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7 Health Benefits Of Mandarin Oranges

Last updated June 18, 2016

Approved by: Krish Tangella MD, MBA, FCAP

The mandarin orange, also known as the mandarin or mandarine, is a small citrus tree (Citrus reticulata) with fruit resembling other oranges. Mandarin oranges are usually eaten plain or in fruit salads.


The mandarin orange, also known as the mandarin or mandarine, is a small citrus tree (Citrus reticulata) with fruit resembling other oranges. Mandarin oranges are usually eaten plain or in fruit salads. Specifically, reddish-orange mandarin cultivars can be marketed as tangerines, but this is not a botanical classification. The mandarin is tender and is damaged easily by cold. It can be grown in tropical and subtropical areas.

Here are 7 health benefits of the mandarin orange.

1.     Mandarin oranges may improve your brain health.

Several components of oranges, such as potassium, folate, and various antioxidants are known to provide neurological benefits. Folate has been known to reduce the occurrence of Alzheimer’s disease and cognitive decline. Potassium has been linked to increase blood flow to the brain and enhance cognition, concentration, and neural activity.

Also, mandarin oranges are loaded with vitamin B6, whose deficiency is shown to lead to depression and nausea. Be sure not to consume too much. The vitamin B6 upper limit is set to 100 milligrams for adults over the age of 18, but adults do not need that much unless directed by the doctor.

2.     Mandarin oranges are helpful for pregnant women and their babies.

Mandarin oranges are an excellent source of the B-vitamin complex, such as folate or folic acid. Folate has shown to help in neural tube formation and red blood cell formation in prenatal babies. A deficiency of folic acid in pregnant women can lead to the birth of underweight infants and may also result in neural tube defects in newborns.

3.     Mandarin oranges can help maintain a healthy blood pressure.

Mandarin oranges are packed with potassium and a low content of sodium. They are well known because of their high potassium content. A mandarin orange contains 324 milligrams of potassium, compared to zero milligrams of sodium. This helps the blood vessels relax and maintains proper blood pressure.

4.     Mandarin oranges can help improve the heart’s health.

Fiber, vitamin C, and B6, and potassium have been known to improve the heart’s health. The recommended 4,700 mg of potassium is not obtained by many individuals in the United States, according to the National Health and Nutrition Examination Survey, despite the benefits of increased potassium intake. One study suggested that people who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium approximately 1,000 mg per day.

5.     Mandarin oranges can help individuals fight infections.

A mandarin orange has 87 percent of the vitamin C daily requirements. Vitamin C is a potent natural water-soluble antioxidant that helps the body develop resistance against infectious agents and eliminates cancer-causing free radicals in the body.

6.     Mandarin oranges are great for the hair and skin’s appearance.

Adequate vitamin C intake does not only improve the immune system but can also create and maintain collagen, an essential protein found in hair and skin. Also, mandarin oranges contain vitamin A. Vitamin A has been known to keep the hair moisturized through increased sebum production.

7.     Mandarin oranges help improve digestive health.

Mandarin oranges are a great source of fiber. The daily recommended dietary fiber intake for men and women are 38 grams and 25 grams, respectively. Fiber can aid to prevent constipation, making one’s bowel movement easier to control. A mandarin orange contains 3.5 grams of dietary fiber. 

References:

  1. Tangerines, (mandarin oranges), raw Nutrition Facts & Calories. (n.d.). Retrieved September 22, 2017, from http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1978/2
  2. Vahlquist, A., Lee, J. B., Michaëlsson, G., & Rollman, O. (1982). Vitamin A in human skin: II Concentrations of carotene, retinol and dehydroretinol in various components of normal skin. Journal of Investigative Dermatology79(2), 94-97.
  3. Dukas, L., Willett, W. C., & Giovannucci, E. L. (2003). Association between physical activity, fiber intake, and other lifestyle variables and constipation in a study of women. The American journal of gastroenterology98(8), 1790.
  4. Chen, W. T., Brace, R. A., Scott, J. B., Anderson, D. K., & Haddy, F. J. (1972). The mechanism of the vasodilator action of potassium. Proceedings of the Society for Experimental Biology and Medicine140(3), 820-824.
  5. Houston, M. C. (2011). The importance of potassium in managing hypertension. Current hypertension reports13(4), 309-317.
  6. Cogswell, M. E., Zhang, Z., Carriquiry, A. L., Gunn, J. P., Kuklina, E. V., Saydah, S. H., ... & Moshfegh, A. J. (2012). Sodium and potassium intakes among US adults: NHANES 2003–2008. The American journal of clinical nutrition96(3), 647-657.

Reviewed and Approved by a member of the DoveMed Editorial Board
First uploaded: Sept. 2, 2014
Last updated: June 18, 2016