The health benefits of orange peels

We are used to eating the fruit and throwing away the peel – but it turns out that we were wrong all this time. Some of us only use orange zest in baking, but we found some good reasons to start incorporating a little more orange zest into our diet.

A tablespoon of orange peel (about 6 grams) contains a very significant amount of vitamin C – almost three times what the fruit itself contains. And it’s no secret that vitamin C has quite a few health benefits; It has been found to be effective in reducing the risk of cardiovascular diseases, it helps the body in absorbing iron, in strengthening the teeth and gums and it also contributes to strengthening the immune system. Some studies have even indicated a link between the consumption of vitamin C and a reduced risk of Alzheimer’s disease.

The orange peel has four times more dietary fiber compared to the amount of fiber in the fruit itself. Dietary fiber is important for different systems in the body; They contribute to the healthy functioning of the digestive system and can help reduce the risk of various diseases, including certain types of cancer.

Polyphenols are chemical compounds found in plants that function as antioxidants. Various studies have shown that polyphenols can prevent various chronic diseases, such as Alzheimer’s and type 2 diabetes and can even reduce the risk of cancer. In addition to this, antioxidants protect the body’s cells from damage caused by free radicals, which can, among other things, lead to the acceleration of the aging process. Studies show that the amount of polyphenols in orange peels is significantly higher compared to the amount found in the fruit itself.

Limonene is actually a chemical compound that is a main component of citrus peel oil. It has been widely studied for its anti-inflammatory and anti-cancer properties. Preliminary studies have found a link between limonene and a reduced risk of skin cancer of the carcinoma type as well as colon cancer and breast cancer.

Unlike the inside of the orange, which is usually sweet-sour, the peel of the orange is particularly bitter and has dry tissue, so it is a little less good to eat. However, you can combine orange zest in a wide variety of foods.

The orange peel may contain a significant amount of pesticides, which may increase the risk of hormonal disruptions and even cancer. Although these effects will often only occur after significant exposure to pesticides, it is still worthwhile to minimize exposure. It is recommended to thoroughly wash the orange peel with hot soapy water if you plan to add orange zest to your dish.

Although dietary fiber has quite a few health benefits, excessive consumption of it can still lead to less pleasant side effects, such as stomach problems, bloating and abdominal pain.

So how can you still incorporate orange peels into your diet?

Although orange peels are not very tasty by themselves (unless they are sugared or covered in chocolate), orange zest can be combined in various foods such as fish marinades, salad dressing, smoothies, yogurt, oatmeal. And of course, you can also make jam from them.