When you think of oranges, the first thing that comes to mind is likely the juicy, sweet flesh inside. However, many people don’t realize that the peel of an orange is actually edible and has a wealth of health benefits. In fact, research has shown that orange peels are rich in nutrients and have the potential to help manage and prevent various health conditions. In this blog post, we’ll explore the numerous benefits of eating orange peels.
Vitamins and Minerals
Orange peels are incredibly rich in vitamins and minerals, particularly vitamin C. The peel contains almost twice as much vitamin C as the fruit itself, making it a great source of this essential nutrient (1). Vitamin C is a powerful antioxidant that plays a crucial role in maintaining a healthy immune system, promoting wound healing, and protecting against chronic disease.
In addition to vitamin C, orange peels are also high in other beneficial vitamins and minerals, including provitamin A, folate, riboflavin, thiamine, vitamin B6, and calcium (1). All of these nutrients are essential for maintaining overall health and wellbeing.
Polyphenols and Antioxidants
Polyphenols are plant compounds found in many fruits and vegetables, including oranges and their peels. These compounds have been shown to have numerous health benefits, including reducing inflammation, improving heart health, and preventing cancer (2).
In addition to polyphenols, orange peels are also rich in antioxidants, which are compounds that help protect your cells from damage caused by harmful free radicals. Free radicals can cause oxidative stress, which has been linked to numerous chronic diseases, including cancer and heart disease (3).
Manage Diabetes
Orange peels may also be beneficial for people with diabetes. The peels contain a compound called polymethoxyflavones, which has been shown to help regulate blood sugar levels and improve insulin sensitivity (4). This means that eating orange peels may help prevent spikes in blood sugar and reduce the risk of developing diabetes.
Aid in Digestion
Orange peels contain a high amount of dietary fiber, which is essential for maintaining healthy digestion. The fiber in orange peels can help regulate bowel movements, prevent constipation, and promote the growth of beneficial gut bacteria (5).
Prevent Cancer
As mentioned earlier, orange peels are rich in antioxidants, which can help prevent and manage cancer. In addition to antioxidants, orange peels also contain compounds called limonoids, which have been shown to have anti-cancer properties (6). These compounds have been found to prevent the growth and spread of cancer cells in various types of cancer, including breast, colon, and skin cancers.
Conclusion
In conclusion, orange peels are an often-overlooked source of nutrition that can provide numerous health benefits. From boosting your immune system to improving digestion and preventing cancer, there are many reasons to add orange peels to your diet. So the next time you eat an orange, don’t throw away the peel – instead, try adding it to your smoothies, salads, or even baking recipes. Your body will thank you for it.
External link: https://www.healthline.com/nutrition/orange-peel
FAQ
Can you eat orange peels raw?
Yes, you can eat orange peels raw and they are actually very beneficial for your health. Many people throw away the peels after eating the fruit, but the truth is that orange peels are packed with nutrients and antioxidants.
Eating orange peels can help protect against skin cancer, due to the naturally occurring limonene chemical. Limonene has been shown to have anti-inflammatory properties as well. Orange peels also contain flavonoids and vitamin C, both of which are essential for maintaining good health. Vitamin C is known to boost the immune system, promote healthy skin, and help the body absorb iron. Flavonoids, on the other hand, have antioxidant and anti-inflammatory properties that can reduce the risk of chronic conditions like heart disease and diabetes.
So, if you are already eating oranges, it’s time to stop throwing away the peels and start reaping their nutritional benefits. You can easily incorporate them into your diet by adding them to smoothies, grinding and using them as a seasoning, or even candying them for a tasty and healthy snack. If you’re not a fan of eating orange peels raw, you can also try grating them onto salads or cooking them in stir-fries or other dishes. Just ensure that you wash the orange peels thoroughly before consuming to remove any pesticides or dirt.
Is orange peel good for kidney?
Orange is a fruit that is widely known for its health benefits. However, most people are not aware that the orange peel, which is often discarded, also has numerous therapeutic properties. In particular, the orange peel has been found to benefit the kidneys.
One of the most significant benefits of orange peel to the kidney is the fact that it can help in the dissolution of kidney stones. Kidney stones are deposits of minerals and salts that accumulate in the kidneys. They are often painful to pass out, and in some cases, they may require surgery to remove. Fortunately, studies have shown that a compound found in orange peel called D-limonene can help in dissolving the stones.
D-limonene is a type of biochemical found in several citrus fruits, including orange. When combined with concentrated and unsweetened cranberry juice or capsules, D-limonene has been found to be highly effective in dissolving kidney stones. The compound works by breaking down the stones into smaller pieces that can be easily passed out through the urine.
Apart from its ability to dissolve kidney stones, orange peel also contains antioxidants that can help protect the kidneys from damage. The kidneys play a crucial role in filtering toxins and waste products from the blood. However, due to factors such as pollution, stress, and poor diet, the kidneys may become overwhelmed, leading to oxidative stress and damage. By consuming orange peels, individuals can benefit from the antioxidants present, which can protect the kidneys from oxidative damage caused by free radicals.
Orange peel is good for the kidneys. Its ability to dissolve kidney stones and protect the kidneys from damage makes it a valuable addition to one’s diet. However, it’s important to note that orange peel should not be consumed in excess as it may cause digestive problems. Therefore, it’s advisable to consult a healthcare professional to determine the appropriate amount of orange peel to consume.
How much orange peel should I eat a day?
Orange peels have several beneficial nutrients and plant compounds that offer numerous health benefits. For instance, just one tablespoon (6 grams) of orange peel provides 14% of the Daily Value (DV) of vitamin C, which is nearly three times more than the inner fruit. Vitamin C is an essential nutrient that is required for the growth, development, and repair of body tissues, and it also acts as a potent antioxidant that helps protect the body against damage caused by harmful free radicals.
In addition, orange peels are rich in flavonoids, which are plant compounds that have antioxidant and anti-inflammatory properties. Flavonoids have been linked to a reduced risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer. The high fiber content of orange peels also provides several health benefits, such as improved digestion, lower cholesterol levels, and better blood sugar control.
While orange peels provide several health benefits, it is important to note that they may also contain higher levels of pesticides and other contaminants than the inner fruit. Therefore, it is recommended to only consume organic orange peels, or to wash and scrub them thoroughly before eating or using them in recipes.
There is no specific recommendation for how much orange peel you should consume per day, as this may depend on your individual needs and preferences. However, adding a small amount of grated or chopped orange peel to your meals or snacks can provide a nutrient boost and add a delicious citrus flavor to your dishes. It is generally safe to consume up to 2 tablespoons (12 grams) of orange peel per day as a food ingredient or supplement. However, excessive intake of orange peel may cause stomach upset or interact with certain medications, such as blood thinners. As always, it is best to consult with a healthcare professional before adding any new food or supplement to your diet.
