Tangors, clementines, pomelos, satsumas, naartjies, kumquats and owari are commonly known varieties of mandarin oranges, while tangerine is the most common one. A survey conducted on 4493 US-based individuals found that tangerine ranks eighth among the most common and popular fruits consumed by the population. This type of mandarin orange is liked by 79% of individuals and is more popular among women (80%) than men (77%). Further, its popularity among baby boomers, Gen X, and millennials is 83%, 78%, and 75%, respectively. Grapefruits, lemons and limes are also similar citrus fruits that belong to the same family. While fresh mandarins are usually harvested in winters, canned mandarins are available all through the year. This fruit can be eaten raw, added to salads and juices, and used to flavor candies, ice cream, and popsicles! Other than that, mandarin orange oil derived from its peel is used in the perfume and beauty industry as well. These are just a few of the mandarin orange benefits to give you a little idea. Keep reading to know more!
Health Benefits of Mandarin Oranges
Mandarin oranges are more than just a tasty treat. Mandarin oranges provide a number of health benefits, including reducing cancer risk and helping to lose weight. What Are Its Benefits? It has vitamins and antioxidants that improve skin health and immunity and reduce cholesterol, weight, and cancer risk. Who Can Consume It? It is generally safe for everyone to consume. How Often? It can be consumed daily in moderation. Caution Excessive consumption may lead to diarrhea, nausea, and dental problems.
1. Reduce Risk Of Cancer
Research has revealed that mandarins can lower the risk of developing liver cancer. The carotenoids present in mandarin oranges have been shown to reduce the risk of liver cancer. Mandarin juice given to hepatitis C patients failed to develop liver cancer because of its high beta-cryptoxanthin content. Mandarin orange has a high level of limonene which has anti-cancer effects and also helps to prevent breast cancer (1), (2).
2. Good Source Of Vitamin C
Mandarins contain a high level of Vitamin C which provides a number of health benefits. Vitamin C helps to fight a number of unstable molecules in our body known as free radicals through its antioxidant properties. We all are aware of the fact that free radicals in the body can lead to infectious diseases and cancer. The antioxidants present in mandarins disarm free radicals and prevent cellular damage (3).
3. May Help With Cholesterol Problems
Mandarins produce synephrine which curbs the production of cholesterol in the body. The antioxidants present in Mandarin help to lower bad cholesterol and promote good cholesterol. Mandarins combat the free radicals that oxidize the cholesterol which makes the cholesterol to stick to the artery walls. Further they contain soluble and insoluble fiber like hemicellulose and pectin which prevents cholesterol absorption in the gut (3), (4), (5).
4. May Lower Blood Pressure
Mandarins also help to lower blood pressure levels. They consist of nutrients and minerals like potassium that lowers the blood pressure. Mandarins keep the blood flow move smoothly through the arteries which keeps the blood pressure normal (3).
5. May Help Reduce Weight
Mandarins are a substantial source of fiber. Fiber rich foods keep the stomach full for a longer period of time and reduce the desire or need to eat more food, assisting in weight loss. Doctors have found that eating mandarin oranges benefits to lower insulin, thus instead of storing sugar and converting them to fats, it uses it as a fuel that leads to weight loss (6), (7).
6. May Boost Immunity
Vitamin C in Mandarin is instrumental in preventing cold and is vital for the proper functioning of a healthy immune system. Mandarins have anti-microbial properties that prevent wounds from getting septic and from viral, fungal, and bacterial infections. Mandarins prevent spasms in the digestive and nervous system thus preventing cramps and vomiting. Mandarin is a natural blood purifier that helps to flush out toxins and unwanted substances from the body (8), (9).
7. Promotes Skin Health
Vitamin C present in Mandarin is very good for the skin both when consumed internally and applied topically on the skin. Regular intake of mandarin juice makes the skin glow and improves the skin tone to a great extent. The antioxidants present in Mandarin protect the skin from harsh UVA rays and help the skin to resist the damage caused by the sun and free radicals. It also reduces signs of aging like wrinkles, fine lines, and blemishes (10), (11).
Skin Benefits of Mandarin Oranges
It is a well-known fact that citrus fruits are great for skin and mandarin is no different (10), (11).
8. Good Source Of Antioxidants
Mandarin comes packed with antioxidants. It can provide 80% of your total daily vitamin C requirement. They help neutralize the harmful toxic effects of free radicals. This makes your skin look younger and healthy.
9. Leaves Skin Glowing
Mandarins come with a lot of dietary fiber. This makes it easy to cleanse the system. It flushes out all harmful toxins from one’s body. This gives a healthy and natural glow to your face.
10. May Improve Skin Tone
Mandarins are a good source of vitamin C and E. Both these are essential for healthy-looking skin. Regular intake of the mandarin fruit greatly improves one’s complexion. It also gives you flawless and blemish-free skin.
11. May Fight Wrinkles
If you are particularly looking for citrus fruits for your skin, mandarins could be your choice. They are effective in reducing the signs of aging and providing a radiant glow. Mandarins are popular for fighting signs of ageing like wrinkles and fine lines. They can be either consumed raw or as juice, and can be applied topically as well.
12. Heals Wounds:
Mandarin oil (extracted from mandarins) is found to be helpful in growing new cells and tissues. This helps in healing wounds faster.
Hair Benefits of Mandarin Oranges
13. Good Source Of Antioxidants
The antioxidant properties of mandarins help fight pollution. Hence they protect your hair by conditioning them (12).
14. May Add Shine And Bounce
You can topically apply mandarin juice to your hair and rinse it thoroughly thereafter. Instant shine and bounce will be visible in your hair. Make sure you apply the mandarin juice only after adding it to your hair oil.
How To Select
How To Store
These tips can help you enjoy the mandarin oranges in the most delicious way. In fact, you can enjoy all kinds of Mandarin oranges for a long time using these storing techniques. But what are all the different kinds of Mandarin oranges? Let’s find out.
Varieties Of Mandarin Oranges
The different types of mandarin oranges are: Clementines Clementines are small, seedless, and easy to peel. They have a sweet, mild flavor, making them a favorite snack for kids. Satsumas Satsumas are known for their thin, easy-to-peel skin and are often seedless. Their flavor is sweet with a slight tartness, making them refreshing and juicy. Tangerines Tangerines are slightly larger than other mandarins and have a deeper orange color. They have a sweet, tangy flavor with a hint of bitterness. Honey Mandarins Honey mandarins are sweet and juicy with a thin peel. They have a rich, honey-like flavor, which is where they get their name. Dancy Mandarins Dancy mandarins are small with a deep orange color and are often used in holiday fruit displays. They have a strong, sweet-tart flavor. Pixie Mandarins Pixies are late-season mandarins with bumpy skin. They are known for their sweet flavor and are often seedless, making them ideal for snacking. Encore Mandarins Encores are medium-sized with thick, bumpy skin. They have a complex flavor, balancing sweetness with slight acidity. Now that you know the types, it will be easier to figure out how to use them in different recipes. Keep reading to learn more about it.
Eating Tips And Recipes
Mandarins are famous because of their low-calorie count and high content of essential nutrients, minerals, and vitamins. It is best to eat at least 1-2 mandarins every day. Add it to your fruit salad for maximum nutrition from mandarin oranges and to give your salad a much-needed protein boost. You can also add mandarin slices to salads for a sweet, tangy twist or blend them into smoothies for a citrusy flavor boost. They can be used as a topping for yogurt or oatmeal, or as a quick, healthy snack. Mandarin segments can add a refreshing fragrance and taste to your sweet baked dishes like fruit tarts or cakes. Also, you can use mandarin juice in marinades or dressings for a zesty flavor.
Mandarin Orange Healthy Dessert:
Ingredients:
1 box sugar-free gelatin 1 cup of boiling water ½ cup cold water 1 cup drained mandarin oranges 1 cup of light whipped cream 1 cup low-fat yogurt 1 cup crushed pineapple in juice form
Preparation: Danielle, a blogger, recalls her personal experience of experimenting with mandarin oranges for a unique and delightful dessert recipe. She prepared kuchen, which is a type of tea/coffee cake, experimenting using dried apricots and mandarin orange slices for the cake layer. Regarding results, she adds, “Mmmm, it was delicious! Perhaps I had just tasted an apricot. I ate the whole piece and it was all delicious! Who would have thought that mandarin oranges on a cake would taste so good! I absolutely loved the cake! (i).”
Mandarin Orange Fruit Salad:
Ingredients:
1 can of drained mandarin oranges 1 can of pineapple chunks 1 jar of maraschino cherries 1 cup of marshmallows 1 cup of flaked coconut 1 cup of sour cream
Preparation: Mandarins are fat free, sodium free, cholesterol free and saturated fat free as well. So eat as many mandarins as you want in a day.
Mandarin Marshmallows Kebabs:
Ingredients:
Few thread-peeled mandarins Peeled kiwi fruit Marshmallows Strawberry puree Honey Strawberry yogurt (optional)
Preparation:
Mandarin Oranges Nutrition Facts
Check out in detail the nutritional value of mandarin oranges (13). Which is healthier – oranges or mandarins? Both citrus fruits have a similar nutritional profile and hence are equally healthy. What happens if you eat too many mandarin oranges? The high fiber content may lead to nausea, diarrhea, cramping, and the sugar and acid content may lead to dental problems like cavities. Can people with diabetes eat mandarin oranges? Yes. Mandarin oranges contain antioxidants that may reduce the risk of diabetes or its complications (14). Are mandarins anti-inflammatory? Yes. Citrus fruits, in general, are packed with anti-inflammatory compounds (3). Are mandarin oranges acidic or alkaline? Mandarin oranges are alkaline-forming fruits.
Illustration: Benefits Of Mandarin Oranges Nutrition Facts & Recipes
The Mandarin orange offers many health benefits! Learn how to incorporate this delicious fruit into your diet for improved health and wellbeing. From protecting your skin to improving eye health, this video shows you all the amazing benefits of eating these oranges.
