Plant atlas Short
Don't Toss Mandarin Peel — Thai Cooks Dry It
Mandarin / Tangerine · ส้มเขียวหวาน · Citrus reticulata
Mandarin / Tangerine — ส้มเขียวหวาน (som-khiao-waan) — Citrus reticulata.
Its peel concentrates three citrus flavonoids — nobiletin, tangeretin, and hesperidin. You eat the fruit fresh, and the thin aromatic peel can be dried and used as a seasoning. A 2013 review examined how these flavonoids act on lipid metabolism in lab studies. The edible tangerine supplies vitamin C, vitamin A, potassium, and fiber. Vitamin C helps the body make collagen and supports normal immune function, and it acts as an antioxidant. Vitamin A supports normal vision in low light and helps maintain skin and the tissues that line the body. Potassium is an electrolyte that helps with fluid balance and supports normal muscle and nerve function. Fiber adds bulk that keeps digestion regular and can slow how quickly carbohydrates are absorbed, depending on the meal. Ma ho tops fresh tangerine segments with sweet-savory minced pork and peanut paste, then finishes with red chili and coriander. Som khiao waan loy kaeo steeps peeled tangerine segments in chilled jasmine syrup and serves them over crushed ice. If you grow citrus, feed it little and often, and check the new flushes for leaf-miner. Pairing mandarin with iron-rich plant foods can help the body absorb their non-heme iron, thanks to its vitamin C. Follow Longevity Biome for a new Thai plant every day.
Ma Ho Som Khiao Waan — ม้าฮ่อ (ma-hor)
Som Khiao Waan Loy Kaeo — ส้มเขียวหวานลอยแก้ว (som-kiao-waan-loy-gaew)
Source: Assini JM, Mulvihill EE, Huff MW (2013). Citrus flavonoids and lipid metabolism. Curr Opin Lipidol 24(1):34-40. PMID 23254473
Educational content, not medical advice! Consult your doctor before changing diet or medication.
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Food and nutrients
Rich in: vitamin C, vitamin A, potassium, fiber
Research context
Citrus flavonoids (nobiletin, hesperidin) showed lipid-lowering and anti-inflammatory activity — Curr Opin Lipidol, 2013 (review; mostly preclinical)