Mandarins: properties and nutritional values

Tangerines are considered the younger sisters of oranges. They are not only smaller, but also sweeter. However, they differ from oranges and other citrus fruits in the content of vitamins and other nutrients. Although grapefruits and lemons are a treasury of vitamin C, they only contain nobiletin – a flavonoid that helps fight obesity, prevent type 2 diabetes and atherosclerosis. These are not the only medicinal properties of tangerines.

Mandarins have many medicinal properties. Thanks to vitamin C and vitamin A – natural antioxidants – they support the immune system, inhibit the action of free radicals responsible for the aging process, as well as improve skin condition and protect against eye diseases. Studies carried out by modern scientists show that these inconspicuous fruits also help fight obesity, prevent diabetes mellitus, atherosclerosis and some types of cancer.

Table of Contents

  • Mandarins for the skin and eyes
  • Mandarins for immunity and delay the aging process
  • Tangerines – how many calories do tangerines have?
  • Mandarins – what vitamins and minerals do mandarins contain?
  • Mandarins versus heart disease and diabetes
  • Mandarins in cancer prevention
  • Mandarins and slimming
  • Mandarins and diabetes
  • Mandarins in pregnancy
  • Mandarins – types
  • How to buy tangerines?

Mandarins for the skin and eyes

Mandarins are one of the richer in vitamin A (681 IU / 100 g) citrus fruits. Even oranges (247 IU / 100 g), lemon (22 IU / 100 g) or pomelos (8 IU / 100 g) cannot match them. In terms of its content, tangerines are second only to grapefruit (1150 IU / 100 g).

Vitamin A has an impact on many body processes, including is necessary during the growth period, because it has a positive effect on the construction of strong bones and teeth, protects the skin against UV rays and improves its condition. In addition, it protects against the development of eye diseases, including glaucoma and cataracts.


Mandarins for immunity and delay the aging process

Mandarins, like all citruses, are a rich source of vitamin C (26.7 mg / 100 g, i.e. 38% of daily requirement), which not only strengthens the immune system and protects the body against pathogenic microorganisms. Vitamin C is also an antioxidant that inhibits the multiplication of free radicals responsible for the degradation of body cells.

Mandarins versus heart disease and diabetes

And all this thanks to the nobiletin (a type of flavonoid ) contained in tangerines. According to the researchers, nobiletin prevents processes that lead to the abovementioned diseases, i.e. the storage of fat in the liver, by stimulating the genes responsible for their burning and blocking the genes responsible for their accumulation. It is worth knowing that this substance is primarily found in tangerine peel.

Mandarins in cancer prevention

According to scientists from the Leicester School of Pharmacy, the compound obtained from tangerine peels has the ability to destroy certain types of cancer cells, including those responsible for liver cancer. This is salvestrol Q40 – a type of phytoalexin, i.e. a substance used by plants to repel pests, e.g. insects. According to researchers, this compound is transformed inside the cancer cells into a toxic substance and leads to their degradation, without affecting healthy cells.

Mandarins and slimming

Mandarins, although sweet, do not fatten – one fruit (approx. 65 g) provides only 34 kcal, more than 85% consists of water, and the organic acids (citric and malic) contained in them accelerate the process of cleansing the body of toxins and improve digestion. Therefore, they are recommended not only to those who fight overweight and obesity, but also those who want to lose a few kilos or cleanse the body of toxins.

Mandarins and diabetes

Mandarins can be consumed not only by healthy people to prevent type 2 diabetes, but also by diabetics. Mandarins are characterized by an average amount of carbohydrates and an overall low energy value. Therefore, the glycemic index of these fruits is quite low and is 30. Therefore, they are safe for people with diabetes.

Mandarins in pregnancy

Tangerines, like all citrus fruits, can cause allergies, so pregnant women should eat them in small amounts to minimize the risk of it occurring.

IMPORTANT! You’re pregnant? Before eating the mandarins, wash them thoroughly (preferably scrub with a brush under hot water), because the chemicals they are covered with can be harmful to the child.

Mandarins – types

There are many varieties of tangerines, however, the most popular are clementines (a cross between tangerine and bitter orange), with sweet, pleasantly sour and aromatic flesh, a small amount of seeds and an easy-to-remove skin.

Also well-known is the tangelo variety (a cross between mandarin and grapefruit) – a very sweet and juicy mandarin with a bitter aftertaste.

In the shops and bazaars you can also find a variety of satsuma, i.e. mandarin without stones, and a variety of tangerine, which is characterized by a reddish hue. Tangerines reach different sizes – from small, like a walnut, to large, like an orange.

How to buy tangerines?

Regardless of which variety you choose, remember that the good quality and freshness of mandarins is demonstrated by their intense aroma. When choosing mandarins, also be guided by their appearance – always choose those very orange, soft, but without empty spots under the skin (such a mandarin will be dried out).

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