Looking to lose weight? Try our FREE Calorie Counter »  |  Log In
Articles Fitness Nutrition

The Nutrition of Mandarin Oranges

Mandarin oranges are a popular citrus fruit of the orange family. They are often referred to as tangerines. The fruit is a native of Southeast Asia. It has a thin skin that is easy to peel. This makes it an ideal snack for children. Due to its nutritional benefits, the fruit is widely recognized as ideal for inclusion in a healthy diet. The mandarin is a good source of vitamins A and C. It contains calcium, magnesium and potassium. The fruit is also a good source of dietary fiber.

Antioxidant Properties

Mandarins provide up to 80 percent of the daily vitamin C requirements for the body. Vitamin C has been established as a potent antioxidant. It strips free radicals of much of their harmful toxicity which neutralizes them. This helps to prevent damage to healthy cells. Free radical damage is a top cause of various cancers. A diet that frequently includes oranges can help reduce the risk of stomach, liver, throat and mouth cancers. Research has established that frequent intake of mandarin juice can help prevent liver cancer in patients with Hepatitis C. It contains a special antioxidant known as hesperedin. Some of the drugs prescribed to help cope with the side effects of radiation therapy cause some damage to healthy cells. Hesperedin has been established as an effective non-toxic alternative treatment during radiation therapy. The potent antioxidant properties in the fruit also help to derail growth of tumors in cancer patients.

Cholesterol

Mandarins also help to manage cholesterol levels in the body. This is achieved by the antioxidants in the fruit which lower bad cholesterol levels in the blood. High levels of cholesterol endanger your health in various ways. Free radicals are able to oxidize cholesterol. This causes cholesterol to cling to the walls of the arteries. It restricts the smooth flow of blood and contributes to high blood pressure. The risk of stroke and coronary heart diseases increases in such conditions. A high build-up of fatty acids also leads to liver disease.

Cardiovascular Health

Potassium and calcium play a vital role in the condition of blood. Potassium helps to stabilize blood pressure. High potassium intake, especially when sourced from fruits and vegetables, helps prevent hypertension. Calcium plays a vital role in blood clotting while magnesium helps to regulate blood pressure. This supports better cardiovascular health.

Dietary Fiber

The dietary fiber in a tangerine makes it a great choice for weight loss and good health. A 100 gram serving provides about 3 grams of dietary fiber. When included in your fruit menu regularly, it helps to make you feel full faster. This reduces the need to consume more food. The fiber facilitates proper digestion and helps to prevent constipation. It has also been established that foods rich in fiber help to detoxify the digestive tract. This helps to reduce the risk of diseases.

Storage of Mandarin Oranges

The fruit can be kept in a cool place for up to 1 week. Do not wash the fruit before storage. Wetness can encourage fungus to develop which will ruin the fruit. If not consumed within 1 week, you can store in the refrigerator for another week or so.

Article Comments