What Are the Benefits of Mandarin Oranges?

What Are the Benefits of Mandarin Oranges?
Antioxidants
You can count on mandarin oranges to provide vitamin C, with 1 cup of orange segments delivering 28 percent of the recommended daily intake. Vitamin C is a powerful antioxidant that neutralizes free radicals, including those resulting from exposure to sunlight. Mandarin oranges also contain the carotenoids beta-carotene, lutein and zeaxanthin. Beta-carotene functions as an antioxidant, but it can also be converted into retinol, which is the form of vitamin A used by cells in the eyes for vision and to support the immune system. Lutein and zeaxanthin are antioxidants that protect the retina from damage and may prevent age-related macular degeneration.
Bone Health
Calcium and phosphorus combine to form hydroxyapatite, which is used to build bone and teeth. Old and damaged bone is continuously replaced with new, strong bone throughout your life. It's important to include both minerals as a part of your regular daily diet to ensure you have enough to prevent osteoporosis. Magnesium is another mineral that has a role maintaining bone health by regulating the formation of hydroxyapatite and activating enzymes that form new bone. Low levels of any of these minerals increase the risk of developing osteoporosis. Deficiencies of phosphorus and magnesium are rare, but dietary intakes of calcium are below the recommended amount for many people of all ages, according to the Linus Pauling Institute. One cup of mandarin orange segments provides 3 percent of the recommended daily intake of all three minerals.
Dietary Fiber
Dietary fiber is primarily associated with preventing constipation, but there are two types of fiber with different purposes. Insoluble fiber is the type known for keeping food moving through the digestive tract. It also lowers your risk of developing diverticular disease and treats symptoms related to some gastrointestinal problems, such as irritable bowel syndrome. The other type of dietary fiber, soluble fiber, lowers levels of cholesterol and keeps blood sugar balanced after you eat by slowing food absorption. The total dietary fiber in 1 cup of mandarin orange segments is 1.8 grams, which is 5 percent of the recommended daily intake for men and 7 percent for women.
What Are the Benefits of Mandarin Oranges?

A Vitamin C Source
Mandarin oranges provide you with up to 80 percent of your daily vitamin C intake. Vitamin C has many, helping destroy unstable molecules in your body known as free radicals via its antioxidant properties. Free radicals are molecules with odd numbers of electrons that search for an even number by taking an electron from stable compounds your immune system makes to fight infections. This causes a chain reaction, making stable free radicals unstable and potentially damaging protein and DNA. Antioxidants help stop this chain reaction, preventing cellular damage.
Cholesterol Improvements
The antioxidants in mandarin oranges can lower your bad cholesterol levels. They do this by combating the free radicals that oxidize your cholesterol, which makes the cholesterol stick to your artery walls, says FitDay. This causes blood to slow down when moving in the arteries, which can increase your risk of high blood pressure, stroke and heart disease. The attachment to the arteries can also cause an increase in liver disease as well, says the site.
Weight Loss
Mandarin oranges are a good source of dietary fiber, with 3 grams of fiber per 100-gram serving. Regularly eating fiber helps you feel fuller longer, reducing your desire or need to eat more food, assisting in weight loss. Women should consume about 25 grams of fiber daily, and men need about 38 grams. Adding mandarin oranges to your meals often can supply you a significant part of this daily requirement.

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