Because they are all different kinds of the same food, mandarins, clementines, and oranges all have great health benefits. There are not many calories in a mandarin orange.
A trip to your nearby grocery store’s fruit and vegetable area is sure to give you a few different kinds of citrus fruits.
This piece tells you everything you need to know about mandarins, such as what they are, how to store them, and what nutrients and health benefits they have.
What are mandarins?
Mandarins are members of the genus Citrus. Scholars speculate that their nomenclature originated in ancient China.
Their deep-orange, leathery skin serves to fortify the succulent, sweet segments that reside within.
Mandarins develop on citrus trees of moderate-to-small dimensions that are in bloom. They mature from a deep green hue to their distinctive orange hue and expand to a width of approximately 1.6–3 inches (4–8 cm).
While it is common to hear mandarins referred to as “mandarin oranges,” this characterization is not precise. Citrus sinensis specifically classifies mandarins as a distinct citrus species, despite their similar orange outer skin.
The shape of mandarins differs from that of oranges. In contrast, they are oblong in shape, resembling a spheroid with its apex and apex flattened. Moreover, they are simpler to remove.
Various types
Among the many well-liked varieties of mandarins is the satsuma variety, also known as Citrus unshiu. Despite its common association with Japan, the Gulf Coast region and various other southern American states also abundantly grow this particular variety.
The common mandarin, also known as Citrus reticulate Blanco or Ponkan mandarins, is another popular variety. It exhibits a broad distribution encompassing mild temperate to tropical regions, such as China, Brazil, Spain, and the Philippines.
Additionally, tangerines, including Citrus tangerine with its more reddish-orange rind, may be familiar to you. People believe they originated in Tangiers, Morocco, which explains their name.
Additionally, numerous hybrids and crosses exist between mandarins and other citrus species.
Often marketed under brand names like Cuties or Halos, clementines boast the smallest size in the group. They have a deeper orange hue, a lustrous exterior, and a seedless interior. Often mistaken for a mandarin variant, they are actually a hybrid of sweet oranges and mandarins.
Although the exact number of mandarin varieties and hybrids is unknown, estimates range from 162 to 200 worldwide.
Nutritional profile
Mandarins possess a remarkable array of nutrients. A medium mandarin, weighing 88 grams, is rich in the following nutrients:
- Calories: 47
- Carbs: 12 grams
- Protein: 0.7 grams
- Fat: 0.3 grams
- Fiber: 2 grams
- Vitamin C: 26% of the Daily Value (DV)
- Magnesium: 2.5% of the DV
- Potassium: 3% of the DV
- Copper: 4% of the DV
- Iron: nearly 1% of the DV
This potent little fruit contains a quarter or more of the daily value (DV) for vitamin C, which is essential for skin health, wound repair, and immune function.
Additionally, Mandarins contain vital minerals. Although they are not particularly rich in copper, they do contain more of it than the majority of fruits. Copper is essential to life because it facilitates the production of red blood cells and iron assimilation. As a result, it helps to deliver oxygen to the tissues.
In addition to vitamins and minerals, one medium-sized mandarin (88 grams) provides 8% of the daily value for fiber. Fiber nourishes beneficial gut bacteria, aiding in digestion and potentially lowering the risk of chronic diseases like diabetes and cardiovascular disease.
Benefits of mandarin orange
Mandarins, similar to the majority of citrus fruits, are rich in fiber, vitamins, and beneficial plant compounds. Regular consumption of them may provide a variety of health benefits.
Additionally, they are portable and easy to incorporate into smoothies, salads, or gelatin desserts by simply peeling them.
Antioxidants are plentiful.
Mandarins are abundant in phytochemicals that promote health, such as flavonoids.
Foods are abundant in flavonoids. Flavonoids, as a form of antioxidant, assist in shielding the body from oxidation resulting from an imbalance of free radicals. Oxidation can hasten the advent of cancer and cardiovascular disease, among others.
In addition to inhibiting cancer-promoting compounds and silencing genes that promote cancer growth, flavonoids may also provide some cancer protection.
However, further human research is required to ascertain the precise quantity of citrus fruit that should be consumed in order to attain these effects.
Enhances the immune system
Oranges, due to their substantial vitamin C content, have the potential to enhance one’s immune system.
As an antioxidant, vitamin C enhances the capability of immune cells to combat oxidative injury. In addition, it encourages the demise of hazardous microbes.
Additionally, it strengthens tissues and skin. In fact, there are circumstances in which supplementing with excessive doses of vitamin C could accelerate the healing of wounds.
Maintains gut wellness
Fiber is advantageous for assimilation. It exists in both soluble and insoluble forms.
In particular, citrus fruits (mandarins included) are abundant in soluble fiber. Gel-like substances are soluble fibers in the digestive tract. This attracts water into the digestive tract, which may facilitate bowel movements by softening feces.
Additionally, mandarins contain insoluble fiber. In fact, they contain a greater quantity of this fiber type than the majority of fruits. The digestive tract does not degrade insoluble fiber.
There is evidence that both forms of fiber reduce the risk of developing chronic diseases and may even aid in weight loss.
Potential kidney stone prevention
A large population study linked a diet abundant in citrus fruits, such as mandarins, to a decreased likelihood of developing kidney stones, which are crystallized minerals the body eliminates via urine. For those who experience it, the passage of time can inflict unbearable.
Low levels of citrate in the urine can lead to the development of specific forms of kidney stones. Fortunately, increasing your citrate levels through regular citrus fruit consumption may reduce your risk of developing kidney stones.
Still, additional research is necessary to reach definitive conclusions regarding this relationship.
How to store them
One week is sufficient time to store whole mandarins at ambient temperature.
After peeling, store them in the refrigerator. It is possible to refrigerate whole mandarins for a maximum of six weeks; in fact, some individuals prefer to consume them chilled.
Due to their 85% water content and thin epidermis, mandarins do not tolerate freezing temperatures below 32°F (0°C).
Additionally, you may pre-peel and divide them into segments for your convenience. Additionally, store these in a sealed bag or container in the refrigerator.
The bottom line
Mandarin oranges are a citrus-related species. Up to two hundred varieties and hybrids of mandarins, including tangerines and clementines, exist worldwide.
They are rich in important nutrients like fiber and vitamin C, which are associated with improved immune function and digestive health, respectively.
