Oranges are one of the most popular fruits that boast an impressive nutrient profile delivering a ton of incredible health benefits. Well, you may be surprised to know that even orange peels are a versatile deal indeed and one of the healthiest parts of the entire fruit. More than conferring a zesting flavour to cuisines, these peels are blessed with essential plant compounds and, hence should be eaten rather than discarded.
Juicy, tangy, mildly sweet oranges are prized for being one of the most abundant sources of vitamin C. Apparently, orange peels are also a great source of several nutrients such as fibre, vitamin C and polyphenols. The peels comprise flavonoids like polymethoxyflavones (PMFs) and hesperidin that avert the risk of cancer and heart disease. Besides this, it also contains fairly high amounts of provitamin A, folate, riboflavin, thiamine, B6 and calcium that may lower the risk of chronic health conditions including diabetes, obesity and Alzheimer’s. Furthermore, orange peels are also imbued with essential oils such as limonene, valued for its potent anti-inflammatory and anti-cancer characteristics.
Also Read: Oranges: 2 Tangy, Delicious Recipes Loaded With Nutrition
Several studies have disclosed that a diet regimen high in vitamin C and dietary fibre may promote cardiac and gut health and also lowers the risk of cancer. All of these essential nutrients present in orange peels contribute remarkably to human health in countless ways. Read more to know about its wellness incentives.
Potential Health Benefits Of Orange Peels
Manages Diabetes
Being an intrinsically rich source of dietary fibre pectin, adding orange peel powder in the diet regimen is well-known to regulate blood sugar spikes. Researches have also revealed that orange peel extracts get rid of protein RLIP76 from the system, thereby controlling blood glucose levels and averting the risk of diabetic nephropathy.
Also Read: 5 Fruits Abundant In Vitamin C To Bolster Immunity - Infographic
Augments Cardiac Health
Immense volumes of flavonoid hesperidin present in orange peels have been shown to maintain blood cholesterol and blood pressure levels. While, being a strong anti-inflammatory agent, orange peel extracts help to mitigate inflammation and reduce the risk of cardiovascular disease and stroke.
Improves Digestion Process
The goodness of dietary fibre in the peel acts as a digestive aid that promotes digestion and regularises bowel movements. For ages, citrus fruit peels have been greatly prized as a natural remedy to treat indigestion, constipation, flatulence and other gastrointestinal woes. Brew a cup of orange peel tea and have this refreshing drink on an empty stomach in the morning to cure all your gut problems.
Prevents Cancer
The strong flavonoid compounds in orange peels impede a cancer-causing protein (RLIP76) in the cells. While the peels are also endowed with limonene compound that averts the formation of tumour cells and lowers the risk of cancer. In addition, several pieces of evidence have disclosed the anti-cancer properties of citrus peels in averting cancerous activities.
Promotes Lung Function
Blessed with huge quantities of vitamin C, orange peels help to dilate the phlegm, ease chest congestion and get rid of mucus from the lungs. Vitamin C, valued as a potent antioxidant combats detrimental toxins from oxidising healthy cells, triggers immunity and prevents lung infections. Aside from this, enhanced immunity also averts the risk of seasonal cold and flu.
Combats Bad Breath
The strong antibacterial traits of these tangy peels work remarkably well to safeguard the teeth from dental caries. The presence of limonene in orange peels acts as a natural solvent and mouth fresheners combat bad odour and also helps to whiten teeth.
Radiant Skin
Orange peel is largely used as a key ingredient in a spectrum of skincare and personal products. Natural skin-soothing properties helps to treat blackheads, dead skin cells, acne and diminish blemishes.
Pro Tip:
Apply a paste of orange peel powder mixed with milk over the face, let it stay for 10-15 minutes, rinse well with water. This face pack helps to fade away tan and make the skin radiant and youthful.
Ways To Add In the Diet
The best way to add these nutritious peels is to cut them into thin strips and add them liberally to salads or smoothies.
You can also relish them candied or make orange marmalade.
Orange zest is an easy way to include orange peel by blending it with yoghurt, oatmeal, muffins, baked confectionaries, salad dressings or curries.
Frequently Asked Questions:
Does Boiling Orange Peels Offer Any Benefits?
Boiled orange peels release their natural oils, which contain antioxidants, vitamin C, and other vital nutrients. Drinking this infused water or tea made from boiled orange peels can aid digestion, improve immunity, and offer anti-inflammatory benefits. Some believe it also helps in reducing cholesterol and fighting respiratory issues like colds and coughs.
What Are The Uses Of Orange Peel?
Orange peel can be used in numerous forms like as a zest in cooking, dried and powdered for skin care, or steeped in tea. However, moderation is key, as overconsumption of any concentrated substance, including orange peel, can potentially lead to unwanted side effects.
Does Orange Peel Have Side Effects?
Though orange peel is safe and well tolerated for most people, consuming large amounts or using it excessively on the skin may cause irritation or digestive discomfort due to its high acidity. Some people may also be allergic to the oils in the peel, so it’s important to do a patch test for reactions first, especially when applying it topically.
Can I Drink Orange Peel Tea Every Day?
Yes, you can drink orange peel tea daily, as it is packed with antioxidants and can boost immunity and aid digestion. However, like with all herbal teas, it's best to monitor how your body responds and ensure you're not overdoing it. If you experience any adverse effects, like digestive issues or allergies, you should reduce consumption.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Impacts of Dietary Supplementations of Orange Peel and Tomato Pomace Extracts as Natural Sources for Ascorbic Acid on Growth Performance, Carcass Characteristics, Plasma Biochemicals and Antioxidant Status of Growing Rabbits
Fawzia A. Hassan,1 Nabila Elkassas,1 Ibrahim Salim,1 Shawky El-Medany,2 Salama Mostafa Aboelenin,3 Mustafa Shukry,4 Ayman E. Taha,5 Soliman Peris,6 Mohamed Soliman,7 and Khalid Mahrose8,*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228404/
