Nutrition alert: 100-gram serving of mandarin oranges contains these

Though famously known as mandarin oranges, they are technically a different species from the regular oranges we consume and can also be a good alternative to them.

Mandarin oranges have Vitamin C, which can enhance iron absorption, which is vital during pregnancy. (Source: Freepik)

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Mandarin oranges, as their name suggests, are believed to have originated in ancient China. They are characterised by a deep orange, leathery peel. They are oblong, as opposed to regular oranges, and easier to peel.

Though famously known as mandarin oranges, they are technically a different species from the regular oranges we consume and can also be a good alternative to them.

Speaking to indianexpress.com, Dr Ushakiran Sisodia, dietician and clinical nutritionist, Nanavati Max Super Speciality Hospital, Mumbai explained its health benefits.

Nutritional profile of mandarin oranges

The following is the nutritional profile of 100 grams of mandarin oranges, according to Dr Sisodia.

Calories: Approx. 53
Carbohydrates: 13 g
Fiber: 1.8 g
Sugars: 10.5 g
Vitamin C: Approx 27% of Daily Value
Folate: Approx 4% of Daily Value
Calcium: 37 mg
Potassium: 166 mg

Health benefits

Dr Sisodia also explained the health benefits of mandarin oranges, which are packed with antioxidants, particularly flavonoids.

*Prevents ageing: Because of the presence of flavonoids, they prevent ageing and the onset of diseases like cancer.

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*Builds immunity: They are rich in Vitamin C and thus are natural immune builders.

*Great for digestion: Besides, their dietary fibre is great for our gastric system, ensuring a smooth digestive process.

*Maintains a healthy heart: Their potassium content helps maintain a healthy heartbeat by regulating blood pressure.

Can diabetics consume it?

Mandarin oranges are an ideal part of your diet but remember to keep a check on portions. (Source: Freepik)

While the natural sugars in mandarin oranges may tempt diabetic or pre-diabetic individuals, Dr Sisodia emphasised that it is important to strike a balance.

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“Mandarin oranges are an ideal part of your diet but remember to keep a check on portions. As always, consult with your dietician or diabetologists to keep an eye on your sugar levels post-consumption,” she added.

Is it beneficial for pregnant women?

For expecting mothers, Dr Sisodia noted that mandarin oranges offer a great dose of folic acid, essential for the baby’s development. “Plus, its Vitamin C can enhance iron absorption, which is vital during pregnancy. But just like with everything, ensure you are not going overboard with oranges and consult your gynaecologist before adding it to your diet,” she said.

Precautions to keep in mind

Here are some things to keep in mind about mandarin oranges before adding them to your diet, according to Dr Sisodia.

*Allergies: While rare, allergies can still happen. Symptoms might include skin reactions like itching and irritation.

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*High sugar content: Be mindful of the natural sugars, especially if you are watching your sugar intake.

*Overconsumption: Overeating the fruit might give you an upset tummy due to the acidic nature of the fruit.

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Myths & facts

We often hear people say that mandarin oranges are ‘zero-calorie’ fruits, said Dr Sisodia, adding that while they are low in calories, they are not calorie-free.

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Another prominent myth is that they can magically cure colds. “While they sure boost our immunity, thanks to Vitamin C, they do not directly chase the cold away,” she said.

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