7 Key Benefits: Tangerine, the Favorite Fruit of Winter

With autumn's distinctive aroma, mandarins have taken their place on store shelves. This tasty member of the citrus family reduces the risk of catching a cold. However, mandarin oranges offer many more benefits that are little known to the general public. Dilan Eker, Nutrition and Dietetics Specialist at Acıbadem Taksim Hospital, shared information about 7 lesser-known important benefits of mandarins and offered recommendations.

Strengthens the Immune System

Factors such as stress and poor nutrition can weaken a person's immune system and create conditions for catching many diseases easily. Mandarin oranges strengthen the immune system and reduce disease risk thanks to their anti-inflammatory vitamin A and C content.

Protects Against Cancer

Mandarin oranges help protect against many types of cancer by suppressing cellular damage processes. The phytochemicals contained in mandarins play an anti-carcinogenic role in the body. Anti-carcinogenic compounds help prevent normal cells from becoming cancerous and inhibit tumor growth.

Balances Blood Sugar

Mandarin oranges have a very low glycemic index. Two small-sized mandarins (100 grams) contain approximately 53 calories and 2.1 grams of fiber. With this characteristic, one serving of mandarin does not suddenly raise blood sugar; the fruit sugar it contains enters the bloodstream slowly. However, overconsumption can cause blood sugar to rise, so it is important not to overindulge and to eat the mandarin with its fiber rather than drinking its juice, even if freshly squeezed.

Reduces Bad Blood Fats

Flavanoids found in mandarins support heart health. Studies show that consumption of antioxidant-rich citrus fruits reduces bad cholesterol—LDL—and triglycerides. At the same time, vitamin C is associated with reducing the risk of heart disease.

Regulates Blood Pressure

Nutrition and Dietetics Specialist Dilan Eker states: "The high potassium and low sodium content of mandarin oranges makes them anti-hypertensive. Hypertension is associated with high sodium intake, that is, salt consumption. Potassium works inversely with sodium and helps in blood pressure regulation. Reducing salt consumption should be the primary goal. Balancing a meal containing salt with vegetables and fruits rich in potassium helps regulate blood pressure."

Protects Eye Health

Consuming foods containing carotenoids is quite important for protecting eye health and maintaining good vision. Mandarin oranges help protect against macular degeneration thanks to their carotenoid and vitamin A content. At the same time, they help protect against glaucoma by reducing eye pressure.

Nourishes the Skin

Our body produces free radicals as we age. This is a natural process, but when it increases excessively due to environmental factors, it negatively affects our skin, our largest organ. While mandarins help reduce the damage free radicals cause to the skin, the antioxidants they provide to the bloodstream also support skin health.