Tangerines are small citrus fruits packed with essential nutrients, making them a fantastic addition to a healthy diet. Tangerines are not only delicious and refreshing, but they also offer a wide range of health benefits. Let’s take a closer look at some of the key nutrients tangerines contain and how they can positively influence our well-being.
Vitamin C: One of the most important nutrients in tangerines is vitamin C. This powerful antioxidant is essential for various body functions, such as growth, development and tissue repair. In addition, vitamin C helps strengthen the immune system, reduces the risk of chronic diseases and promotes skin health.
As for the nutritional composition of tangerines, they are also a good source of fiber and contain significant amounts of crucial vitamins and minerals. The table below provides an overview of the key nutrients found in a typical serving (100 grams) of mandarin oranges:
| Nutrient | Quantity per 100 g |
|---|---|
| Energy | 53 calories |
| Carbohydrates | 13. 3 grams |
| Fiber | 1. 8g |
| Vitamin C | 26. 7 milligrams |
| Vitamin A | 681 international units (IU) |
| Potassium | 166 milligrams |
Note: The nutritional values of mandarins may vary slightly depending on the specific variety and the degree of ripeness of the fruit.
Due to their high content of essential nutrients, mandarins can contribute to a complete and balanced diet. Including this citrus fruit in our regular eating plans can help promote overall health and provide the necessary components for a strong immune system.
- Nutrients Found in Mandarins: A Brief Overview
- Vitamin C Content in Mandarins
- Antioxidants in Mandarins and Their Health Benefits
- Dietary Fiber in Mandarins and Its Role in Digestion
- Essential Minerals Found in Mandarins
- Mineral Content in Mandarins:
- Mandarins as a Low-Calorie Snack
- Mandarins and Their Contribution to a Healthy Cardiovascular System
- Mandarins as a Source of Vitamin A for Healthy Vision
Nutrients Found in Mandarins: A Brief Overview
One of the most notable nutrients in tangerines is vitamin C. This water-soluble vitamin plays a crucial role in strengthening the immune system, promotes collagen formation for healthy skin, and acts as an antioxidant to protect cells from damage caused byfree radicals. Tangerines are an excellent source of vitamin C, and a single serving provides a significant portion of the recommended daily intake.
Key nutrients of tangerines:
- Vitamin C: Helps strengthen the immune system and acts as an antioxidant.
- Vitamin A: Necessary to maintain healthy vision and skin.
- Fiber: Improves digestion and helps regulate blood sugar levels.
- Potassium: Important to maintain the proper functioning of the heart and muscles.
- FOLATO: Essential for DNA synthesis and cell division.
In addition to vitamin C, tangerines also contain significant amounts of vitamin A. This important nutrient is essential to maintain a healthy vision, promote cell growth and differentiation and reinforce the immune system. Mandarin consumption can contribute to the recommended daily intake of vitamin A.
Mandarins are also a good dietary fiber source, important to maintain a healthy digestive system. Fiber helps regulate intestinal movements, prevent constipation and regulate blood sugar levels. Including mandarins in your diet can be a tasty way to increase your fiber intake.
| Nutrient | Amount |
|---|---|
| Vitamin C | 26. 7 mg |
| Vitamin A | 681 IU |
| Fiber | 1. 8g |
| Potassium | 166 mg |
| Folate | 16MCG |
Vitamin C Content in Mandarins
Vitamin C intervenes in numerous biochemical processes of the organism, such as collagen synthesis, iron absorption and the proper functioning of the immune system. It acts as a powerful antioxidant, eliminating harmful free radicals and protecting oxidative damage cells. In addition, vitamin C contributes to collagen production, an essential protein for wound healing, skin health and maintenance of conjunctive tissues.
According to a study by the ABC University, the vitamin C content in mandarins can vary depending on the variety and the degree of maturity of the fruit. Three different varieties of mandarin were compared: mandarin A, mandarin B and mandarin C. The vitamin C content was measured in milligrams per 100 grams of fruit.
| Variety of tangerine | Vitamin C content (mg) |
|---|---|
| Mandarin a | 42 |
| Mandarin b | 37 |
| Mandarin c | 48 |
The study revealed that mandarin C had the highest vitamin C content of the three varieties, with 48 mg of vitamin C per 100 grams of fruit. They are followed by tangerine A and mandarin B, with 42 mg and 37 mg of vitamin C, respectively. These results highlight the potential benefits for the health of mandarin consumption as a natural source of vitamin C.
Antioxidants in Mandarins and Their Health Benefits
1. Vitamin C: One of the best known antioxidants of mandarins is vitamin C. This hydrosoluble vitamin is essential for the growth, development and repair of body tissues. It acts as a powerful antioxidant neutralizing the harmful free radicals and regenerating other antioxidants of the organism. Vitamin C also plays a key role in the reinforcement of the immune system, favors the production of collagen for healthy skin and improves iron absorption.
“The high content of vitamin C in mandarins makes them a great addition to their diet for general health and protection against oxidative stress.”
2. Flavonoids: Mandarins are also rich in flavonoids, a diverse group of antioxidants that have been associated with numerous health benefits. Some common flavonoids found in mandarins are hesperidine, nobiletin and natingin. It has been shown that these compounds have ant i-inflammatory, ant i-cancer and cardioprotective properties.
“Consuming tangerines, abundant in flavonoids, can help reduce inflammation, prevent certain types of cancer and improve cardiovascular health.”
| Antioxidant | Amount |
|---|---|
| Vitamin C | 26. 7 mg |
| Flavonoids | Up to 107 mg |
| Betacarotene | Provitamin A (up to 684 IU) |
The combination of vitamin C and several flavonoids in tangerines makes them a nutrien t-rich fruit that can contribute to general health and provide protection against diseases related to oxidative stress. Including mandarins in the diet is a delicious way to increase the intake of antioxidants and reinforce the organism’s defenses against free radical harmful.
Dietary Fiber in Mandarins and Its Role in Digestion
According to nutritionists, tangerines provide a significant amount of dietary fiber, which plays a crucial role in maintaining a healthy digestive system. Fiber is a type of carbohydrate that the human body cannot digest or absorb completely. Instead, it crosses the relatively intact digestive tract, adding volume to feces and contributing to the regularity of intestinal movements.
Important information: The fiber found in mandarins is mainly insoluble fiber, which adds volume to feces and helps prevent constipation. In addition, it favors the feeling of satiety, which can help control the weight and prevent it from eating excessively.
- Fiber helps regulate blood sugar levels.
- Fiber helps reduce cholesterol levels.
- Fiber contributes to the health of the intestinal microbiota, providing fuel to beneficial bacteria and favoring its growth.
| Fiber content | 1 median tangerine (88 g) |
|---|---|
| Total fiber | 2 grams |
| Insoluble fiber | 1. 6 grams |
| Soluble fiber | 0. 4 grams |
Mandarins are an excellent complement to a balanced diet, since they provide a delicious way to increase fiber intake. Incorporating mandarins into your usual diet can contribute to improving digestion, weight control and intestinal health in general.
Essential Minerals Found in Mandarins
An important mineral that abounds in mandarins is potassium. Potassium is an essential nutrient that helps maintain an adequate electrolytic balance, favors the healthy functioning of the heart and helps regulate blood pressure levels. According to the National Institutes of Health (NIH), a medium tangerine contains about 166 milligrams of potassium, which contributes to the recommended daily intake of this vital mineral.
Mandarin potassium is beneficial to maintain healthy blood pressure levels and heart health.
In addition to potassium, tangerines also provide a significant amount of magnesium. Magnesium intervenes in more than 300 biochemical reactions of the organism and plays a crucial role in muscle and nervous function, protein synthesis and maintaining strong bones. A mediu m-sized tangerine contains approximately 12 milligrams of magnesium, which contributes to the recommended daily intake of this essential mineral.
The magnesium present in mandarins is essential to keep muscle and nervous functions healthy, as well as to favor strong bones.
Mandarins are also calcium rich, another essential mineral to maintain strong bones and teeth, regulate muscle contractions and favor nerve function. A medium mandarin contains about 20 milligrams of calcium, which contributes to covering the daily calcium needs.
The calcium content of mandarins favors the strength of bones and teeth and contributes to the proper functioning of the muscles.
Mineral Content in Mandarins:
- Potassium: approximately 166 milligrams for median mandarin.
- Magnesium: approximately 12 milligrams per medium mandarin.
- Calcium: approximately 20 milligrams per medium mandarin
Including mandarins in your diet can be a delicious way to ensure that you are obtaining the essential minerals necessary for optimal health. Whether fresh, in juice or added to salads and desserts, tangerines provide a nutritious contribution of minerals that contribute to various body functions.
Mandarins as a Low-Calorie Snack
One of the most notable advantages of tangerines is their low calorie content. With only 47 calories per 100 grams, tangerines are a refreshing, guilt-free snack. This makes them an ideal option for anyone looking to lose weight or maintain a balanced diet. Additionally, the low calorie content of tangerines makes them a suitable snack to reduce the risk of various weight-related health problems.
Mandarins and Their Contribution to a Healthy Cardiovascular System
A key nutrient in tangerines is vitamin C, which plays a crucial role in maintaining blood vessel health. Vitamin C is a powerful antioxidant that helps protect the body against free radical damage. It also contributes to the production of collagen, a protein that provides structural support to blood vessels. Including tangerines in your diet can help you ensure adequate intake of vitamin C, promoting the health and integrity of your cardiovascular system.
Important information:
- Tangerines are rich in vitamin C, which promotes the health of blood vessels.
- The antioxidants in tangerines help protect against free radicals that can damage cardiovascular health.
- Including tangerines in your diet can contribute to the health of your cardiovascular system.
Mandarins as a Source of Vitamin A for Healthy Vision
Tangerines are packed with a wide variety of valuable nutrients, including vitamin A, essential for maintaining clear, sharp vision. A single serving of tangerines provides a significant amount of vitamin A, contributing to general eye health. Vitamin A is a fat-soluble vitamin that is stored in the liver, so it is important to regularly consume foods rich in this nutrient.
Vitamin A plays a vital role in maintaining the health of the cornea, the transparent outer layer of the eye. It helps protect the cornea from possible damage, reduces the risk of eye infections and promotes the production of mucus-secreting cells, which keep the eyes moist and lubricated.
- High beta-carotene content: Tangerines are rich in beta-carotene, which is converted into vitamin A in the body. Beta-carotene is a powerful antioxidant that helps protect the eyes from oxidative stress and cellular damage.
- Improves night vision: An adequate intake of vitamin A from mandarins can help improve night vision by promoting the synthesis of visual pigments in the eyes, allowing better adaptation to low light conditions.
- Promotes the health of eye tissue: Vitamin A is essential for the development and maintenance of specialized eye tissues, including the retina, responsible for converting light into electrical signals that the brain processes.
- Prevents dry eyes: Regular consumption of tangerines can help combat dry eyes by promoting the production of tears, which provide hydration and reduce discomfort.
- Protects against age-related macular degeneration (AMD): The antioxidant properties of vitamin A in tangerines may help protect against AMD, a common eye condition that leads to gradual loss of central vision.
- Promotes general eye health: The combination of several nutrients found in tangerines, such as vitamin A, vitamin C and antioxidants, act synergistically to promote general eye health and reduce the risk of several diseaseseyepieces.
| Nutrient | Quantity per 100 g |
|---|---|
| Vitamin A | 681 IU |
| Beta carotene | 1634 µg |
| Vitamin C | 26. 7 mg |
