Orange peels are usually discarded, yet many people are only now becoming aware of their high nutritional value and health benefits. As sweet as the fruit itself is, the peel provides various health benefits.

Health Benefits of Orange Peel

Rich in Nutrients

Orange peels include a variety of vitamins and minerals, including vitamin C, fiber, and essential oils. The orange peel contains more vitamin C as the orange fruit (1)! This strong vitamin is crucial for the overall health of your body.

High in Antioxidants

The peel has a high concentration of antioxidants including flavonoids and polyphenols (1), which help the body battle oxidative stress. By scavenging free radicals, these chemicals reduce the risk of developing long-term ailments such as cancer and cardiovascular disease.

Promotes Digestive Health

Dietary fiber promotes a healthy digestive system, and orange peel is a rich source of it (2). Fiber promotes a healthy gut bacteria and regulates bowel motions, preventing constipation. Furthermore, the essential oils in orange peel may soothe the digestive tract.

Aids in Weight Management

The high fiber content of orange peel can also help with weight management. High-fiber foods are often more satisfying, which may help to prevent overeating. Furthermore, according to some research, using orange peel as part of a weight management approach would be really beneficial (3).

Promotes Heart Health

Compounds present in orange peel may help reduce blood pressure and cholesterol (4). The peel’s flavonoids and essential oils have been linked to improved cardiovascular health. Consuming an orange peel in conjunction with regular exercise and a balanced diet might be a pleasant way to improve heart health.

Improves Skin Health

Orange peel contains antioxidants and vitamin C, which are beneficial to skin health. They provide a radiant complexion, boost skin elasticity, and combat the signs of aging. Orange peel’s antimicrobial properties can also help with acne and other skin issues (5).

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Natural Antimicrobial Properties

Orange peels have antibacterial properties that can help in the fight against fungus and bacteria. Research has shown that essential oils extracted from orange peel, such as d-limonene, have antibacterial and antifungal effects (6).

Improves Mood and Decreases Stress

Orange peel is refreshing and has a stimulating scent commonly used in aromatherapy to improve mood and reduce stress. Because of their calming characteristics, orange peel essential oils can help to reduce anxiety and promote relaxation (7).

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How to Incorporate Orange Peel in Your Diet?

Zest it:

The most popular technique to use orange peels is to zest them. Using a zester or fine grater, remove the vividly colored outer layer while avoiding the bitter white pith. Orange zest can be sprinkled on yogurt, oats, cakes, muffins, salad dressings, and marinades.

Infuse your beverages:

To prepare fragrant citrus tea, steep orange peels in hot water. For a refreshing twist, try adding them to cocktails or mocktails.

Candied peels:

For a tasty treat, make candied orange peels. Boil the peels in sugar syrup until they’re tender and transparent. They can be eaten as a snack, chopped up and used into sweets, or used to garnish cakes.

Salads and smoothies:

Finely sliced orange peel adds an unexpected brightness to salads. Begin with a modest amount to counterbalance the bitterness. You can also add them to smoothies for a zesty kick.

References:

1. Content of phenolic compounds and vitamin C and antioxidant activity in wasted parts of Sudanese citrus fruits
   (Sir Elkhatim KA, Elagib RAA, Hassan AB. Content of phenolic compounds and vitamin C and antioxidant activity in wasted parts of Sudanese citrus fruits. Food Sci Nutr. 2018 May 8;6(5):1214-1219. doi: 10.1002/fsn3.660. PMID: 30065822; PMCID: PMC6060895.)
2. Dietary fibre in foods: a review
   (Dhingra D, Michael M, Rajput H, Patil RT. Dietary fibre in foods: a review. J Food Sci Technol. 2012 Jun;49(3):255-66. doi: 10.1007/s13197-011-0365-5. Epub 2011 Apr 12. PMID: 23729846; PMCID: PMC3614039.)
3. Clinical Investigations of the Effect of Citrus unshiu Peel Pellet on Obesity and Lipid Profile
   (Kang S, Song S, Lee J, Chang H, Lee S. Clinical Investigations of the Effect of Citrus unshiu Peel Pellet on Obesity and Lipid Profile. Evid Based Complement Alternat Med. 2018 Sep 19;2018:4341961. doi: 10.1155/2018/4341961. PMID: 30327679; PMCID: PMC6169216.)
4. A Narrative Review of the Effects of Citrus Peels and Extracts on Human Brain Health and Metabolism
   (Matsuzaki K, Nakajima A, Guo Y, Ohizumi Y. A Narrative Review of the Effects of Citrus Peels and Extracts on Human Brain Health and Metabolism. Nutrients. 2022 Apr 28;14(9):1847. doi: 10.3390/nu14091847. PMID: 35565814; PMCID: PMC9103913.)
5. Orange Peel and Skin Health: An Exploratory Study on Potential Benefits
   (Jaiswal S, Gaur SS. 2023. Orange Peel and Skin Health: An Exploratory Study on Potential Benefits.J Food Chem Nanotechnol 9(S1): S91-S99.)
6. Citrus sinensis Peel Oil Extraction and Evaluation as an Antibacterial and Antifungal Agent
   (Anwar T, Qureshi H, Fatima A, Sattar K, Albasher G, Kamal A, Ayaz A, Zaman W. Citrus sinensis Peel Oil Extraction and Evaluation as an Antibacterial and Antifungal Agent. Microorganisms. 2023 Jun 26;11(7):1662. doi: 10.3390/microorganisms11071662. PMID: 37512835; PMCID: PMC10383466.)
7. The effect of aromatherapy by essential oil of orange on anxiety during labor: A randomized clinical trial
   (Rashidi-Fakari F, Tabatabaeichehr M, Mortazavi H. The effect of aromatherapy by essential oil of orange on anxiety during labor: A randomized clinical trial. Iran J Nurs Midwifery Res. 2015 Nov-Dec;20(6):661-4. doi: 10.4103/1735-9066.170001. PMID: 26793249; PMCID: PMC4700683.)

Source-Medindia