Mandarin orange nutrition 2021


Mandarin orange nutrition 
Mandarin orange


Mandarin orange nutrition



What is the difference between a sweet orange and a mandarin orange?

Mandarins are a type of orange and the overarching category that Tangerines, Clementines, and Satsumas fall into. They are generally smaller and sweeter than oranges, a little flatter in shape, and they and have a thinner, looser skin that makes them easier to peel. Tangerines are a specific type of mandarin orange



What are the benefits of mandarin oranges?

Mandarin oranges have even more beta-carotene and beta-cryptoxanthin than common oranges, making them excellent additions to your diet. The body turns beta-carotene and beta-cryptoxanthin into vitamin A, which is essential for a healthy immune system, good vision, and normal growth and development

Can I eat mandarin orange every day?

Like most citrus fruits, mandarins are loaded with vitamins, fiber, and beneficial plant compounds. Consuming them regularly may provide many health benefits. What's more, they're easy to pack as a snack, toss into smoothies, or peel into salads or gelatin dessert



Mandarin oranges NUTRITION 💪

Mandarin oranges contain more fats and carbs, sugars in particular, and naturally more calories. Oranges, on the other hand, have a higher level of protein and fiber. Both foods do not contain cholesterol.

Oranges contain all the essential amino acids, whereas mandarin oranges completely lack the essential amino acid methionine.

Mandarin oranges have a slightly higher glycemic index, however, they both fall under the category of low glycemic index foods.

Based on Potential Renal Acid Load (PRAL) oranges are a little more alkaline.

During a low carb, low fats, or low-calorie diet, orange would be the right choice among these two citrus fruits.

Mandarin oranges Vitamins ✌

One cannot definitively say whether oranges or mandarin oranges have more vitamins.

Oranges contain double the amount of vitamin C that mandarin oranges have. They are also richer in vitamin B1, vitamin B2, and vitamin B5.

Mandarin oranges, on the other hand, contain a higher concentration of vitamin A, vitamin E, vitamin B3, and vitamin B6.

Both are relatively equal in the amounts of vitamin B2 and do not contain vitamin D, vitamin K, vitamins B12 and B9 (folic acid).

Mandarin oranges MINERALS 😀

Oranges are a little higher in calcium and potassium. However, mandarin oranges contain larger amounts of iron, magnesium, and phosphorus. Oranges do not contain sodium, whereas mandarin oranges do.
Both fruits contain a similar amount of copper and zinc


Mandarin oranges HEALTH IMPACT 💪

Both oranges and mandarin oranges have been proven to have a positive association with the prevention of cardiovascular diseases due to their high contents of phytochemicals.

Evidence suggests that fruits in the Citrus genus significantly reduce the incidence of cardiovascular disease risk, including myocardial infarction, dyslipidemia, and coronary artery pathology, due to the high content of flavonoids. The potential mechanism of action may be related to the intracellular pathways involved in direct cardiovascular and cardiometabolic effects mediated by naringenin, hesperetin, and eriodictyol or their glycosylated derivatives.



Citrus flavonoids scavenge free radicals, reducing oxidative stress, improve glucose tolerance and insulin sensitivity, modulate lipid metabolism and adipocyte differentiation, suppress apoptosis, and improve endothelial dysfunction. Citrus flavonoids also modulate several signaling pathways controlling inflammation and other processes such as NF-κ. Last, but not least citrus flavonoids have been found to modulate different signaling pathways involved in adiposity and adipocyte differentiation and hence could be of significant value for the development of antiobesity agents.


Compounds called carotenoids are what give citrus fruits their bright orange and yellow coloring. Satsumas are rich in a specific type of carotenoids called β-cryptoxanthin. Due to this, they have been observed to lower cardiovascular disease risk by lowering brachial-ankle pulse velocity. However additional supplementation of β-cryptoxanthin to satsuma juice did not show improved results


Citrus contains a minimal amount of salt, otherwise called sodium chloride, and is also high in potassium. This high potassium too low sodium ratio makes citrus fruits favorable for people with high blood pressure. Oranges contain more potassium and less sodium when compared to mandarin oranges, making them the better choice for people struggling with hypertension


Mandarin oranges DIABETES 😂

Citrus fruits, such as oranges and mandarins, generally have low glycemic indices, however, the glycemic index of mandarin oranges is slightly higher than that of sweet oranges.

Studies in experimental diabetes models demonstrate the efficacy of citrus flavonoids to improve glucose tolerance, increase insulin secretion and sensitivity, decrease insulin resistance, reduce hepatic glucose output and intestinal glucose absorption, enhance peripheral glucose uptake, suppress inflammation, and modulate the activity of enzymes and transporters involved in glucose and lipid metabolism.


Long-term supplementation with flavanones has been observed to reduce glycemia and insulinemia in diabetic or insulin-resistant animals fed a high-fat diet, additionally, glucose tolerance was improved. Revealing the insulin-like property of naringenin has further demonstrated the ability of naringenin and hesperidin to reduce the PPAR-γ (peroxisome proliferator-activated receptor γ) expression and glucokinase activity, which is a key enzyme involved in glucose use. Another flavonoid that mandarins are rich in is the poly-methoxy flavone called tangeretin. In diabetic rats, tangerine significantly reduced the plasma glucose levels, while it also increased insulin secretion, enhancing complex glucose metabolism


One study has identified a moderate inverse association between plasma vitamin C and both fasting glucose and BMI in adult subjects across the glycaemic spectrum. However this relationship may be due to the depletion of vitamin C due to oxidative stress and inflammation resulting from dysglycemia, overweight/obesity, and smoking, rather than lower dietary intakes, so further research is necessary to whether supplementation of vitamin C through fruits can lead to a decreased risk of developing type 2 diabetes mellitus or complications related to metabolic syndrome and diabetes.

Mandarin oranges CANCER 😭


There are many studies in relation to the consumption of citrus fruits and the risk of cancer. The most studied cancer in association with citrus is stomach cancer, with most studies displaying protective qualities of citrus fruits on gastric cancer. One study showed that consumption of citrus fruits protects the organism from non-cardia stomach cancer, but not from cancer of the stomach’s cardia.

Overall, the greatest protection for increased citrus consumption appears to be for oesophageal, or-pharyngeal/laryngeal (mouth, larynx, and pharynx), and stomach cancer. For these cancers, those studies showing a protective effect of citrus fruits showed risk reductions of 40-50% (6).

Some studies have also shown increased citrus consumption to lead to a decreased risk of breast, endometrial, gallbladder and kidney, urothelial, and thyroid cancers.

Mandarin oranges ALLERGY


Citrus fruits can contain various allergens. These include lipid transfer proteins, profilin, and pectin or, in case of contact dermatitis, limonene.

Allergies to citrus often have cross-reactivity among other fruits and plants, such as pollen, apples, peaches, and others.

Citrus allergy symptoms appear after eating or drinking something that was made with raw citrus fruits and include oral allergy syndrome, which is itching, swelling, burning, or redness of the mouth area. In rare cases, a citrus allergy can cause anaphylaxis. In people who are allergic to limonene, symptoms occur after touching the citrus and manifest as contact dermatitis.

It is important to differentiate a citrus allergy from sensitivity to citric acid. People can experience adverse effects from citric acid, however, it does not cause an immune response in the human organism.

Mandarin oranges SUMMARY

In summary, oranges have fewer calories, fats, and carbohydrates but more protein and fiber, in comparison to mandarins. Oranges are also richer in vitamin C, vitamins B1, B2, and B5, whereas mandarins contain higher concentrations of vitamin A, vitamin E, vitamin B3, and vitamin B6. Mandarins are higher in iron, magnesium, and phosphorus, while oranges contain more calcium and potassium.

Both fruits, as part of the Citrus genus, are rich in phytochemicals such as flavonoids and carotenoids, because of which they express cardioprotective, antidiabetic, and anti-cancer qualities.

Overall oranges win with their nutrition, however, both fruits have various health benefits and at the end of the day, the choice greatly depends on personal preference.






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