This season, a wave of strikingly similar fruits dominates the market. Tangerines, oranges, pomelos, satsumas...
These juicy, tangy citrus fruits are autumn-winter favorites for many. No peeling or washing needed—just peel and enjoy.
Some wonder: What exactly distinguishes these fruits? Which truly reigns as winter's fruit king? Today, Dr. Zheng Peifen, Chief Physician of the Nutrition Department at Zhejiang Hospital, shares the science.
Citrus is winter's top choice!
Whether lemon, pomelo, orange, or tangerine, their widely recognized trait is their rich vitamin C (VC) content.
While citrus fruits aren't the absolute champions of VC, their content far exceeds that of apples and pears. Thus, during winter when fresh produce is scarce, citrus makes an excellent VC source—a single medium-sized orange can fulfill about a quarter of your daily VC requirement.
Moreover, citrus fruits are packed with potassium, carotenoids, and beneficial compounds like hesperidin and naringin.
Kumquats, pomelos, oranges—don't miss out on any!
Kumquats are another excellent winter fruit choice. Best of all, you can eat them with the peel, ensuring no nutritional waste.But make sure to wash them thoroughly!
Common orange varieties like sweet oranges, navel oranges, and blood oranges contain high sugar content, moderate citric acid, and abundant vitamin C, offering significant nutritional value.
Beyond kumquats and oranges, grapefruit is a natural vitamin C powerhouse.Certain pomelo varieties contain as much as 61mg of vitamin C per 100g, surpassing both lemons and oranges. Their thick rinds make them exceptionally storable—almost like natural canned fruit. They can last for weeks without spoiling, making them a winter fruit essential. Does eating too many tangerines really cause "heatiness"? In truth, "heatiness" is a difficult concept to define.
For oranges, the primary culprit behind "heatiness" is their sugar content.
Their convenient consumption and sweet-tart flavor make them irresistibly satisfying, especially varieties like sand sugar oranges, which many people devour by the basketful. Overindulging in oranges means consuming significant sugar, as they contain about 10% sugar by weight.
On one hand, high sugar levels cause cells in the throat to dehydrate due to osmotic pressure, leading to a dry, scratchy throat.
On the other hand, excessive sugar creates a high glycemic load, which may worsen acne.
Additionally, some sensitive individuals may experience gum or stomach discomfort due to the fruit acids in oranges.
All these factors combined explain why oranges are often considered "heaty." Ultimately, it boils down to overconsumption.
How much should you eat daily?
No matter how nutritious, fruit should never replace meals.
According to China's Dietary Guidelines, daily fresh fruit intake should be around 200–350g.Converted to citrus, this equates to roughly two medium oranges or three to four segments of a large pomelo. Enjoy them as a healthy snack between meals to stave off hunger.
If you truly love oranges and have no blood sugar concerns, eating one or two extra oranges is fine—just reduce your rice intake by half a bowl.
Did you know? Oranges, pomelos, tangerines... what's their relationship?
Oranges, pomelos, tangerines, lemons, grapefruits... these members of the citrus genus in the Rutaceae family all trace back to three "ancestral" species through extensive hybridization.
These three ancestors are:
Citron
The Buddha's hand is a particularly ornamental variety of citron.
Orange
No explanation needed—everyone has tasted it.
Mandarin Orange
Characterized by loose separation between peel and flesh, the most familiar variety being the Nanfeng honey tangerine.
This means any two can interbreed to potentially create a new variety... For example:
Pomelo: A natural hybrid offspring of pomelo and satsuma. Grapefruit: A natural hybrid offspring of pomelo and orange, resembling an orange in size and appearance but tasting more like a pomelo.
If one insists on comparing nutritional value, Zheng Peifen states there's no direct comparison—each has distinct benefits. For instance, tangerines moisten the lungs and dissolve phlegm, oranges lower blood lipids, while grapefruit's cooling nature helps clear internal heat. In short, enjoying a variety in moderation is always wise.