Mandarin is a citrus fruit that tastes juicy and sweet. When talking about citruses, everyone immediately remembers about vitamin C, but this is far from the only advantage of the fruit. The fruit is especially useful in the autumn-winter period, when the supply of vitamins in the body is depleted. Thanks to its juiciness, the product easily quenches thirst.
In addition to ascorbic acid, the fruit is rich in vitamins and trace elements, it contains pectin, glucose and dietary fiber. The fruits are suitable for a dietary diet - due to their biological characteristics, they are unable to accumulate nitrates. Mandarin is used as an antipyretic and anti-inflammatory agent.
To maintain health and strengthen immunity, it is recommended to consume tangerines regularly, but in small quantities, so as not to provoke an allergic reaction of the body.
The fruit helps in the process of losing weight - it is used as a healthy snack with a low calorie content. Fasting days can be arranged on tangerines. And some nutritionists recommend whole tangerine diets to help you lose weight effectively.
Calorie content and composition
Mandarin contains a rich set of useful and nutritious substances, in particular vitamins A, C, B vitamins, potassium, calcium, iron and phosphorus. 100 g of fresh fruit without peel contains 38 kcal.
The calorie content of one tangerine with a peel is from 47 to 53 kcal, depending on the variety and degree of ripening of the product.
Tangerine peel contains 35 kcal per 100 g.
The calorie content of dried tangerine, depending on the variety, is 270 - 420 kcal per 100 g, dried tangerine - 248 kcal.
Nutritional value of mandarin pulp per 100 grams of product:
- proteins - 0.8 g;
- fats - 0.2 g;
- carbohydrates - 7.5 g;
- dietary fiber - 1.9 g;
- water - 88 g;
- ash - 0.5 g;
- organic acids - 1.1 g
The composition of the tangerine peel per 100 grams of the product contains:
- proteins - 0.9 g;
- fats - 2 g;
- carbohydrates - 7.5 g.
The ratio of proteins, fats and carbohydrates in mandarin pulp is 1: 0.3: 9.4, respectively.
Vitamin composition of mandarin
Mandarin contains the following vitamins:
| Vitamin | amount | Benefits for the body | |
| Vitamin A | 10 mcg | It has antioxidant properties, improves vision, skin and hair condition, strengthens the immune system, regulates protein synthesis, and normalizes metabolism. | |
| Beta carotene | 0.06 mg | It synthesizes vitamin A, has an antioxidant effect, improves vision, strengthens the immune system, and promotes bone tissue regeneration. | |
| Vitamin B1, or thiamine | 0.06 mg | Regulates carbohydrate, fat and protein metabolism, promotes nervous excitement, protects cells from the effects of toxic substances. | |
| Vitamin B2, or riboflavin | 0.03 mg | Strengthens the nervous system, regulates metabolism, participates in the formation of red blood cells, protects the mucous membranes. | |
| Vitamin B4, or choline | 10,2 mg | Normalizes the work of the nervous system, removes toxins, restores liver cells. | |
| Vitamin B5, or pantothenic acid | 0.216 mg | Participates in the oxidation of carbohydrates and fatty acids, synthesizes glucocorticoids, normalizes the functioning of the nervous system, improves the condition of the skin, participates in the formation of antibodies. | |
| Vitamin B6, or pyridoxine | 0.07 mg | It synthesizes nucleic acids, improves the functioning of the nervous system, promotes the synthesis of hemoglobin, and reduces muscle spasm. | |
| Vitamin B9, or folic acid | 16 μg | Participates in the formation of all cells of the body, in the synthesis of enzymes and amino acids, supports the normal course of pregnancy and the formation of the fetus. | |
| Vitamin C, or ascorbic acid | 38 mg | It has antioxidant properties, strengthens the immune system, protects the body from bacteria and viruses, regulates hormone synthesis and hematopoiesis processes, participates in collagen synthesis, and normalizes metabolism. | |
| Vitamin E, or alpha-cotoferol | 0.2 mg | It has antioxidant properties, slows down the aging process of cells, improves vascular tone and tissue regeneration, reduces body fatigue, normalizes blood sugar levels, and prevents the development of cancerous tumors. | |
| Vitamin H, or biotin | 0.8μg | Participates in carbohydrate and protein metabolism, regulates blood sugar levels, strengthens the nervous system, improves the condition of the skin and hair structure, participates in the synthesis of hemoglobin, and normalizes oxygen metabolism. | |
| Vitamin PP, or nicotinic acid | 0.3 mg | Regulates lipid metabolism, improves the functioning of the nervous system, lowers blood cholesterol levels. | |
| Niacin | 0.2 mg | Expands blood vessels, improves microcirculation, participates in the exchange of amino acids, normalizes the work of the cardiovascular system, strengthens the nervous system, participates in the synthesis of hormones, helps to assimilate plant proteins. | |
The combination of all vitamins in mandarin has a complex effect on the body, improving the functioning of organs and systems, normalizing metabolism and strengthening the immune system. The fruit is essential for the prevention of viral diseases and vitamin deficiency.
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Macro and microelements
Mandarin contains macro- and microelements necessary for the treatment and prevention of various diseases, strengthening the immune system and the body's resistance to bacteria and viruses.
100 grams of the product contains the following macronutrients:
| Macronutrient | amount | Benefits for the body |
| Potassium (K) | 155 mg | Promotes the elimination of toxins and toxins, normalizes the work of the cardiovascular system. |
| Calcium (Ca) | 35 mg | Forms bone and dental tissue, makes muscles elastic, regulates the excitability of the nervous system, participates in blood coagulation. |
| Silicon (Si) | 6 mg | Forms connective tissue, improves the strength and elasticity of blood vessels, normalizes the nervous system, improves the condition of the skin, hair and nails. |
| Magnesium (Mg) | 11 mg | Participates in carbohydrate and protein metabolism, normalizes blood cholesterol levels, relieves spasms. |
| Sodium (Na) | 12 mg | Regulates acid-base and electrolyte balance, normalizes the processes of excitability and muscle contraction, improves brain activity. |
| Sulfur (S) | 8.1 mg | Disinfects blood and helps fight bacteria, removes toxins, cleanses blood vessels, and improves blood circulation. |
| Phosphorus (P) | 17 mg | Promotes the formation of hormones, forms bones, normalizes metabolism, improves brain activity. |
| Chlorine (Cl) | 3 mg | Promotes the excretion of salts from the body, participates in lipid metabolism, prevents the deposition of fats in the liver, improves the composition of erythrocytes. |
Trace elements in 100 g of tangerines:
| Trace element | amount | Benefits for the body |
| Aluminum (Al) | 364 μg | It normalizes the growth and development of bone and epithelial tissue, activates enzymes and stimulates the digestive glands. |
| Boron (B) | 140 mcg | Improves the strength of bone tissue and participates in its formation. |
| Vanadium (V) | 7.2 μg | Participates in lipid and carbohydrate metabolism, regulates blood cholesterol levels, stimulates the movement of blood cells. |
| Iron (Fe) | 0.1 mg | Participates in the processes of hematopoiesis, is part of hemoglobin, normalizes the work of the muscular apparatus and the nervous system, helps to fight fatigue and weakness of the body, increases vitality. |
| Iodine (I) | 0.3 μg | Regulates metabolism, stimulates the immune system. |
| Cobalt (Co) | 14.1 μg | Takes part in DNA synthesis, breaks down proteins, fats and carbohydrates, stimulates the growth of red blood cells, and normalizes the level of adrenaline. |
| Lithium (Li) | 3 μg | It activates enzymes and prevents the development of cancerous tumors, has a neuroprotective effect. |
| Manganese (Mn) | 0.039 mg | Regulates oxidation processes and metabolism, lowers blood cholesterol levels, and prevents lipid deposition in the liver. |
| Copper (Cu) | 42 μg | Participates in the formation of red blood cells and in the synthesis of collagen, improves the condition of the skin, helps to synthesize iron into hemoglobin. |
| Molybdenum (Mo) | 63.1 μg | Regulates enzymatic activity, synthesizes vitamins, improves blood quality, promotes excretion of uric acid. |
| Nickel (Ni) | 0.8 μg | Participates in the activation of enzymes and in the processes of hematopoiesis, regulates sugar levels and enhances the effect of insulin, helps to preserve the structure of nucleic acids, and participates in oxygen metabolism. |
| Rubidium (Rb) | 63 μg | It activates enzymes, regulates the nervous system, has an antihistamine effect, relieves inflammation in the cells of the body. |
| Selenium (Se) | 0.1 μg | Strengthens the immune system, slows down the aging process, and prevents the appearance of cancerous tumors. |
| Strontium (Sr) | 60 mcg | Helps strengthen bone tissue. |
| Fluorine (F) | 150.3 μg | Strengthens bones and tooth enamel, helps remove radicals and heavy metals from the body, stimulates hair and nail growth, and strengthens the immune system. |
| Chromium (Cr) | 0.1 μg | Participates in carbohydrate and lipid metabolism, regulates blood cholesterol levels. |
| Zinc (Zn) | 0.07 mg | Normalizes blood sugar levels, strengthens the immune system and prevents viruses and bacteria from entering the body. |
Digestible carbohydrates:
- glucose - 2 g;
- sucrose - 4.5 g;
- fructose - 1.6 g
Saturated Fatty Acids - 0.039 g.
Polyunsaturated fatty acids:
- omega-3 - 0.018 g;
- omega-6 - 0.048 g.
Amino acid composition:
| Essential and non-essential amino acids | amount |
| Arginine | 0.07 g |
| Valine | 0.02 g |
| Histidine | 0.01 g |
| Isoleucine | 0.02 g |
| Leucine | 0.03 g |
| Lysine | 0.03 g |
| Threonine | 0.02 g |
| Phenylalanine | 0.02 g |
| Aspartic acid | 0.13 g |
| Alanin | 0.03 g |
| Glycine | 0.02 g |
| Glutamic acid | 0.06 g |
| Proline | 0.07 g |
| Serine | 0.03 g |
| Tyrosine | 0.02 g |
Useful properties of mandarin
The fruit of the tangerine tree has a high taste and is very popular. Many people use tangerine in order to enjoy its taste and aroma, without attaching importance to the beneficial properties of the fruit. But regardless of the purpose of use, mandarin has a positive effect on the vital functions of the body.
The healing and beneficial effects of mandarin are manifested as follows:
- the fruit regulates blood sugar and enhances the action of insulin, preventing the development of type 2 diabetes mellitus;
- promotes weight loss;
- restores bone tissue and helps to strengthen it;
- lowers blood cholesterol levels and prevents the development of atherosclerosis;
- strengthens blood vessels and improves blood circulation;
- has anti-inflammatory and antimicrobial properties;
- fights scurvy and other manifestations of vitamin deficiency;
- strengthens the nervous system;
- preserves the integrity of neurons;
- reduces the formation of carcinogenic compounds;
- promotes the removal of heavy metals from the body.
Tangerines are good for digestion. The chemical composition of the product stimulates intestinal peristalsis, improves the secretion of enzymes in gastric juice, and cleanses the digestive tract from toxins.
With the fruit pulp, a large amount of vitamin C is supplied to the body, which is necessary to strengthen the immune system. The fruit is especially beneficial in winter, when the supply of vitamins from natural sources is reduced and the body's ability to resist viruses and bacteria deteriorates.
Vitamins of group B, which are part of the fetus, normalize the functioning of the nervous system and help fight stress. These vitamins work effectively in combination, which means that the use of tangerines will have a beneficial effect on the nervous system.
Mandarin is good for pregnant women whose body is in dire need of vitamins. Folic acid, which is part of the product, has a beneficial effect on the health of women and the unborn child.
Attention! Pregnant women need to eat fruit with caution and in limited quantities. Despite its vitamin composition, the product can cause an allergic reaction and a number of other negative consequences. Before using tangerine, you should consult your doctor.
Mandarin helps relieve swelling and inflammation. Regular consumption of the fruit prevents the development of cancerous tumors.
The minerals in the pulp help to strengthen the muscles and make them more elastic. The product will bring invaluable benefits to athletes. Tangerine can be used as a light pre-workout snack that will fill the body with nutrients, increase endurance and performance.
Benefits for women
The benefits of tangerines for the female body is the low calorie content of the fetus. The product helps to fight obesity, since one kilogram of fruit contains 380 kcal. The low calorie content of mandarin causes the body to expend more calories consumed. Regular consumption of the fruit normalizes the body's metabolism and promotes rapid fat burning. Due to its taste, tangerine can easily replace high-calorie sweets.
For effective weight loss, eat sweet fruits in the morning. Choose protein foods in the evening. It is undesirable to eat tangerines at night, since the product contains a lot of carbohydrates.
Mandarin is widely used in cosmetology. Many women have appreciated the product's usefulness in maintaining a healthy appearance.
Biologically active substances in the composition of the product have a beneficial effect on the skin:
- Improves the regeneration of skin cells.
- Fights acne and acne.
- They have antifungal properties.
- Smooths out wrinkles.
- Prevents skin aging.
There is a wide range of tangerine-based cosmetics. In home cosmetology, tinctures and extracts from the peel, as well as the pulp of the fruit are used. Mandarin essential oil helps fight inflammation, improves complexion, and is used in aromatherapy and massage.
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Benefits for men
Frequent physical activity typical of men requires a lot of energy and vitality. Regular consumption of tangerines maintains the vitality of the body and increases efficiency. B vitamins relieve nervous tension and normalize the nervous system, improve mental performance, and help fight insomnia.
Tangerines improve the functioning of the digestive system and gastrointestinal tract, improve blood circulation, prevent the development of tumor processes, have a beneficial effect on sexual life, improve blood flow to the genitals, and increase potency.
The benefits of tangerine peel
Tangerine peel, like the pulp, contains a large amount of nutrients:
- pectin;
- essential oil;
- organic acids;
- vitamins;
- trace elements.
When eating tangerine, you should not get rid of the peel. It is a source of beta-carotene, which has a beneficial effect on eyesight and normalizes the functioning of the cardiovascular system.
Dried peels do not lose their healing properties. They can be added to tea and other drinks to provide the body with nutrients.
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Mandarin crusts are used to treat colds, bronchitis and inflammatory processes in the body.
Tangerine zest is used as a medicine to treat edema. The product normalizes the water-salt balance in the body and lowers cholesterol levels. It is not only a flavoring, but also a dietary supplement that has a beneficial effect on health.
The healing properties of seeds and leaves
Mandarin seeds contain potassium and have antioxidant properties. They are used to prevent cancer and prevent aging of the body.
Vitamin A improves visual acuity and strengthens the optic nerves. Vitamins C, E in the seeds prevent the formation of free radicals and strengthen the immune system.
Mandarin leaves contain essential oil, phytoncides and flavonoids. Greens are used to treat colds - they have an antiseptic effect. With the help of the leaves, you can get rid of bowel disorders and diarrhea
In cosmetology, mandarin leaves are used to relieve skin inflammations, to enlarge and clog pores, and also to prevent premature skin aging.
Mandarin is totally healthy. It can be eaten with seeds and peels, and this not only does not harm the body, but will also bring twice as much benefit.
Harm and contraindications
Any product, in addition to useful properties, has a number of contraindications. The fruit is contraindicated for people with a number of diseases:
- gastritis;
- hepatitis;
- cholecystitis;
- peptic ulcer of the stomach and intestines;
- inflammatory processes of the gastrointestinal tract.
Citrus fruits are a strong allergen and should be eaten with care. Large amounts of tangerines can cause skin rashes.
Children are advised to eat tangerines in moderation so as not to harm the body. The daily norm for a child is no more than two medium-sized fruits.
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Outcome
Eating tangerines in moderation will not harm your health. The fruit will help strengthen the immune system and enrich the body with vitamins and minerals necessary for normal life. Mandarin is effective in losing weight and can easily replace sweets as a healthy snack.
