14 Benefits Of Mandarin Oranges, Nutrition Facts, & Recipes

Written by Tanya Choudhary

While everyone knows and loves oranges for their sweet and tangy flavor, are you aware of the many varieties of oranges and their benefits as well? Thankfully, we are here to tell you about the different ways how mandarin oranges benefit you! Mandarin oranges look similar to regular oranges, just smaller in size and richer in flavor! They have a thin, wrinkly red-orange skin that is easy to peel.

Tangor, clementine, satsuma, and owari are a few of the commonly known varieties of mandarin oranges, with tangerine being the most common one. While fresh mandarins are usually harvested in winters, canned mandarins are available all through the year. This fruit can be eaten raw, added to salads and juices, and used to flavor candies, ice cream, and popsicles! Other than that, mandarin orange oil derived from its peel is used in the perfume and beauty industry as well. These are just a few of the mandarin orange benefits to give you a little idea. Keep reading to know more!

Health Benefits of Mandarin Oranges

Mandarin oranges are more than just a tasty treat. Mandarin oranges provide a number of health benefits, including reducing cancer risk and helping to lose weight.

1. Reduce Risk Of Cancer

Research has revealed that mandarins can lower the risk of developing liver cancer. The carotenoids present in mandarin oranges have been shown to reduce the risk of liver cancer. Mandarin juice given to hepatitis C patients failed to develop liver cancer because of its high beta-cryptoxanthin content. Mandarin orange has a high level of limonene which has anti-cancer effects and also helps to prevent breast cancer (1), (2).

2. Good Source Of Vitamin C

Mandarins contain a high level of Vitamin C which provides a number of health benefits. Vitamin C helps to fight a number of unstable molecules in our body known as free radicals through its antioxidant properties. We all are aware of the fact that free radicals in the body can lead to infectious diseases and cancer. The antioxidants present in mandarins disarm free radicals and prevent cellular damage (3).

3. May Help With Cholesterol Problems

Mandarins produce synephrine which curbs the production of cholesterol in the body. The antioxidants present in Mandarin help to lower bad cholesterol and promote good cholesterol. Mandarins combat the free radicals that oxidize the cholesterol which makes the cholesterol to stick to the artery walls. Further they contain soluble and insoluble fiber like hemicellulose and pectin which prevents cholesterol absorption in the gut (3), (4), (5).

4. May Lower Blood Pressure

Mandarins also help to lower blood pressure levels. They consist of nutrients and minerals like potassium that lowers the blood pressure. Mandarins keep the blood flow move smoothly through the arteries which keeps the blood pressure normal (3).

5. May Help Reduce Weight

Mandarins are a substantial source of fiber. Fiber rich foods keep the stomach full for a longer period of time and reduce the desire or need to eat more food, assisting in weight loss. Doctors have found that eating mandarin oranges benefits to lower insulin, thus instead of storing sugar and converting them to fats, it uses it as a fuel that leads to weight loss (6), (7).

6. May Boost Immunity

Vitamin C in Mandarin is instrumental in preventing cold and is vital for the proper functioning of a healthy immune system. Mandarins have anti-microbial properties that prevent wounds from getting septic and from viral, fungal, and bacterial infections. Mandarins prevent spasms in the digestive and nervous system thus preventing cramps and vomiting. Mandarin is a natural blood purifier that helps to flush out toxins and unwanted substances from the body (8), (9).

7. Promotes Skin Health

Vitamin C present in Mandarin is very good for the skin both when consumed internally and applied topically on the skin. Regular intake of mandarin juice makes the skin glow and improves the skin tone to a great extent. The antioxidants present in Mandarin protect the skin from harsh UVA rays and help the skin to resist the damage caused by the sun and free radicals. It also reduces signs of aging like wrinkles, fine lines, and blemishes (10), (11).

Skin Benefits of Mandarin Oranges

It is a well-known fact that citrus fruits are great for skin and mandarin is no different (10), (11).

8. Good Source Of Antioxidants

Mandarin comes packed with antioxidants. It can provide 80% of your total daily vitamin C requirement. They help neutralize the harmful toxic effects of free radicals. This makes your skin look younger and healthy.

9. Leaves Skin Glowing

Mandarins come with a lot of dietary fiber. This makes it easy to cleanse the system. It flushes out all harmful toxins from one’s body. This gives a healthy and natural glow to your face.

10. May Improve Skin Tone

Mandarins are a good source of vitamin C and E. Both these are essential for healthy-looking skin. Regular intake of mandarins greatly improves the complexion. It also gives you flawless and blemish-free skin.

11. May Fight Wrinkles

Mandarins are popular for fighting signs of ageing like wrinkles and fine lines. They can be either consumed raw or as juice, and can be applied topically as well.

12. Heals Wounds:

Mandarin oil (extracted from mandarins) is found to be helpful in growing new cells and tissues. This helps in healing wounds faster.

Hair Benefits of Mandarin Oranges

13. Good Source Of Antioxidants

The antioxidant properties of mandarins help fight pollution. Hence they protect your hair by conditioning them (12).

14. May Add Shine And Bounce

You can topically apply mandarin juice to your hair and rinse it thoroughly thereafter. Instant shine and bounce will be visible in your hair. Make sure you apply the mandarin juice only after adding it to your hair oil.

How To Select?

  1. Always look for unblemished fruits. These are good in quality.
  2. Look for glossy fruits when selecting.
  3. Weigh the fruit down with your hand. Always pick the heavier one.
  4. Heavy mandarins mean more juice.
  5. Never pick soft ones.
  6. Watch out for rotten fruits and those with cuts. Avoid them at all costs.

How To Store?

  1. The fruit can be stored for about a week.
  2. Never wash mandarins before storing.
  3. If wet, it can encourage growth of fungus and spoil the fruit.
  4. If not consumed within a week, you can refrigerate it for some more days. Refrigeration can extend its life to up to 2 weeks.

Eating Tips And Recipes?

Mandarins are famous because of their low calorie count and high content of essential nutrients, minerals and vitamins. It is best advised to eat at least 1-2 mandarins every day. Add it to your fruit salad. This will give your salad a much needed protein boost. It can also add a refreshing fragrance and taste to your sweet baked dishes.

Mandarin Orange Healthy Dessert:

Ingredients:

  • 1 box sugar-free gelatin
  • 1 cup of boiling water
  • ½ cup cold water
  • 1 cup drained mandarin oranges
  • 1 cup of light whipped cream
  • 1 cup low-fat yogurt
  • 1 cup crushed pineapple in juice form

Preparation:

  1. In a dish, add gelatin and boiling water and keep stirring until gelatin is completely dissolved.
  2. Now add cold water and pineapple along with mandarin juice.
  3. Let it chill in the fridge until it is completely set.
  4. Now combine the light whipped cream and yogurt as well.
  5. Fold this well into the gelatin mixture.
  6. Let it chill for at least 3-4 hours.
  7. Once it is set well, cut into squares and serve.

Mandarin Orange Fruit Salad:

Ingredients:

  • 1 can of drained mandarin oranges
  • 1 can of pineapple chunks
  • 1 jar of maraschino cherries
  • 1 cup of marshmallows
  • 1 cup of flaked coconut
  • 1 cup of sour cream

Preparation:

  1. Drain all the canned mandarins, pineapple chunks and cherries.
  2. Do not throw away the juice.
  3. You can store it for later use.
  4. Now combine these fruits with flaked coconut and marshmallows.
  5. Toss it well and mix.
  6. Pour in some sour cream and fold it in.
  7. Now let it chill in the refrigerator for few hours and enjoy this salad cold.
  8. You can sprinkle a little sugar to add sweetness.
  9. You may also add other fruits like seedless grapes.
  10. This delicious fruit salad can be enjoyed anytime, especially during summers.

Mandarins are fat free, sodium free, cholesterol free and saturated fat free as well. So eat as many mandarins as you want in a day.

Mandarin Marshmallows Kebabs:

Ingredients:

  • Few thread-peeled mandarins
  • Peeled kiwi fruit
  • Marshmallows
  • Strawberry puree
  • Honey
  • Strawberry yogurt (optional)

Preparation:

  1. Take bamboo skewers and put mandarins, kiwi and marshmallows alternatively.
  2. Now pour strawberry puree and honey on the sticks and serve.
  3. If you like a little creamy texture, you can add strawberry yogurt on the top.
  4. This is an extremely healthy and popular snack amongst kids.

Mandarin oranges are distinct species from the orange family with high active plant compounds. The antioxidant and anti-inflammatory properties of mandarin oranges benefit your health in many ways. Consumption of mandarins may help reduce cancer risk, prevent cellular damage, lower bad cholesterol levels, decrease blood pressure, and aid in weight loss. In addition, they help improve skin tone, impart a natural glow to the skin, fight wrinkles, and add shine and bounce to your hair. You can prepare healthy desserts, fruit salad, and kebabs with these citrus fruits. Store them in the refrigerator and make them a part of your daily diet to reap their benefits.

Mandarin Oranges Nutrition Facts

Check out in detail the nutritional value of mandarin oranges (13).

PrincipleNutrient ValuePercentage of RDA
Energy53 Kcal2.5%
Carbohydrates13.34 g10%
Protein0.81 g1.5%
Total Fat0.31 g1%
Cholesterol0 mg0%
Dietary Fiber1.8 g5%
Vitamins
Folates16 µg4%
Niacin0.376 mg2.5%
Pantothenic acid0.216 mg4%
Pyridoxine0.078 mg6%
Riboflavin0.036 mg3%
Thiamin0.058 mg5%
Vitamin C26.7 mg44%
Vitamin A681 IU23%
Vitamin E0.20 mg1%
Vitamin K0 µg0%
Electrolytes
Sodium2 mg<0.5%
Potassium166 mg3.5%
Minerals
Calcium37 mg4%
Copper42 µg4.5%
Iron0.15 mg2%
Magnesium12 mg3%
Manganese0.039 mg1.5%
Zinc0.07 mg<1%
Phyto-nutrients
Carotene-β155 µg
Carotene-α101 µg
Crypto-xanthin-β407 µg
Lutein-zeaxanthin138 µg
Lycopene0 µg

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Cancer prevention by carotenoids
    https://www.sciencedirect.com/science/article/abs/pii/S0003986108004487
  2. d-limonene exhibits antitumor activity by inducing autophagy and apoptosis in lung cancer
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5894671/
  3. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690266/
  4. Hypolipidemic and Bifidogenic Potentials in the Dietary Fiber Prepared from Mikan (Japanese Mandarin Orange: Citrus unshiu ) Albedo
    https://www.jstage.jst.go.jp/article/jnsv/58/3/58_175/_article/-char/ja/
  5. The effect of mandarin juice on rats on high fat diet plus cholesterol
    https://repositorio.ul.pt/handle/10451/43412
  6. Green satsuma mandarin orange (Citrus unshiu) extract reduces adiposity and induces uncoupling protein expression in skeletal muscle of obese mice
    https://pubmed.ncbi.nlm.nih.gov/31093446/
  7. Lipolysis Induced by Segment Wall Extract from Satsuma Mandarin Orange (Citrus unshu Mark)
    https://www.jstage.jst.go.jp/article/jnsv/53/6/53_6_547/_article/-char/ja/
  8. Vitamin C and Immune Function
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
  9. ANTIBACTERIAL ACTIVITY OF LEMON (CITRUS LEMON L.), MANDARIN (CITRUS RETICULATA L.), GRAPEFRUIT (CITRUS PARADISI L.) AND ORANGE (CITRUS SINENSIS L.) ESSENTIAL OILS
    https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-4565.2008.00131.x
  10. The Roles of Vitamin C in Skin Health
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
  11. Antioxidants in dermatology
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514576/
  12. The Role of Vitamins and Minerals in Hair Loss: A Review
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
  13. Tangerines, (mandarin oranges), raw
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
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