9 health benefits of mandarin orange

Mandarin is a citrus fruit, aromatic and rich in vitamins and minerals, such as vitamin A, C, flavonoids, fibers, antioxidants, essential oil and potassium. Thanks to its properties, it has several health benefits, improving intestinal health and stimulating the immune system.

This fruit can be consumed at any time of the day or be incorporated into some recipes to prepare juices or desserts. The tangerine leaves can be used to prepare infusions and its scientific name is Citrus reticulata , which can be found in supermarkets, municipal markets and health food stores.

Tangerine Benefits

The main benefits of tangerine for the body are:

  1. Prevention of heart disease , including atherosclerosis and stroke;
  2. Decrease in bad cholesterol , LDL, since it consists of fibers;
  3. Strengthen the immune system as it is rich in vitamin C;
  4. Prevention and control of diabetes , as it has a low glycemic index and helps to regulate the amount of sugar in the blood due to fibers;
  5. Prevention and control of hypertension , as it is rich in potassium, a mineral responsible for regulating blood pressure;
  6. Improved digestion and bowel function;
  7. It favors weight loss , as it has few calories and increases the feeling of satiety;
  8. Helps fight flu and colds, as it has vitamin C;
  9. It acts as a natural tranquilizer and is excellent for insomnia sufferers.

In addition, tangerine, due to its vitamin C content, favors the absorption of iron at the intestinal level, and therefore, in cases of anemia, it is recommended to eat a tangerine together with foods rich in iron.

Benefits for skin and hair

In addition to being consumed in desserts, juices and teas, tangerine is also used in the manufacture of beauty products such as skin and hair creams. The tangerine extract has the power to act as an astringent and moisturizer, nourishing the skin and helping to lighten spots. In the hair, the extract of this fruit acts preventing seborrhea and stimulating the growth of the hair.

Nutritional information

The following table shows the nutritional information of 100 g of mandarin:

Nutritional compositionAmount
Energy44 kcal
Protein0,7 g
Carbohydrate8,7 g
Fats0,1 g
Water88,2 g
Fibers1,7 g
Vitamin A33 mcg
Carotenes200 mcg
C vitamin32 mg
Calcium30 mg
Magnesium9 mg
Potassium240 mg

Tangerine recipes 

To obtain the benefits of tangerine, it is important to consume it with the bagasse, since that is where the greatest amount of fiber is found. This fruit is very versatile and can be consumed fresh, in juices, in fruit salads or in the preparation of pies or cakes. Some tangerine recipe options are:

1. Tangerine gelatin


  • 300 mL of tangerine juice;
  • 1 packet of agar-agar gelatin;
  • 700 mL of water.

Preparation mode

Boil the water, dissolve the agar-agar gelatin and include the tangerine juice, stirring constantly. Then, just keep in the refrigerator for about 2 hours or until completely firm. 

2. Tangerine cake


  • 3 eggs;
  • 1 glass of brown sugar;
  • 3 tablespoons of soft margarine;
  • 1 cup of whole wheat flour;
  • 1/2 cup of oats;
  • 1 glass of freshly prepared natural tangerine juice;
  • 1 coffee spoon of baking powder:
  • 1 coffee spoon of baking soda;
  • zest of tangerines used to prepare the juice.

Preparation mode

Preheat the oven to 180 ÂșC. Beat the brown sugar, butter and eggs very well and after forming a clear homogeneous cream. Then gradually add the flour, oats and tangerine juice, until everything is well mixed. Then add the tangerine zest, baking powder and baking soda.

Put the mixture in a form previously greased with butter and flour and leave it in the oven for about 40 minutes or until you insert a toothpick into the cake, it comes out clean.

3. Tangerine infusion

To take advantage of the tangerine peel, it is possible to prepare a hot tangerine infusion, which should be done by placing the fruit peels in a glass with boiling water. Let stand for a few minutes and then drink. This infusion is excellent in case of insomnia and to combat stress.

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