Oranges are known for their nutrient-rich properties that help support various functions in the body, including the immune system and skin health. But did you know that orange peels, which we so conveniently throw away, are also packed with several vitamins and nutrients?
A recent review published in the Frontiers of Sustainable Food Systems found that orange peels had the potential to lower triglycerides, total cholesterol, glucose, and systolic blood pressure, which are all risk factors for heart disease, stroke, and diabetes. Let us look at the other health benefits of orange peels.
Also Read: What Is Vitamin C Deficiency? Causes And Early Symptoms
Good For Gut Health
Orange peels are a good source of dietary fibre, which aids in digestion, helps maintain healthy bowel movements, and can contribute to a feeling of satiety. According to the United States Department of Agriculture (USDA), one tablespoon (6 grams) of orange peel provides about four times more fibre than the inner fruit. High-fibre foods also have the potential to lower the risk of chronic diseases, such as diabetes, diverticular disease, and Cardiovascular Diseases (CVDs), as per the Harvard T.H. Chan School of Public Health.
Immunity-Boosting Properties
Just like oranges, orange peel is also packed with vitamin C, also known as L-ascorbic acid. The vitamin is essential for building tissues, strengthening your immune system, and helping you absorb iron. This helps prevent various infections and also reduces the risk of nutrient deficiencies. It's especially important for healing wounds and protecting your cells from damage, according to the National Institute of Health's Office of Dietary Supplements.
Not getting enough vitamin C can lead to a serious illness called scurvy, with symptoms like fatigue and weak tissues.
Anti-Cancer Properties
Citrus fruits, like oranges, are a delicious and nutritious part of our diet, and they're also a good source of flavonoids, which are plant compounds with a wide range of health benefits. One type of flavonoid, called polymethoxyflavones (PMFs), has been shown to be particularly effective in fighting cancer, according to a study published in BioMed Research International. While the research mentions citrus fruits in general, researchers suggest that the anti-cancer compound can be extracted from "a variety of citrus peels."
Antioxidant Richness
Orange peels are rich in antioxidants, such as flavonoids and hesperidin, which help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. Oxidative stress occurs when there is an imbalance between free radicals and the body's ability to neutralise them. Research also suggests that these antioxidant properties can minimise the risk of skin damage and slow the ageing process.
Also Read: What Are Antioxidants? Benefits, Side Effects And Best Sources
Weight Management
Orange peels are often discarded as waste, but they're actually packed with nutrients that can aid in weight management. They are low in calories but high in fibre, which keeps you feeling full for longer and helps you eat less overall. Additionally, compounds like flavonoids in orange peels might give your metabolism a boost, helping you burn more calories. Moreover, the fibre and antioxidants in orange peels may also help regulate blood sugar levels, preventing energy crashes that can lead to cravings.
Conclusion
Orange peels offer a wide range of health benefits, providing a rich source of dietary fibre, vitamin C, and antioxidants. Their rich nutritional profile helps support your digestive health, boosts your immune system, reduces oxidative stress, and contributes to healthy weight management. While incorporating orange peels into one's diet can be advantageous, moderation and consideration of personal health conditions are essential.