CONTENTS:

• Mandarins: Nutritional values
• Mandarins: Vitamins
• Mandarins: Properties

Citrus fruits are the fruits we most often reach for in autumn and winter. Along with oranges, lemons, and grapefruits, you should also consider including tangerines in your daily diet. Why? In addition to their sweet taste and intense aroma, they also impress with their high content of beneficial substances for the body, such as vitamins and flavonoids, as well as their low calorific value.

Mandarins: Nutritional values

Like other citrus fruits, they are rightfully considered low-calorie fruits—100 g of tangerines contain only 53 kcal (or about 30 kcal per fruit). They also boast a relatively low glycemic index (GI 30). Tangerines also have nutritional value—although they contain negligible amounts of protein and fat, a serving of the fruit provides the body with fiber, which is necessary for maintaining proper metabolism. Therefore, they are an excellent snack for people trying to lose weight. At the same time, tangerines perfectly hydrate the body, as they are more than 80% water.

Mandarins: Vitamins

Along with grapefruits, tangerines offer the highest vitamin A content among citrus fruits—681 IU per 100 g. This means that by consuming tangerines, you can provide your body with valuable antioxidants, which are especially important for maintaining good vision, skin, and the functioning of the immune system. In addition, tangerines, like other citrus fruits, contain significant amounts of vitamin C (26.7 mg per 100 g of fruit), which helps eliminate the effects of free radicals and boosts the body's immunity.

In addition, tangerines also contain traces of B vitamins, folic acid and minerals such as potassium, magnesium, calcium, phosphorus and zinc.

Mandarins: Properties

Mandarins have a variety of properties that affect the functioning of the entire body, including:

• Circulatory system – supports the work of the heart and blood vessels and lowers LDL cholesterol levels,
• Nervous system – the ingredients contained in tangerines, including B vitamins, have a positive effect on the functioning of the brain and nervous system, which is why it is worth giving them to school-age children,
• Skin – a high content of vitamins A and C has a positive effect on the condition of skin, hair and nails, and also strengthens gums, teeth and eyesight, which is especially important for older people.
• Immune system – by supplying the body with vitamins and minerals, they help to naturally strengthen the immune system barrier,
• Metabolism – Mandarins are rich in flavonoids (e.g. nobiletin), which support fat metabolism, and also contain organic acids (including malic acid) that improve the quality of digestion and metabolism.

So, are tangerines healthy? They are undoubtedly a fresh fruit that should be included in your daily diet, especially in autumn and winter, when access to seasonal fruits from Poland is significantly limited.

The pulp itself contains a wealth of valuable nutrients and tastes excellent. However, with citrus fruits, it's worth paying attention to the peel. It's coated with fungicidal chemicals to protect the fruit during transport. Before peeling the fruit, it's worth scrubbing it thoroughly with a soft washcloth in warm water, or choosing organically grown fruit that isn't protected with substances like imazalil or thiabendazole.