Mandarins are a popular citrus fruit, recognized for their sweet taste and easy-to-peel skin. Beyond their appealing flavor and texture, mandarins also offer nutritional value. This article will explore the specific Vitamin C content found in mandarins and discuss the broader significance of this nutrient for maintaining overall health.
Mandarin’s Vitamin C Content
A medium-sized mandarin contains approximately 23.5 to 27 milligrams of Vitamin C. This amount can vary slightly depending on factors such as the specific variety of mandarin, its ripeness, and its overall size. For instance, some analyses indicate a range of 26.7 to 36.0 milligrams of Vitamin C per 100 grams of mandarin. This makes mandarins a notable source of this important nutrient, contributing significantly to daily intake.
The Role of Vitamin C in Your Body
Vitamin C, also known as ascorbic acid, performs several functions within the body. It acts as an antioxidant, helping to protect cells from damage caused by unstable molecules called free radicals. Vitamin C also plays a role in supporting the immune system.
Beyond its protective and immune-supporting roles, Vitamin C is involved in the production of collagen. Collagen is a protein that is a component of healthy skin, blood vessels, bones, and cartilage. It is also necessary for the body’s healing processes. Additionally, Vitamin C improves the absorption of nonheme iron, which is the type of iron found in plant-based foods.
Meeting Your Daily Vitamin C Needs
The recommended daily intake of Vitamin C varies based on age and life stage:
- Adult men: 90 milligrams per day
- Adult women: 75 milligrams daily
- Pregnant individuals: 85 milligrams per day
- Breastfeeding individuals: 120 milligrams daily
- Children aged 1-3 years: 15 milligrams
- Teenagers aged 14-18 years: 65-75 milligrams
A single medium mandarin can contribute meaningfully to these daily requirements, providing around 26% to 35% of the daily value for an average adult. For individuals who smoke, an additional 35 milligrams of Vitamin C per day is recommended. When comparing mandarins to other common citrus fruits, oranges contain more Vitamin C; a medium orange provides about 83 milligrams, which is roughly double the amount found in a mandarin. Other fruits like kiwis and strawberries also offer substantial amounts of Vitamin C, with a medium kiwi providing about 56 milligrams and a cup of strawberries offering around 97 milligrams.