Mandarins are a type of orange preferred by many people over actual oranges due to having a thinner skin and a sweeter taste, also peeling a lot easier compared to any other orange and even compared to tangerines, which are a subgroup of the mandarin family.
Mandarins and tangerines are often mistaken for the same fruit, although there are noticeable differences between them.
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One of the things that separate mandarins from tangerines is taste, the first having a milder flavor while the latter are more tangy. Mandarins are perfect snacks for children because they peel so very easy; however, they also make a great addition to healthy diet plans, containing a number of important nutrients in good amounts.
Nutrients in mandarins
Mandarins are an excellent source of vitamin C, one of the most important nutrients and a primary physiological antioxidant that has many health benefits among which:
- Neutralizing free radicals
- Preventing cardiovascular diseases
- Supporting healthy pregnancy
- Slowing down the aging process
- Protecting against eye diseases
- Supporting regeneration of tissues
- Decreasing the level of bad cholesterol
Mandarins are also a good source of vitamin A, another powerful antioxidant and a fat-soluble vitamin that plays a key role in several body functions, providing particular health benefits such as:
- Maintaining healthy eyes
- Supporting proper neurological function
- Helping the body build strong bones
- Preventing premature aging
- Reducing inflammation in the body
- Treating skin conditions such as acne
- Protecting against cancer
Mandarins contain dietary fiber, known for providing many health benefits in the long run. Not only it improves digestion and promotes digestive health but dietary fiber also:
- Lowers cholesterol levels and helps control blood sugar levels
- Supports heart health and prevents heart attack
- Reduces the risk of stroke
- Accelerates weight loss for people with obesity
- Promotes healthy skin
- Reduces the risk of hemorrhoids
- Improves immune function
Mandarins are rich in carotenoids and phenolic compounds, which are plant pigments with antioxidant properties. The benefits of consuming foods high in organic pigments include:
- Proper function of the cardiovascular system
- Eye health
- Cancer prevention and slower tumor development
- Protection of skin against toxins in the environment
- Reduced risk of premature aging
- Prevention of degenerative diseases
- Protection against allergies
Mandarin oranges are fat and cholesterol free while being low in calories, although the fruits do provide carbohydrates which are the main nutrients responsible for the sweet taste of the fruit.
While they do contain sugars, mandarins have a low glycemic index with values ranging from 31 to 51 which means the fruits can be safely consumed by people with diabetes.
In addition, fruits with low values on the glycemic index are a good choice for anyone including healthy people because these types of foods improve glycemic control and reduce the risk of metabolic diseases.
Mandarins – on their own or natural juice
While both options – whole mandarins and mandarin juice are healthy, people seeking foods with the lowest glycemic values will benefit more from eating the fruit as is. The fiber amount in mandarins decreases when prepared into juice, subsequently leading to an increase in the glycemic value.
Although it’s only by a small percent, people with diabetes should consume the entire fruit rather than the juice or consume mandarin juice less frequently.
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Nutritionists recommend mandarin juice in moderation even to healthy people because juices are less fulfilling than whole fruits, which may lead to consuming them excessively. Too much mandarin juice can cause side effects such as the rise in blood sugar levels, inconsistent energy levels throughout the day and weight gain.