Mandarins are a healthy winter fruit. Here you can find out why they are healthy and what nutritional values are in the delicious citrus fruits.
The characteristic scent of the mandarine fills every room as soon as it is peeled. For many, mandarins with their fruity-sweet aroma are part of the cold season. In addition, numerous vitamins and minerals make the mandarine a particularly healthy winter fruit. In this country, the citrus fruit is primarily available from November to March.
Mandarins originally come from Southeast Asia, but the healthy citrus fruits are now grown all over the tropics and subtropics. After oranges, top with tangerines Second place in world production among the citrus fruits.
Tip: Buy mandarins from the Mediterranean countries if possible. These cover a shorter journey than mandarins from the main growing country, China, which means you have some CO2-Emissions can be saved.
Mandarins are healthy: nutritional values, vitamins and minerals
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Mandarins are packed with healthy nutrients. 100 grams contain the following on average Nutritional values, vitamins and minerals:
Nutritional values
- Energy: 54 kcal
- Carbohydrates: 10.10 g
- Protein: 0.7 g
- Fat: 0.3 g
- Dietary fiber: 1.7 g
Vitamins
- Folic acid: 7.00 µg
- Vitamin B1: 0.06 mg
- Vitamin B2: 0.03 mg
- Vitamin C: 30.00 mg
- ß-carotene (Provitamin A): 105.00 µg
- Niacin: 200 µg
Minerals
- Calcium: 33 mg
- Potassium: 150 mg
- Magnesium: 11 mg
- Sodium: 1 mg
- Phosphorus: 20 mg
Healthy mandarins: low in calories but rich in vitamins
With just 54 kilocalories per 100 grams of fruit, mandarins are a healthy and light source of energy for in between meals. They also contain just under two grams Fiber per 100 grams and get to the Dietary fiber content of apples approach. Fiber helps digestion and keeps you full for a long time.
The particularly healthy tangerine ingredients include various Vitamins, above all vitamin C. There are up to 30 milligrams in 100 grams of the citrus fruit. So we can do ours daily vitamin requirement Cover with three to four larger mandarins. Vitamin C is important for bone structure, among other things. It should be mentioned, however, that there are around 11 grams of sugar for every 100 grams of tangerine – they are one of the fruits with a rather high level of sugar Sugar content. To cover your vitamin C requirements, you should therefore not only rely on mandarins, but also a lot of vegetables containing vitamin C such as paprika, Kale and Brussels sprouts incorporate into your meal plan.
Vitamins B1, B2, B3 (niacin), B9 (folic acid), Vitamin A (in preforms like ß-carotene) make mandarins a healthy citrus fruit:
- B vitamins: B vitamins take on a variety of important functions in the body, such as metabolic processes.
- Vitamin A: supports our visual performance.
- ß-carotene: ß-carotene (beta-carotene) is a naturally occurring plant pigment and a provitamin – a precursor to vitamin A. ß-carotene has antioxidant properties.
The content of Minerals in mandarins is rather low – except for potassium. 100 grams of tangerine contain 150 milligrams of potassium. Among other things, potassium is important for the transmission of stimuli to work in our muscle system.
Buy mandarins: organic is better
While mandarins are generally a healthy food, there is something that can tarnish their enjoyment. The Associations for independent health advice (UGB) recommend washing mandarins with warm water before peeling and eating them. According to the UGB, the reason for this is that there may be pesticide residues on the peel. These can get on your hands and thus in your mouth while eating.
Buying organic tangerines is even more recommended than thorough washing. In organic agriculture are chemical-synthetic Pesticides not allowed, which is not only good for the environment, but also for your health.
Read more on Techzle.com:
- Oranges: That’s how healthy they are
- Citrus fruits: important varieties, effects, and what you should know
- Low-sugar fruit: an overview