The benefits of mandarins: how many can you eat per day and who should refrain from consuming citrus fruits
24 January 04:01
Mandarins are traditionally associated with New Year’s celebrations and have been one of the main symbols of the New Year since the days of the Soviet Union. They are laid out on the festive table, eaten as a snack, and given to each other on the eve of the holidays. However, despite their benefits for the body, it is important to know when to stop to avoid discomfort and allergic reactions.
Read the article "Komersant Ukrainian" to find out how mandarins are beneficial, how many you can eat per day, and who should limit their consumption of citrus fruits.
The benefits of mandarins for the body: high content of vitamins, fiber, and antioxidants
Mandarins are valued not only for their wonderful taste and aroma, but also for their beneficial properties:
- High vitamin C content. The pulp of mandarins contains vitamin C, which helps protect cells and supports the immune system. On average, 100 g of mandarins contain about 21.2 mg of vitamin C.
- They are a source of fiber. Fiber aids digestion and keeps you feeling full longer. 100 g of mandarins contain approximately 1.3 g of dietary fiber.
- Rich in minerals. Mandarins provide a basic set of minerals: magnesium, potassium, and calcium.
- They contain essential oils, mineral salts, and phytoncides. The latter are considered a natural antibiotic that helps prevent colds. In addition, the trace elements contained in mandarins improve heart function, reducing the risk of heart attacks and strokes.
Why you shouldn’t throw away the white “strings” in a mandarin
Most people try to remove the white fibers as much as possible, although it is in the white part and peel of citrus fruits that the so-called flavonoids are concentrated.
One of these is hesperidin, which is described as a compound with antioxidant and anti-inflammatory properties that reduces the risk of colds and helps strengthen the immune system.
How many tangerines can you eat per day: a safe norm for adults
Given the individual characteristics of each organism, there is no single “safe” norm for everyone. It depends on the body’s susceptibility to allergic reactions, the sensitivity of your stomach, as well as the size of the fruit and its sugar content.
However, it is believed that adults who have no health problems should eat no more than 2-4 medium-sized mandarins per day.
100 g of mandarin contains about 13.4 g of carbohydrates, so if you eat 3-5 small mandarins, they will make up a significant part of your daily carbohydrate intake.
In addition, some varieties of mandarins can contain large amounts of sugar, so you should not exceed the specified norm if your menu also includes sweets, pastries, or sweet drinks.
Doctors also advise not to eat mandarins on an empty stomach and to divide the specified amount into at least two portions to reduce the risk of heartburn, bloating, and irritation of the mucous membrane.
Who should refrain from eating mandarins or eat them with caution
There are several categories of people who should reduce their consumption of citrus fruits or exclude them from their diet altogether:
- Children and people with a pronounced tendency to allergies. Mandarins can provoke various allergic reactions: from itchy skin and tingling in the mouth to swelling of the throat. When it comes to young children, it is worth taking your time and introducing this product gradually, as well as following the recommendations of your pediatrician.
- People with gastritis, a tendency to heartburn, and a sensitive gastrointestinal tract. In people with stomach problems or a sensitive gastrointestinal tract, citrus fruits can cause heartburn.
- People with diabetes. Due to the high carbohydrate content, people with diabetes should control the amount of fruit they consume and not eat excessive amounts of mandarins.
Is it true that you should not brush your teeth immediately after eating mandarins?
Dentists advise refraining from brushing your teeth immediately after eating mandarins, as acidic foods temporarily soften the enamel. It is advisable to rinse your mouth with water immediately after eating and wait at least 30-60 minutes before brushing your teeth.
Despite the beneficial properties of mandarins, it is important to remember your daily allowance. Excessive consumption of mandarins can cause allergic reactions, bloating and discomfort, heartburn, and damage to tooth enamel.
Author: Olya Yushko
