SHAFAQNA TURKEY-mandarin; It is a fragrant winter fruit rich in vitamin C, antioxidants and water. It also contains other vitamins and minerals, such as potassium and B vitamins. Mandarin and its peel are rich in antioxidants, such as flavonoids, which protect against many diseases and support the immune system. Thanks to the fiber it contains, it has a positive effect on the digestive system and keeps it full for a long time. Specialists of the Department of Nutrition and Diet at Sisli Memorial Hospital spoke about the benefits of mandarin.
What is the nutritional value of tangerines?
Tangerines are a healthy and easy source of energy. It contains vitamins C, A, B1, B2, B3 (niacin) and B9 (folic acid).
Nutritional value of 100 grams of tangerine
Carbs: 13 grams
Fiber: 1.8 grams
Sugar: 11 grams
Protein: 0.8 g
Fat: 0.3 grams
Vitamin C: 26% DV
Vitamin A: 3% DV
Potassium: 3% DV
Benefits of tangerine? Tangerine is a rich source of antioxidants and gets its orange color due to its high content of beta-carotene. Beta-carotene is a natural plant pigment and provitamin. It is converted into vitamin A in the body.
Tangerines and peels; It is rich in antioxidants such as vitamin C, beta-carotene and flavonoids such as naringin, hesperidin, tangeretin and nobiletin. Studies have shown that flavonoids protect the brain and prevent the development of many diseases, including the risk of chronic diseases.
Eating tangerines is good for the immune system as they are rich in vitamin C. Vitamin C helps protect the immune system from viruses and bacteria by affecting the development and function of T cells, a type of white blood cell that protects the body. It supports immunity against diseases such as the common cold.
Antioxidants neutralize the harmful effects of oxidative stress caused by the accumulation of free radicals and protect the body. free radicals; It plays a role in the development of chronic diseases such as heart disease, arthritis, and cancer.
Tangerines contain antioxidants that may help reduce risk factors for heart disease. Antioxidants such as vitamin C, tangeretin, and nobiletin may benefit heart health.
Research shows that vitamin C may reduce risk factors for heart disease by lowering blood pressure and blood clotting, improving blood vessel function, and lowering blood triglycerides and LDL (bad) cholesterol levels.
As we age, the amount of collagen in the body decreases. Vitamin C supports collagen synthesis and reduces signs of aging such as wrinkles. The antioxidant properties of vitamin C can reduce the signs of aging by slowing down free radical damage to the skin.
The antioxidants in tangerines have anti-cancer properties. Vitamin C can prevent the growth and spread of tumors, promote wound healing after surgery, and increase the effectiveness of chemotherapy while reducing its toxicity. The flavonoids in citrus fruits have been linked to a reduced risk of several cancers, including stomach cancer, breast cancer, colon cancer, and lung cancer.
Citrus fruits, including tangerines, contain insoluble fiber that is not fermented in the intestines. These fibers increase the feeling of satiety and help control weight. Studies show that people who eat more fiber can maintain their body weight better than those who eat less fiber.
Vitamin C in tangerine does not accumulate in the body, as it is a water-soluble vitamin. For this reason, instead of drinking the tangerine itself or drinking 1 glass of tangerine juice at a time, it is more beneficial to drink 2-3 teaspoons of tangerine juice spread throughout the day.
What is useful tangerine peel?
Mandarin peel also contains many antioxidant substances. It is rich in antioxidants such as vitamin C, vitamin A, flavonoids such as naringin, hesperidin, tangeretin and nobiletin. Studies have shown that flavonoids protect the brain and prevent the development of many diseases, including the risk of chronic diseases. Studies have shown that the substance nobiletin accelerates fat burning.
The antioxidants hesperidin and naringenin found in tangerine peel may also help reduce the severity of allergic reactions.
Organic tangerine peels that have not been exposed to pesticides should be used.
Do tangerine fibers need to be peeled?
The white fibers of the tangerine should not be peeled as it is healthy. These fibers, which have a cellulose structure, activate the digestive system and allow it to function in a healthy way. It also helps lower cholesterol and high blood pressure and purify the blood. Mandarin, which supports weight control by providing a feeling of fullness, is one of the fruits that is always preferred for weight loss diets during the winter months.
What is the harm of tangerine?
Tangerines are among the fruits with a high sugar content. Especially diabetics should use with caution. Because it is an acidic fruit, it can cause stomach upset, especially in people with stomach disorders such as gastritis, if consumed in excess. May cause allergic reactions in the form of a rash in people with allergies and in young children.
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