TRADITIONALLY, Mandarin oranges (pronounced ‘kam’ or gold in Cantonese] are considered symbols of financial abundance and good fortune. They are available during the Chinese New Year celebration and offered as gifts to relatives and friends. These oranges originate from Southern China and are also known as tangerines or mandarins. The Commonwealth Scientific and Industrial Research (2003) provides evidence of positive health benefits linked to citrus consumption: rheumatoid arthritis, asthma, Alzheimer’s disease, cognitive impairment, Parkinson’s disease, diabetes, gallstones, multiple sclerosis, gingivitis, cataracts, macular degeneration, ulcerative colitis and Crohn’s disease.
It can also offer protection against some types of cancers such as esophageal, mouth, larynx, pharynx and stomach cancers. It is low in calories and is nutrient-dense with a low glycemic index. Citrus fruits are also helpful in weight management.
► Nutritional content
According to the United States Department of Agriculture, a cup of peeled Mandarin orange contains approximately water (166g), carbohydrate (26g), sugars (20.6g), fiber (4.6g), protein (1.6g), ash (0.7g), fatty acids (0.6g), and 95 calories. Its mineral content includes potassium (324mg), calcium (72mg), phosphorus (39mg), magnesium (24mg), choline (20mg), sodium (2mg), iron (200mcg), betaine (200mcg), manganese(100mcg), zinc (100mcg), copper (100mcg), folate (31mcg), and selenium (0.2mcg).
Its sugars are rather similar to those found in tablet sugar with an almost equal mix of glucose and fructose. The fats include an equal mix of saturates, monounsaturates and polyunsaturates. The small quantities of omega-3 and omega-6 are essential fatty acids. The Belfast Telegraph (2006) called the mandarin a “super food”.
► Health benefits
Mandarin oranges are low in calories (50 calories/100g). Dietary fibers present in Mandarin oranges can appease appetite for excessive food. Its insoluble fiber promotes smooth bowel movement and lowers the risk of developing digestive tract disorders such as colitis, irritable bowel syndrome and colon cancer. Its soluble fiber reduces absorption of excess dietary fats, cholesterol and toxins.
The Mandarin orange contains higher levels of flavonoid antioxidants such as narigenin, hesperetin, luteins/zeaxanthin, and carotenes (pro-vitamin A 900IU – 1,300IU) compared to other oranges sold locally. The colourful phytonutrients function both as antioxidants and inhibitors of inflammation, which has been linked to all major chronic health disorders including heart disease, stroke, diabetes, hypertension, allergies, and most tumours/cancers.
Naringenin and hesperetin can lower blood cholesterol and are known to inhibit growth of some types of cancer. Hesperedin is known to reduce the damaging effects of radiation therapy for cancer patients.
In non-diabetic individuals, beta-carotene can be converted to retinol (vitamin A), which improves night vision and helps the immune system fight infections. Lutein and zeaxanthin are antioxidants that protect our eye retina and prevents macular degeneration.
A Japanese study suggests that taking Mandarin oranges may prevent people with chronic viral hepatitis from developing liver cancer. A major Singapore study by Yuan et al (2003) found that carotenoid beta-cryptoxanthin in Mandarin oranges could lower the risk of lung cancer by 27%.
The high mineral combination of calcium/phosphorus and magnesium in Mandarin oranges aids in production of hydroxyapatite, which our body uses to build teeth and bony structure. Its magnesium content may make this citric fruit more valuable. Its rich source of potassium can lower the negative effects of sodium (in salt and MSG), hence hypertension in some individuals.
Optimum levels of dietary potassium also protects against stroke and cardiac arrhythmias (irregular heartbeat).
Each mandarin contains about 30mg vitamin C, which helps neutralise free radicals (ageing chemicals) in our body implicated in many chronic health disorders including heart disease, diabetes, and even most types of cancer.
Besides promoting liver detoxification, it boosts the immune defence system against common cold (flu), helps in wound healing, repairs inner lining of arteries, and boosts the good HDL cholesterol production. Cancer Research (2010) reported that vitamin C can inhibit endometrial tumour growth and survival.
In 2010, Phytotherapy Research reported that hesperidin was able to suppress the growth of both breast and prostate cancers.
The Mandarin has a higher content of this phytonutrient compared to other oranges and citric fruits. Its hesperidin acts synergistically with vitamin C to promote collagen formation.
Tangeretin is a phytochemical concentrated in the peel of mandarin oranges and tangerines. The British Journal of Cancer (1995) reported that tangeretin inhibited growth of blood cancer cells through inducing apoptosis (programmed cell death), while normal cells were unaffected.
Furthermore, it protects our cells against the adverse effects of bacterial mutagens known to cause genetic mutation leading to abnormal cell growth (tumour).
So enjoy the Mandarin oranges during this Gong Xi Fa Cai celebration!
Source: Festive super fruit
