioxidant that converts to vitamin A), potassium, and B-complex vitamins. These elements contribute significantly to their health benefits.

2. Rich in Antioxidants

Tangerines and their peels are loaded with antioxidants like vitamin C and flavonoids, such as naringin and hesperidin. These compounds help combat oxidative stress, which is linked to chronic diseases like heart conditions, arthritis, and cancer.

3. Boost Immunity

Vitamin C strengthens the immune system by supporting T cells and phagocytes, which help fight infections. It may also reduce the severity of colds and allergic reactions, aided by antioxidants in the peel.

4. Supports Brain Health

Antioxidants like nobiletin and vitamin C in tangerines may protect brain cells from damage associated with disorders like schizophrenia, Alzheimer’s, and Parkinson’s. However, more human studies are needed to confirm these findings.

5. Improves Skin Appearance

Vitamin C in tangerines promotes collagen production, aiding wound healing and reducing aging signs like wrinkles. Its antioxidant properties further protect against skin damage.

6. Weight-Loss-Friendly

Rich in fiber, tangerines enhance satiety, regulate appetite, and may prevent fat accumulation. This makes them a helpful addition to weight-loss diets.

7. Heart Health Benefits

Antioxidants like tangeretin and nobiletin may reduce risk factors for heart disease by improving blood vessel function, reducing cholesterol, and preventing plaque buildup in arteries.

8. Potential Anticancer Properties

Vitamin C and flavonoids in tangerines show promise in fighting certain cancers, though more research is required to confirm their effects when consumed naturally.

9. Versatile and Convenient

Tangerines are easy to enjoy raw, in salads, juices, yoghurts, or as garnishes. They don’t require refrigeration unless peeled.

We often think about longevity as a number: 80, 90, perhaps even 100. But the more meaningful question is not simply how long we live but how well we live while we are here.

Nutrition has an important role in answering these questions. And the good news is that a longevity diet does not have to be exotic, expensive, or built around a shelf of supplements. Much of what supports healthy ageing is already familiar to kitchens across India and around the world.

The secret is less about a single “superfood” and more about the pattern on our plate.

Think beyond calories

For many years, nutrition conversations centred on calories, weight and individual nutrients. These remain relevant, but longevity requires a broader view.

A healthy diet should provide adequate protein, fibre, vitamins, minerals and healthy fats while keeping excess salt, free sugars and unhealthy fats in check. The World Health Organization describes adequacy, balance, moderation and diversity as the basic principles of a healthy diet.

In practical terms, this means making minimally processed foods the foundation of everyday eating.

Build a colourful, proportionate plate

A useful starting point is surprisingly simple: make plants the stars of every meal.

Vegetables, leafy greens, fruits, pulses, whole grains, nuts and seeds provide a combination of fibre and micronutrients that is difficult to replicate through processed foods or supplements alone. But the key, though, is the proportion: the ¼-¼-½ rule. Imagine your plate as a pie chart: a quarter goes to carbohydrates, a quarter to protein, and an entire half has to go to vegetables.

An Indian plate is generally fresh and unprocessed (which is the good part), but also heavily unbalanced (which is the bad part). Our plates usually cede place to excess carbohydrates in lieu of protein or vegetables. Imagine a pile of buttered rotis with watery dal or a mountain of rice with rasam, which are the usual staples at many Indian homes, and you will understand this proportionality problem.

Cuisine can change across states. The nutritional principle does not. The WHO recommends at least 400 grams of fruits and vegetables a day, while also encouraging whole grains, pulses and nuts. Half the plate should be strictly reserved for salads/veg rich sabzi / poriyals and such, while carbs are strictly confined to a quarter. No more than a cup of rice, no more than two rotis!

Do not forget protein

The final quarter in the plate belongs to protein. One of the less appreciated aspects of healthy ageing is the preservation of muscle, and muscle needs protein. India is a chronically protein-deficient nation. Multiple national surveys have shown the protein intake of the population to be inadequate across the length and breadth of the nation.

As we grow older, maintaining adequate protein intake becomes increasingly important, particularly when combined with regular resistance or strength-building exercise. Protein does not always have to mean eating large quantities of meat.

For vegetarians, dal, rajma, chana, soy, peas, milk, curd, paneer, nuts, and seeds can all contribute. For those who eat non-vegetarian foods, eggs, fish, poultry and lean meats can be included according to personal preferences and cultural practices.

Portion your carbs, but also choose the grain

Carbohydrates are not the enemy if we eat them in the right quantity, particularly if they are less processed.

Replacing a diet dominated by refined grains and highly processed foods with more whole grains, millets, vegetables, fruits and pulses can increase fibre and improve the overall nutritional quality of the diet. They also reduce sugar spikes in diabetics and people with prediabetes, who constitute 50% of the entire population in some Indian states!

Rice, bread, or potatoes need not disappear from the table. We just need to put them in context alongside vegetables, protein and healthy fats rather than allowing refined carbohydrates to dominate every meal.

Interestingly, traditional Indian cuisine already has the ingredients. We just need to make the effort to find the balance. A bowl of rice with paneer, veg salad and thick dahi, for example, is very different nutritionally from a meal built around refined carbohydrates alone.

Fats: quality matters

Healthy ageing does not require a completely fat-free diet. Fat is an essential nutrient. What matters is the type and amount. Unchecked oil consumption along with refined sugar intake is fuelling the obesity epidemic in India today. No more than three spoons of oil in a day, and we should stick to less inflammatory filtered groundnut and mustard oils while we are at it!

The rest of the healthy fats can come from sources such as nuts, seeds, dahi, milk and lean meat such as fish and chicken. Foods high in saturated and trans fats, along with frequent deep-fried and highly processed foods, should be avoided. Read: biscuits, cookies, burgers, fried food, refined seed oils and vanaspati.

Even familiar foods such as ghee need not become either a hero or a villain. It is better to think about overall dietary pattern and portion size than to label individual foods as universally “good” or “bad”.

The quiet problem: salt, sugar and ultra-processed food

The foods that quietly accumulate in our diets can matter as much as what we consciously add.

Sugary beverages, packaged snacks, bakery products, processed meats and highly salted foods can contribute substantial amounts of sugar, sodium, unhealthy fats and calories without providing comparable nutritional value.

The WHO recommends limiting free sugars to less than 10% of daily energy intake, with further reduction offering additional health benefits, and keeping salt intake below 5 grams a day for adults.

This does not mean giving up birthday cake, festival sweets or an occasional restaurant meal. Longevity is less about eating perfectly every single time and more about making a healthier choice most of the time.

Perhaps the most important ingredient is consistency

There is no single longevity food. No turmeric latte, berry, seed, oil, supplement or superfood can compensate for a dietary pattern that is consistently poor. Likewise, one celebratory meal does not undo years of healthy eating.

The most sustainable approach is one that fits into real life: seasonal vegetables, locally available fruits, pulses, whole grains, nuts and seeds; appropriate protein; sensible portions; plenty of water; and fewer foods that are heavily processed, excessively salty or sugary.

For an Indian audience, this is encouraging because our culinary traditions already offer enormous diversity from millets and dals to greens, fermented foods, curd, spices, nuts and seasonal produce. For an international audience, the same philosophy can be adapted to their own local foods and cultures.

The longevity plate, therefore, is not a prescription for one perfect meal. It is a way of eating.

Eat a little closer to nature. Add more variety. Protect muscle. Choose quality over processing. Keep portions sensible. And make these choices consistently. Because the goal of nutrition is not simply to add years to life. It is to help us add strength, independence and vitality to those years.

References

1. World Health Organization. *Healthy diet*. WHO, updated January 2026.

2. World Health Organization. *Healthy diet: Fact sheet and dietary recommendations*.

3. Indian Council of Medical Research – National Institute of Nutrition. *Dietary Guidelines for

Indians, 2024.

4. World Health Organization. A healthy diet: Key facts and practical guidance.

(Dr. Navin Gnanasekaran, Longevity Physician, Head, Radiology, Apollo Hospitals)

A particular brand of granola marketed for breastfeeding mothers has been recalled in the US over concerns that it could be contaminated with Salmonella.

The US Food and Drug Administration (FDA) said The Hampton Grocer, Inc. recalled around 8-ounce packages of its Lacnola Lactation Granola after being alerted by an ingredient supplier about possible contamination. No illnesses linked to the granola have been reported so far.

Popular Granola For New Mothers Recalled

The issue traces back to organic moringa powder, an ingredient that is used in the recalled granola. The Hampton Grocer was notified by its supplier, Food to Live, that a sample of its Organic SuperGreens Powder Mix had tested positive for Salmonella. The same supplier’s moringa powder is used in the affected Lacnola batches.

US FDA said that neither the finished Lacnola granola nor the specific moringa powder used in it had tested positive for Salmonella at the time of the recall. The exact source of possible contamination remains under investigation. The company has suspended production while the investigation continues.

Also read: 6-Year-Old Australian Kid Dies From Rarely Seen ‘19th Century Disease’: Why Is Scurvy Still A Risk Today?

Which Products Are Affected?

The recall applies specifically to 8-ounce pink stand-up pouches of Lacnola Lactation Granola with UPC 850035324554. Consumers should check the lot information printed on the back of the package. The affected products are:

• Lot HGLC-102125 | Expiration: October 21, 2026
• Lot HGLC-021326 | Expiration: February 13, 2027

The granola was sold nationwide through mail orders on The Hampton Grocer’s website and through Amazon between October 21, 2025 and August 12, 2026.

Also read: New Less-Toxic Radiation May Kill Cancer In Under 1 Second: All About FLASH Proton Therapy

What Is The Risk From Salmonella?

Salmonella is a kind of bacteria that can cause an infection called salmonellosis. It causes food-borne illnesses. In otherwise healthy people, this infection can commonly lead to symptoms like diarrhoea, fever, nausea, vomiting and stomach or abdominal pain. Symptoms can sometimes become severe, particularly when the infection spreads beyond the intestine.

The FDA notes that young children, older people and those with weak immunity are at greater risk of serious illness if they get infected by salmonella.

For breastfeeding mothers, the recall is particularly concerning because the product is specifically marketed as a lactation granola. However, the recall does not mean that Salmonella from contaminated food automatically passes into breast milk.

The immediate concern is the mother’s exposure to the contaminated granola and the possibility of foodborne illness. This could cause the mother as well as the newborn to get sick.

What Should You Do If You Have The Granola?

If you have Lacnola Lactation Granola at home, check the lot code and expiration date before eating it. If it matches either recalled lot, the FDA advises consumers to dispose of the product and contact the place of purchase for a refund.

The FDA says no illnesses have been reported in connection with the recalled granola to date. The recall is a precautionary measure while authorities and the company investigate the contamination.

Love your daily coffee but worried about bone health as you age? A new study suggests that drinking more than five cups of coffee a day may be linked to lower bone density in older women, while tea drinkers showed slightly higher hip bone density.

The findings, published in Nutrients, offer a closer look at how two of the world’s most popular beverages may be associated with bone health in older women. Importantly, moderate coffee consumption was not associated with overall harm to bone health.

“While calcium and vitamin D remain cornerstones of bone health, what’s in your cup could play a role too. For older women, enjoying a daily cup of tea may be more than a comforting ritual; it could be a small step toward stronger bones,” said Enwu Liu, Adjunct Associate Professor from the College of Medicine and Public Health at Flinders University.

More Than 5 Cups Of Coffee Linked To Lower Bone Density

Also read: Coffee Is Good For The Heart, But Your Choice Of Brew May Raise Bad Cholesterol: American Heart Association

Researchers at Flinders University in Australia analyzed data from 9,704 women aged 65 and older who were followed for about 10 years.

The researchers repeatedly assessed how much coffee and tea the women consumed and measured bone mineral density (BMD) at the total hip and femoral neck — areas closely linked to fracture risk.

They found that moderate coffee consumption — around two to three cups a day — was not associated with overall harm to bone health.

However, drinking more than five cups of coffee a day was linked to lower BMD, suggesting that very high coffee intake may have negative effects on bone health. The association was also stronger among women with higher lifetime alcohol consumption.

Importantly, the researchers found no significant overall association between coffee consumption and BMD. The potential link with lower BMD emerged when they examined very high coffee intake.

Tea Drinkers Had Slightly Higher Hip Bone Density

Tea showed a different pattern. Women who drank tea had slightly higher total hip BMD than women who did not drink tea. The difference was small but statistically significant.

The researchers also found that the association between tea consumption and higher bone density was more pronounced among women with obesity.

Read More: Can Drinking Coffee Make You Leaner, Healthier? Study Decodes The Link

Ryan Yan Liu, co-author of the study, explained that compounds called catechins, which are abundant in tea, may promote bone formation and slow bone breakdown.

Caffeine found in coffee, meanwhile, has been shown in laboratory studies to interfere with calcium absorption and bone metabolism. However, the researchers noted that these effects are small and can be offset by adding milk.

Should You Give Up Coffee?

Not necessarily. The researchers stressed that the differences observed were modest and do not justify dramatic changes to an individual’s daily habits.

“While moderate coffee drinking appears safe, very high consumption may not be ideal, especially for women who drink alcohol,” said Liu.

The findings also do not prove that coffee causes bone loss or that tea prevents osteoporosis. The study found associations between beverage consumption and bone mineral density in older women.

For women concerned about bone health, the researchers emphasized that calcium and vitamin D remain important.

The study suggests that what you drink may also play a small role — but there is no need to swap coffee for gallons of tea.