Mandarin vs. orange: Which is healthier?
Photo: Which citrus fruits are more useful? (freepik.com)
Winter is the citrus season, and mandarins and oranges often become favorites on our table. But which of these fruits should you choose if you want to get the most health benefits? RBC-Ukraine answers to this question.
Mandarin: a compact fruit with great potential
Mandarins are not just about convenience. They are easy to peel, and their sweet taste makes them a favorite among both children and adults. They are rich in:
- Vitamin C – important for supporting the immune system, especially during cold season.
- Vitamin A – which improves vision and keeps skin healthy.
- Flavonoids – antioxidants that help the body fight inflammation and cellular aging.
Mandarins contain less acid than oranges, making them suitable for people with sensitive stomachs. Additionally, they are low in calories – only about 50 calories per 100 grams, making them an ideal choice for those watching their weight.
Orange: the classic that never fails
Oranges have long been considered a symbol of health due to their high content of beneficial substances. Their main benefits include:
- Dietary fiber, which helps normalize digestion, lowers cholesterol levels, and provides a longer feeling of fullness.
- Potassium, which supports heart function, regulates blood pressure, and reduces the risk of cardiovascular diseases.
- Vitamin C – in large amounts (up to 70 mg per 100 g), which helps the body fight stress and strengthens blood vessels.
In addition, oranges have a more pronounced sour taste, which can refresh and energize.
Health benefits: how to choose?
The choice between mandarins and oranges depends on your needs:
- Choose mandarins if you are looking for a quick and easy snack or have stomach issues. They are also great for children's nutrition.
- Opt for oranges if you want a longer feeling of fullness and support for your cardiovascular system.
Doctors recommend incorporating both fruits into your diet. Together, they provide the body with not only vitamins and minerals but also a variety of antioxidants necessary for maintaining health.
Interesting facts about citrus fruits
One medium orange contains about 60 calories, while a mandarin contains around 45 calories.
Mandarins are a natural source of bromelain – an enzyme that aids in fat burning.
Oranges help fight insomnia due to their magnesium content.
In China, mandarins symbolize abundance and well-being, while oranges symbolize energy and prosperity.
Consumption tips
- Eat citrus fruits in the first half of the day – this allows them to be better absorbed by the body.
- Pair them with nuts or honey for a tasty and healthy snack.
- Use the peel of oranges or mandarins in cooking – it is rich in essential oils that improve mood and help combat stress.
By the way, a fruit has been named that should be avoided when you have a headache.
We have also written about an underrated juice that will accelerate metabolism and help you lose weight quickly.
Sources: Healthline, WebMD, and MedicalNewsToday websites.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
