The term "mandarin orange" describes a large group of citrus fruits. For example, clementines and tangerines fall into the mandarin orange category. Most mandarins are sweet, have a bright orange color and are relatively easy to peel. Mandarin oranges are naturally low in calories, full of fiber and offer plenty of nutrients to keep you healthy.
A medium-sized mandarin orange that is 2 1/2 inches in diameter provides approximately 45 calories. This low-calorie serving of fruit fits perfectly into your diet, especially if you are on a weight-loss plan. Since mandarins are generally sweet tasting, replace your afternoon sugary snack with one of these oranges. You'll curb your sweet tooth without having to feel guilty about going overboard on calories.
The high vitamin C content of mandarin oranges can help reduce your risk of illness. Vitamin C has two big functions for immunity. It helps boost your immune system so that your body can fight off foreign bacteria. Vitamin C also acts like an antioxidant by neutralizing free radicals that feed on cells. Free radicals damage cellular walls, leading to chronic conditions, such as cancer and heart disease. To keep your body healthy, consume the recommended amount of daily vitamin C. According to the Office of Dietary Supplements, women need 75 milligrams and men require 90 milligrams. Enjoying one medium mandarin orange offers nearly 25 milligrams of this beneficial vitamin.
Adding mandarin oranges to your diet can aid in keeping your eyes healthy. Mandarins provide vitamin A, a nutrient that protects your retinas and improves night vision. Women need 700 micrograms of daily vitamin A, while men require 900 micrograms, explains the Linus Pauling Institute. Enjoying a medium mandarin orange as an afternoon snack adds about 30 micrograms of vitamin A to your diet.
Mandarin oranges can improve satiety and keep you full for an extended period of time. This fruit is rich in fiber, particularly soluble fiber. When soluble fiber reaches your small intestine, it attracts fluids and forms a slow-moving sludge. Digestion slows down and your system backs up. Foods are forced to sit in your stomach for a while, making you feel full. For a healthy diet, you need 14 grams of dietary fiber for every 1,000 calories you consume, the University of Colorado Extension school reports. Following an average 2,000-calorie diet means that you need around 28 grams of fiber in your diet. One medium-sized mandarin orange provides nearly 2 grams of fiber. Because mandarins improve satiety and keep you full, you may be less likely to indulge in a snack in the afternoon or overeat during a meal.
Normal Heart Rhythm
Mandarin oranges offer a small amount of potassium. This mineral is an electrolyte that maintains fluid balance in your body. Potassium dissolves in solution and plays a role in conducting electricity through your system, a process that keeps your heart beating at a steady rate. You need 4,700 milligrams of potassium each day, reports the Linus Pauling Institute. One medium-sized mandarin offers about 150 milligrams of potassium.
Articles For Your Diet
- Produce for Better Health Foundation: Mandarin Orange: Nutrition -- Selection -- Storage
- USDA National Nutrient Database for Standard Reference: Tangerines, (Mandarin Oranges), Raw
- Office of Dietary Supplements: Vitamin C
- Linus Pauling Institute: Vitamin A
- Colorado State University Extension: Dietary Fiber
- Linus Pauling Institute: Potassium
- mandarin image by Henryk Olszewski from Fotolia.com