Orange peels are rich in essential nutrients such as fiber, vitamin C and polyphenols.
Orange is one of the most popular fruits around the world. However, it is rarely eaten whole.
We usually squeeze oranges and drink the pulp or, at best, peel them and eat the juicy bits.
Some argue that orange peels contain important nutrients and should be eaten rather than thrown away.
Beneficial nutrients and herbal compounds
Oranges are juicy, sweet citrus fruits known for their high vitamin C content.
It is perhaps less known that orange peels are also rich in many nutrients such as fiber, vitamin C and plant compounds such as polyphenols.
Actually, only 6 grams of orange peel provides 14% of the daily vitamin C intake — almost 3 times more than the inside of the fruit. The same portion also contains approx 4 times more fiber.
Studies show that diets rich in vitamin C and fiber benefit heart and digestive health and may protect against certain types of cancer.
It also contains orange peel adequate amounts of provitamin A, folate, riboflavin, thiamin, vitamin B6 and calcium.
In addition, it is rich in plant compounds called polyphenols, which may help prevent and manage many chronic diseases such as type 2 diabetes, obesity, and Alzheimer’s disease.
And almost 90% of the essential oils in orange peel consist of limoneneA natural chemical that has been studied for its anti-inflammatory and anti-cancer properties.
Possible disadvantages
Despite the nutritional benefits, eating orange peels may also have some disadvantages.
Pesticide residues
Pesticides are often used on citrus fruits like oranges to protect them from mold and insects. Oranges contain very low or undetectable pesticides, but the shells contain significantly higher amts.
Studies have linked chronic pesticide exposure to adverse health effects, including an increased risk of cancer and hormonal dysfunction. However, these effects are primarily attributed to chronic high-level exposure, not to the relatively small amounts found in the fruit peel.
For better or worse, if you plan to eat orange peel, first wash thoroughly with warm water.
Orange peels are difficult to digest
Because of their hard texture and high in fiber, orange peels can be difficult to digest.
Eating them, especially large pieces, at once can cause stomach upset such as cramping or bloating.
Unpleasant taste and texture
Unlike the inner fruit of a juicy orange, the peel has a hard, dry texture that is difficult to chew.
It is also quite bitter. This combination makes the shells less “attractive” to eat.
How to eat orange peels
It’s best not to bite into a whole orange peel, like an apple, for example. Try to eat smaller amounts at a time to avoid stomach upset.
Using a knife or peeler, orange peels can be cut into thin strips and added to salads or smoothies.
To make the peels sweeter, you can use them to make marmalade. It’s also a very easy way to add orange zest to your yogurt, sauces, salads and cakes.