The mandarin is a citrus fruit very similar to the orange, however, it has a smaller size, a softer peel, a more aromatic smell and a sweeter taste. Likewise, it also contains an innumerable amount of properties and health benefits, among which are its high content of vitamin C, as well as potassium, vitamin A, B1, B2 and B6; such properties make mandarin an excellent source of vitamins and minerals.
The mandarin is one of the best known fruits; Its intake is recommended for pregnant women, diabetics, people with some type of cold and those who are dedicated to exercising.
It is recommended to consume mandarin constantly thanks to its health benefits, since by having antioxidant properties, it helps fight and avoid some diseases. In addition, it contains a high content of vitamins and minerals, which provide the body with protection, because they strengthen the immune system. Among the most important benefits of the mandarin are the following:
Defense against the flu
The large amount of vitamin C that tangerines have makes them one of the best fruits to fight and provide defenses against the flu. Likewise, it is known that in traditional Chinese medicine, mandarins were used to strengthen immunity and stimulate the body’s defenses.
Mandarin is used to combat anemia, since it has a large amount of vitamin C, which favors the absorption of iron in the body and in turn, encourages the production of red blood cells. That is why its consumption is recommended in children, because they are growing; as well as in pregnant women. However, it is necessary to clarify that every individual should consume it, in order to acquire the benefits it brings.
Much has been said about foods and fruits that help prevent cancer, however, in the case of mandarin, it has nitric oxide, which gives the body the possibility of preventing this disease. In addition, the regular intake of the fruit is recommended to prevent liver cancer.
Supports the cardiovascular system
Consuming mandarin reduces the risk of cardiovascular disease, since its potassium levels help reduce harmful cholesterol, as well as protect the walls of blood vessels.
The tangerine is composed of a large amount of water, as well as it has fiber, such properties stimulate the intestinal movement; thus reducing the chances of suffering from constipation.
Ideal for pregnant women
The mandarin contains folic acid, a property that speeds up the reproduction of cells; that is why its consumption is recommended to pregnant women, especially during the first 4 months of gestation, because that is the time interval where there are possibilities that the fetus suffers from a malformation.
On the other hand, mandarin also helps mothers to replenish minerals and fluids lost in the pregnancy process, giving them immunity against viruses such as the flu, as mentioned above.
Tangerine for weight loss
The tangerine has a significant amount of fiber, which is recommended for those who are in weight loss processes, so it is recommended to include it in the diet.
Foods that have fiber, give the body the feeling of being full, and reduce the desire to eat. On the other hand, the mandarin allows to lower the insulin, which helps to the reduction of kilos.
Improves the health of skin and hair
Thanks to the fact that mandarin is a natural antioxidant, it favors the reduction of the signs of aging in the skin, as well as it favors cell regeneration, keeping the surface of the skin healthy. In addition, it favors hair growth and delays the appearance of gray hair, benefits that make it a useful fruit for aesthetic purposes.
Useful in the kitchen
Mandarins are widely used in various recipes, as they have a delicious taste and smell. This fruit can be used in salads, desserts, to marinate, prepare juices, sauces, among others.
The mandarin has great properties useful for the health of the people who consume it. Among them are:
In addition, it has a large amount of minerals and vitamins, among which are:
- Vitamin A.
- Vitamin B1.
- Vitamin B2.
- Vitamin B6.
- Viamina C.
- Folic acid.
- Nitric oxide.
How to consume tangerines?
Tangerines can be consumed in their natural state, since being a fruit with a soft skin, it can be easily removed. However, they can also be consumed in juices, infusions, or meals. It is enough to be creative and take advantage of the benefits of the kitchen.
Contraindications when ingesting mandarins
The mandarin is a fruit that has many benefits, and can generally be consumed by any type of person, regardless of their age. However, there are cases in which caution should be exercised, among which are mentioned:
People allergic to citrus
As the mandarin is a citrus fruit, people who are allergic to citrus in general should not consume it, since they could present adverse reactions; such as allergies on the skin, or mucous membranes. (Such an effect could appear in individuals highly sensitive to the fruit).
Therefore, before consuming this fruit it is recommended to go to an allergist, since there are cases in which allergies occur to all citrus fruits, as well as only one; so to make sure it is necessary for the specialist to recommend its consumption.
People with a tendency to migraine
Several studies have concluded that the intake of some citrus fruits, including mandarin, can cause migraine in some people, especially in those who are sensitive to histamine. Therefore, it is recommended that people who suffer from migraines or suffer from severe headaches from time to time, do not eat mandarins, or at least limit their consumption.
People with gastritis or stomach ulcers
Although mandarins have properties that facilitate digestion, it is not recommended for those who suffer from gastritis, stomach ulcers, or other diseases related to heartburn. This is because the acidity of the fruit lowers the pH of the stomach and increases the acidity in the stomach.
In general terms, the mandarin serves as a complement in various fields, including health, beauty and even cooking. Since it has properties that provide immunity to the body, and allow a large amount of human quality of life to be improved.
However, it is necessary to clarify that to obtain the benefits of this fruit, you must have a highly balanced diet, which has foods rich in fiber, minerals and vitamins; so that they maintain a complementation, which is useful to strengthen the functioning of the body.
In case of practicing sports, or regular physical activities, the consumption of mandarins is also recommended. However, the individual must attend a nutritionist, so that he / she is in charge of recommending which are the foods that can complement his / her nutritional diet.
Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.