Top 3 ways to eat orange peels instead of tossing them
The benefits of orange peels and how to eat them properly (photo: Freepik)
Oranges are loved for their juicy pulp, but most people throw away the peels. In fact, they actually contain a lot of benefits for the body.
RBC-Ukraine reports on how to eat orange peels safely and correctly.
Benefits of orange peels
Contains essential nutrients
Oranges are known for their rich vitamin C content. A whole orange peel (or a portion weighing about 100 grams) contains around 45 mg of vitamin C.
According to the National Institutes of Health (NIH), this amount accounts for at least half of the recommended daily intake of vitamin C for adults.
The peel is also rich in other nutrients, such as calcium and phosphorus.
Provides a high amount of fiber
Orange peels are a rich source of fiber, containing about 10.6 g.
Studies published in the journal Human Nutrition Metabolism show that the peel is especially high in pectin, a soluble fiber. Pectin supports regular bowel movements by slowing digestion and helping produce healthy stools.
Contains antioxidants
The peel contains powerful antioxidants that can prevent or combat cell damage in the body.
Research published in the journal Food Science & Nutrition shows that orange peel contains more polyphenols (plant compounds) than other citrus fruits.
Polyphenols may help prevent and manage chronic diseases such as:
- Type 2 diabetes
- Certain types of cancer
- Age-related cognitive decline
How to eat orange peels properly
Although orange peel is generally considered safe to eat, there are some tips to keep in mind when adding it to your diet:
- Wash thoroughly – Rinse the peel carefully before consumption to remove any pesticides, chemicals, or bacteria that are often present on the outer skin of citrus fruits.
- Zest – Consider grating the orange peel or using it as a seasoning or ingredient in various dishes, including baked goods, salad dressings, and garnishes.
- Tea – Add dried or fresh peel to tea and let it steep. It makes a wonderful, refreshing beverage.
It’s also important to consume in moderation, as suddenly adding a large amount of fiber to your diet may cause unpleasant side effects such as bloating or stomach discomfort.
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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
