Nutritional Profile of Mandarines
Mandarines are a rich source of essential nutrients, including:
- Vitamin C: A powerful antioxidant that supports immune function and protects against oxidative damage.
- Potassium: An important mineral that helps regulate blood pressure and supports muscle function.
- Fiber: Insoluble and soluble dietary fiber aids in digestion, regulates blood sugar levels, and promotes satiety.
- Magnesium: Essential for bone health, nerve function, and muscle relaxation.
- Vitamin B6: Involved in energy metabolism, cognitive function, and red blood cell production.
With just 103 calories per cup, mandarines are a low-calorie way to satisfy your sweet cravings while reaping a range of health benefits.
Health Benefits of Mandarines
Incorporating mandarines into your diet has been linked to several health benefits, such as:
- Boosted Immunity: The high vitamin C content in mandarines helps strengthen the immune system, reducing the risk of infections and colds.
- Improved Heart Health: The combination of potassium and fiber in mandarines contributes to lower blood pressure, reducing the risk of cardiovascular diseases.
- Healthy Digestion: The fiber in mandarines promotes regular bowel movements, preventing constipation and maintaining a healthy digestive system.
- Reduced Inflammation: Mandarines contain anti-inflammatory compounds that help combat chronic inflammation, which is linked to various health issues.
- Skin and Hair Health: Vitamin C plays a vital role in collagen production, contributing to healthy skin and strong hair.
Incorporating Mandarines into Your Diet
Mandarines are a versatile fruit that can be enjoyed in numerous ways. Here are some tips:
- Eat them fresh as a snack or add them to fruit salads and smoothies.
- Incorporate them into breakfast by adding them to yogurt, oatmeal, or pancakes.
- Bake them into desserts, such as pies, tarts, and muffins.
- Use the zest in marinades, dressings, and baked goods.
By incorporating mandarines into your daily routine, you can not only enjoy their delicious taste but also reap the numerous health benefits they offer.
How many calories are in Mandarine?
Each 1 cup, sections of Mandarine contains 103 calories.
Mandarine Nutritional Information
| Nutrient | Amount per 1 cup, sections (195g) |
|---|---|
| Calories | 103 Calories |
| Protein | 1.6g |
| Fat | 0.6g |
| Saturated Fat | 0.1g |
| Cholesterol | 0mg |
| Carbohydrates | 26g |
| Dietary Fiber | 3.5g |
| Sugar | 21g |
| Sodium | 0.0039mg |
| Potassium | 0.3237mg |
| Calcium | 0.072mg |
| Iron | 0.0003mg |