Ivana's Corner

Why Mandarin Orange Should Be Essential In Your Diet

Mandarins are one of the most famous cistrus representatives. They are citrus fruit with extremelly nutrition rich ingredients. And here is why mandarin orange should be essential in your diet.

But first things first.

What Is Mandarin Orange?

Mandarin tree is from the family of Rutaceae, and it represents smaller subtropic evergreen trees. It has dark green shiny leaves and it originates from southeast Asia. To be more precise, teritories of today China and Vietnam.

Name mandarin orange comes from high Chinese elite, who above all had a lot of respect towards this fruit.

Their position in society and richness, let them eat mandarins every day. Gradually tree has spread in whole China, Japan and India. In addition this juicy fruit came to Europe by the end of the XVIII century.

In the beginning they were kept in glass houses, but soon enough mandarin oranges appeared on plantages across Italy and France. Today larges mandarin orange production comes from Spain, Morocco and USA.

The most known mandaris are unshiu and Italian mandarin. Just like orange, mandarin orange also has a lot of hybrids.

Among them are tangelo(mix of mandarin and grapefruit), tangerine(mix of orange and mandarin). It carries the name of Morrocan City of Tangier and is considered the smallest one.

In addition the most popular mandarin hybrid is probably clementine.

For this hybrid all the credit takes priest Cleman, which crossed mandarin and another sort of orange in 1902.

what is mandarin orange

Mandarin Orange Nutrition

Regular mandarin (100 grams) has:

  • ¬†mandarin orange calories count is 34
  • 81.4 grams of water
  • 17 grams of sugar(fructose)
  • 42 mg of vitamin C
  • 18 mg of vitamin A
  • 32 mg of calcium
  • 210 mg of potassium

Also there can be found small amounts of vitamins B1, B2, PP and caroten. As all citrus, mandarin orange is bomb of vitamin C.

Similarly in clementine there is:

  • clementine calories count is 47
  • 0.85 grams of protein
  • 12 grams of carbonhydrates
  • 0.15 grams of fat

According to the research, mandarin oranges are fruit which cannot contain nitrates, as citric acid in them kill bad compounds. Therefore citric acids acts as cleansing ingredient, which in addition kills toxins. In addition mandarins are great grocerie for organism cleansing. Mandarine peel cointains substance called terpen, which helps lose unnecessary thrombocytes.

How To Choose And Store Mandarins

Buy ones which peel is shiny and color is constant. Therefore avoid mandarins which has different colors and crusted peel. Ripe mandarin is recognized by its softiness to touch.

On room temperature, mandarins can be kept for 2-3 days, refrigerated last longer.

Mandarin Orange Benefits

Regular use of citrus, and mostly mandarins, protects from demention and cognitive disorders.

Mandarin oranges are excellent means in curing cardiovascular diseases, obesity and type 2 diabetes. In addition, vitamin A, which is found in mandarins, is needed for good immunity and is good for your sight.

After that, terpene, substance which is found in mandarin peel, prevents forming of blood clots and bronchoconstriction. Therefore it prevents asthma.

In addition, vitamin D protects against rachitis.

Mandarins are rich in flavonoids, especially in nobiletin. Nobiletin is 10 times stronger than that found in grapefruit. It helps against obesity and atheroschlerosis.

As we see from all of the above, mandarin orange health benefits are vast.

Mandarin Orange Use In Cosmetic Industry

Mandarins are used in cosmetic industry also. Mandarin peel is used to get oil, which is used in perfumes, therefore is excellent for aromatherapy. It can be used for aromatic baths and massages.

There is a belief that mandarin oil can disinfect and appease. It helps activate brain activity and increases concentration.

It is used in anti cellulite procedues. Considered an afrodisiac, antiseptic, antiflu, improves blood and stimulates immunity.

Mandarin Orange Recipes

Fall and winter are seasons when mandarins are at its peak.

Here is a recipe on how to make mandarin peel tea.

Mandarin Orange Tea

When it is about curing flue and cold during winter months, mandarins are fruit which is used the most. It is rich in vitamin C, and therefore perfect for these seasons. In addition, mandarin orange peel also has healthy effects on you.

Simply peel the mandarins, preserve the peel and put it in jars which are hermetically closed. Keep them in cold and dark place for a few months.

To make the mandarin orange tea, just put couple of peels in a cup, and add boiling water. Wait for a few minutes. Dried peels can be used with other teas.

It is best combined with black tea. This combination of black tea and mandarin orange peel, lowers the risk of skin cancer by 70%

Mandarin Orange Salad


  • 1 head of iceberg lettuce
  • 20 grams of arugula
  • half a lemon and half an orange juice
  • 40 grams of sesame and pumpkin seed
  • 10 dried plums
  • 2 mandarins
  • salt and pepper

Wash the lettuce and arugula, cut it on smaller pieces and put in a bowl.

Spice it by mixing lemon and orange juice with salt and pepper.

Dry fry sesame and pumpkin seed for 5 minutes, cut dried plums and mix with seasoned salad.

In the end add mandarin orange slices.

Find out why arugula should on your daily diet list.

mandarin orange salad

Mandarin Orange Health Benefits List

#1 Helps With Flu And Cold

Mandarin orange just like other citrus fruits is excellent source of vitamin C. Therefore it is perfect for immunity and fighting season diseases. In addition there is 1/3 of daily need for vitamin C in just 100 grams of mandarin orange.

#2 Melts Excess Weight

It has low portion of fat and salts and is therefore considered low calory grocerie. In conclusion is recommended to be on the menu of everyone who wants to lose weight. In addition it accelerates your metabolism, therefore helps with melting fat. Citrus fruits also have low glycemic index which similarly helps balance levels of sugar in blood. Therefore is recommended for diabetics.

#3 Mandarin Oranges Improve Digestion

While consuming mandarins you shouldn’t forget about that white stuff inside crust. If you eat a lot of carbonhydrates and fats, this part of mandarins if full of dietal fibers, and therefore helps improve digestion. In conclusion mandarins fastens peristaltic of bowels.

#4 Helps Hearth And Cardiovascular System

Mandarin oranges are a great source of potassium. Potassium lowers blood pressure, balances hearth rhytm and preserves cardiovascular system. Nutrients in mandarins also prevent of stacking of bad cholesterol(LDL) in arteries.

Find out more about cholesterol here.

 #5 Mandarin Oranges Are Natural Antiseptic

In preserving health mandarin oil can be essential. It is natural antiseptic and therefore protects organism. Mandarin orange oil helped to relax nervous system and I recommend it for people under stress.

#6 Rejuvenates Skin

It is rich in antioxidans which prevent release of free radicals. Vitamin C stimulates colagen production therefore reducing wrinkles.

#7 Better Training Results

Mandarin oranges have sugar that degrades faster. Next to magnesium and potassium, it also has calcium. They help prevent muscle spasms and have good influence on bones and joints.


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