5 Health Benefits of Mandarin Oranges (Plus Recipes)

(lyulka/iStock)

Mandarin oranges have become one of the most popular pleasures of the festive season; we pile the beautiful orange gleaming fruit into large bowls and stuff them into children’s stockings.

Did you know that mandarin oranges, satsumas, tangerines and clementines are all different varieties in the mandarin family? They are all smaller than oranges with a looser skin, making them easier to peel.

Below are 3 tasty and simple recipes for your pleasure.  First, let’s learn how good they are for us.

5 Health Benefits Of Mandarin Oranges

1. Reduces Risk of Liver Cancer

The National Institute of Fruit Tree Science studied a Japanese population who ate a high number of mandarin oranges. In another study, a team at Kyoto Prefectural University of Medicine studied patients with hepatitis who drank mandarin juice for a year. Both of the studies showed that mandarin oranges reduced the chance of liver cancer.

2. Inhibits the Growth of Leukemia

Mandarin oranges contain tangeretin, a flavone found in citrus peels which studies have shown help reduce the risk of leukemia.

3. Reduces Risk of Hardened Arteries

Tangerines contain a powerful flavonoid known as nobiletin, which has been shown in a study to lessen the hardening of arteries, especially in diabetics.

4. Combats Breast Cancer

Both tangeretin and nobiletin were found to fight breast cancer cells, according to a study using the extract of the peel.

5. Full of Nutrients

They are an excellent source of Vitamin C, which is an antioxidant that helps prevent chemical damage to cells and helps keep the immune system healthy. They are also a good source of vitamin A, and a source of B-complex vitamins.

Mandarin Orange Green Smoothie

This is a super easy green smoothie to make with only 3 main ingredients, so there’s not much shopping to do. I love a green smoothie for breakfast. Learn 10 Reasons to Eat Green Smoothies.

Make a super easy smoothie! (naruedom/iStock)

 

Ingredients:

2 – 3 Mandarin Oranges, peeled and sectioned
1 cup Kale or Baby Spinach
1/2 Avocado
A few Strawberries (Optional)
Clean water

Directions:

1. Start with blending mandarins till liquefied.
2. Next add the strawberries and avocado till fully blended.
3. Then add kale or spinach slowly till blended in.
4. Add just enough pure water to be able to add more spinach.
5. Blend till smooth; use the liquefy button on the blender.
6. Drink immediately.

Refreshing Fruit Salad with Mandarin Oranges

It is so easy to make a refreshing fruit salad for breakfast or a snack at any time of the day.

Make a refreshing fruit salad for breakfast or a snack at any time of the day.(KucherAV/iStock)

 

2 Servings

Ingredients:

1 Apple
1 Banana
1 Mandarin Orange
Handful of Blueberries
Handful of Pomegranate Seeds
A few Grapes

Directions:

1. Very simple—chop and mix fruit together.
2. Serve and eat.

Mandarin Orange with Kale and Veg Salad

This is a smart way to get kale into a meal. Adding the mandarins along with the sweet bell peppers makes this a very healthy and tasty salad.

This is a smart way to get kale into a meal. (tvirbickis/iStock)

 

Ingredients:

1 pound fresh Kale
2- 3 Mandarin Oranges, peeled and separated
1/2 Red Bell Pepper, sliced
1/2 Yellow Bell Pepper, sliced
1 small White Onion, sliced (optional)
1 -2 Green Onions, chopped
Olive Lemon Juice Salad Dressing

Directions:

1. Wash and trim kale.
2. Toss peppers, oranges, and onion with dressing.
3. Serve and enjoy.

Related:
13 Health Benefits of Oranges
Celebrate With Healthy Foods This Christmas
Brussels Sprouts, More Tasty Tips and Recipes

This article was originally published on www.Care2.com. Read the original here.