“And every day when I’ve been good, I get an orange after food.”
– Robert Louis Stevenson.
Oranges are one of the most consumed fruits among the citrus family across the globe. The refreshing tanginess of the authentic oranges has various health benefits. Having this wonder fruit is good for your weight loss, skin and also your immune system. As we all know, oranges are filled with the elegance of vitamin C and other necessary plant components, but did you know, the peel which we commonly throw away also contains essential nutrients?
The orange peels are rich in vitamin C, fibre, folate, vitamin B6, calcium and other essential nutrients. The skin of the oranges contains a great amount of polyphenols that protect against various ailments.
Potential Health Benefits
Here are some of the amazing health benefits of orange peel.
Lowers Cholesterol and High Blood Pressure
Orange peels, pith, and white pulp are filled with hesperidin, a flavonoid that’s been shown to have these benefits.ElzbietaKurowska, Ph.D., vice president of KGK Synergize in Ontario, Canada, has observed in her studies that polymethoxylatedflavones(PMFs) in orange peels are more likely to reduce cholesterol than various prescribed drugs.
The peel has something in it that prevents histamine from being released. Histamine is a chemical that causes allergic reactions. Orange peel’s prevention of its release makes them a significantly anti-allergic food that will assist your runny and sneezing nose from allergies.
Orange peels have resembling attributes to the anti-inflammatory drug, indomethacin.
Boosts Oral Health
Orange peels can whiten your teeth and lower sensitivity. The citrus also acts as a natural breath freshener.
Improves Immune System
The strong concentration of Vitamin A and Vitamin C will secure your immune system and keep a cough, cold, and flu far away.
As per the study published in the journal BioMed Research International:
“Due to their broad range of pharmacological properties, citrus flavonoids have gained increased attention. Accumulative in vitro and in vivo studies indicate protective effects of polymethoxyflavones (PMFs) against the occurrence of cancer.
PMFs inhibit carcinogenesis by mechanisms like blocking the metastasis cascade, inhibition of cancer cell mobility in circulatory systems, proapoptosis, and antiangiogenesis.”
Promotes Digestive System
The peels contain lots of non-soluble polysaccharides and fibre which help food move through your intestines better and digestion to work smoothly.
Protects Respiratory System
Consuming foods that contain beta-kryptoxanthinare known and proven to potentially reduce your chances for lung cancer. Oranges and orange peels are both known to contain a lot of this. The George Mateljan Foundation wrote on their blog about the benifits of orange saying that: “A study published in the September 2003 issue of Cancer Epidemiology, Biomarkers and Preventionreviewed dietary and lifestyle data collected from over 60,000 adults in Shanghai, China. Those eating the most kryptoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most kryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.”
Assists with Weight Loss
Orange peel is low in calories and a good fibre to put in smoothies or to cut up and eat as a snack.
How to Include Orange Peel in Your Diet?
Orange peel can be ingested directly by washing and cutting it into thin, small strips. To avoid the bitter taste, you can add some seasoning from the top or club it with your favourite sandwich or salad. You can also add some of the thin orange peel strips to your shakes and smoothies.
The most common and best way to add orange peel to your diet is by consuming it in the cooked form. Marmalade or orange zest is a tasty way to get all the nutritional benefits of orange peel.
Points to Keep in Mind
If you want to include orange peel in your diet then firstly be careful while choosing your oranges. Try to find juicy and fresh oranges and prefer organic variations. Wash the oranges rightly with hot water to get rid of harmful pesticides before consumption.
Though commonly discarded, orange peels are rich in significant nutrients, such as fibre, polyphenols, and vitamin C and likely safe to consume. Still, they’re quite bitter and can be hard to digest. If you are an admirer of the taste that the orange peel gives, then you can definitely go ahead and add it in your daily diet. You can compensate many of the drawbacks by rinsing them under hot water and then adding small strips to dishes like salads and smoothies.