Oranges are fragrant and juicy and have a flavour that is both sweet and tart. Those who enjoy eating this fruit cannot wait to tear open the orange peel and enjoy its juicy flavour. Many people also like to drink orange juice on a regular basis, whether it is freshly squeezed or packaged. Wait, before you throw the orange peels in the dustbin, we have a news for you. Did you know that these ‘useless’ looking orange peels are nutritious – rich in fibre, vitamin C and polyphenols?
According to Healthline, studies have found that just 1 tablespoon of orange peel contains 14% of the daily requirement (DV) of vitamin C – which is almost 3 times more than the fruit inside. The same amount also contains about 4 times more fiber than the fruit itself. In addition, according to recent research from the University of Florida, orange peels can greatly benefit your cardiovascular health. The study, published in the ‘Journal of Agricultural and Food Chemistry’, found that orange peel extracts can inhibit the production of harmful chemicals linked to heart disease.
How orange peels can be good for heart health
Certain gut bacteria help heart disease develop. When they eat certain nutrients during digestion, gut bacteria produce trimethylamine N-oxide (TMAO). TMAO levels may help predict future heart disease. According to the latest research findings, orange peel extract – rich in beneficial phytochemicals – may help reduce TMAO and trimethylamine (TMA) production.
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Rethinking the use of orange peels
The study findings highlight the importance of orange peels, which are discarded as waste, particularly during the production of packaged orange juice. “These findings suggest that orange peels, which are often discarded as waste in the citrus industry, can be reused into valuable health-promoting materials, such as dietary supplements or food ingredients,” said Yu Wang, a faculty member at the UF/IFAS Citrus Research and Education Center. “Our research paves the way for developing functional foods enriched with these bioactive compounds, providing new therapeutic strategies for cardiovascular health.”
Is it okay to eat orange peels?
Orange peels may have health benefits, but that doesn’t mean you should start eating them without any caution. Peels can be bitter and difficult to digest because they are tough and full of fiber. Peels may also contain pesticide residues, which is why it’s important to wash the fruit thoroughly if you want to consume the peels. Don’t start eating large pieces of peels. Eating large pieces at once can cause stomach discomfort, cramps, or bloating.
5 different ways to consume orange peels
Here are some interesting and delicious ways to incorporate orange peels into your diet:
1 Candy The Peels
Boil the peels in water for about 25 minutes and then drain them. Boil the water, add sugar and peels. Let it boil for 15 minutes. Dry the candied peels on a wire rack.
2. Add to smoothies and salads
You can add small pieces of orange peels to your salads and smoothies. This will give you the nutritional benefits without too much bitterness.
3. Make marmalade
Use orange peels to make delicious orange marmalade. Spread it on toast, eat it with cheese or use it as a salad dressing. The full recipe is here.
4. Add orange peel
Add orange peel to yogurt, oatmeal, muffins, salad dressings, desserts, or marinades.
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5. Mix it with tea
Cut orange peels into small pieces and let them dry for 1-2 days. Mix with black tea leaves and strain in hot water for an aromatic orange-black tea. You can also add spices like fennel, cardamom and cinnamon to it.
Disclaimer: This content including advice provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.