Nutritional value of Mandarin
Nutritional value of Mandarin
The mandarin (Citrus reticulata Blanco, 1837) is a fruit tree of the Rutaceae family and is one of the three citrus fruits, together with the cedar and the pomelo, from which all the edible citrus species today originate through subsequent crossings and hybridizations. Note.
Characteristics –
The mandarin is a plant that grows in the form of a small tree, just over two meters tall, in some varieties up to four meters and which, as an adult, can bear 400 to 600 fruits per year.
It has small and very fragrant leaves.
The fruit is spherical in shape, slightly flattened at the base, and can be easily picked. The pulp is light orange in colour, made up of easily separable segments, very juicy and sweet, within which numerous seeds are immersed. The peel is orange in colour, thin and fragrant, with a very rarefied and grainy albedo which allows easy peeling of the fruit.
It has a sweet and sour and aromatic scent with a very sweet taste.
Nutritional sheet –
The nutritional composition of mandarin can vary slightly depending on the size of the fruit and the growing conditions; however, below are the average estimates per 100 grams of mandarin:
– Calories: approximately 53 kcal
– Water: approximately 85 grams
– Protein: approximately 0.8 grams
– Fat: approximately 0.3 grams
– Carbohydrates: approximately 13.3 grams
– Sugars: approximately 10.6 grams
– Fibres: approximately 1.8 grams
– Vitamin C: about 26.7 milligrams (about 45% of the recommended daily intake)
– Vitamin A: approximately 681 IU (approximately 14% of the recommended daily intake)
– Potassium: approximately 166 milligrams
– Calcium: approximately 37 milligrams
– Iron: approximately 0.2 milligrams
– Magnesium: approximately 12 milligrams
– Phosphorus: approximately 20 milligrams
Additionally, mandarin is known to be a rich source of vitamin C, which plays an important role in supporting the immune system, as well as providing health-promoting antioxidants. Furthermore, it contains vitamin A, potassium and fiber which contribute to a balanced diet. The information above are average estimates and may vary slightly depending on specific mandarin varieties.
Property –
Mandarin, as mentioned, is a good source of vitamin C, a powerful antioxidant that supports the immune system and contributes to skin health.
Tangerines contain dietary fiber which can aid digestion and contribute to weight control.
It also contains vitamin A, which is essential for eye, skin and immune system health.
Among the minerals found in tangerines are potassium, magnesium and calcium, which are important for bone health, blood pressure and muscle function.
It contains various antioxidant compounds such as flavonoids, which can help protect cells from damage caused by free radicals.
Mandarin is mainly composed of water, which contributes to body hydration.
It is relatively low in calories, making it a healthy snack for those who are trying to control their weight.
It contains natural sugars such as fructose, which provide energy to the body in a healthy way.
Mandarins are normally consumed as fresh fruit or processed in the production of jams and candied fruit. An essential oil is extracted from the peel which is a slightly fluorescent golden yellow liquid. Chemically it is mostly d-limonene which is often sophisticated with oil obtained from the whole unripe fruit.
It is important to note that, as with any food, the quantity consumed and diet variety are crucial factors in obtaining maximum nutritional benefits. Furthermore, people with food allergies or intolerances should be careful when consuming citrus fruits, including mandarins.