A woman I know recently shared a childhood memory from World War II when oranges were rare and costly. When one was available, she and her brother enjoyed the fruit while their parents consumed the peels.

Eating orange peels might not be a common practice unless making marmalade or zesting for recipes. However, there's significant nutritional value in orange peels that’s worth exploring. Research highlights that hesperidin, a flavanone found in orange peels and the inner white pulp, offers various health benefits. A study published in March 2009 in Molecular and Cellular Biochemistry notes that hesperidin acts as a valuable antioxidant, protecting against oxidative damage. Additionally, hesperidin can help lower blood pressure, and the natural magnesium in oranges supports blood pressure regulation.

Oranges are renowned for their health benefits. They are rich in vitamin C, fiber, antioxidants, calcium, magnesium, and potassium. The fiber helps relieve constipation, while iron and vitamin B6 support blood purification and hemoglobin production.

Oranges also contain citrus liminoids, substances with potential health benefits. Research indicates these liminoids may lower cholesterol and help combat various cancers, including those of the mouth, skin, breast, stomach, and colon.

Nutritional Benefits of Oranges and Their Peels

Oranges are packed with vitamins, minerals, and antioxidants. A single orange can provide over 100% of the recommended daily intake of vitamin C, which boosts the immune system, protects against free radical damage, and supports collagen production for healthy skin. Vitamin C also enhances the absorption of iron from plant-based foods, helping to prevent anemia.

Beyond vitamin C, oranges offer dietary fiber, particularly pectin, which aids digestion and supports heart health by lowering cholesterol levels. Phytonutrients such as flavonoids and carotenoids in oranges have anti-inflammatory and antioxidant properties, reducing the risk of chronic diseases.

Orange peels, often discarded, have additional benefits. Rich in fiber, vitamin C, and polyphenols, they possess anti-inflammatory, anti-cancer, and heart-protective effects. Hesperidin in orange peels may help lower blood pressure and cholesterol, and peels have been studied for improving respiratory health.

Delicious Uses for Orange Peels

• Candied Orange Peels: Enjoy as a treat or garnish for desserts and cocktails. Remember to consume in moderation due to the sugar content.

• Orange Peel Zest: Zest before peeling for a burst of citrus flavor in baked goods like cakes and muffins, or use as a condiment for marinades and dressings.

• Infused Water or Tea: Add fresh or dried orange peels to water or tea for a refreshing twist.

• Homemade Orange Marmalade: Combine peels and fruit for a tangy marmalade, perfect for oatmeal or sauces.

• Orange Peel Powder: Thinly peel, dry, and grind peels to make powder. Sprinkle on yogurt, add to oatmeal, or include in baking for a nutritional boost.

• Orange Peel Sugar: Infuse sugar with dried orange peels for a flavorful addition to tea or baked goods.

• Smoothie Booster: Add a small amount of orange peel zest or powder to smoothies for extra flavor, fiber, and antioxidants.

• Citrus-Infused Olive Oil: Steep orange peels in olive oil for a fragrant infusion, ideal for salads or roasted vegetables.

In Conclusion

Incorporate oranges and their peels into your diet to harness their diverse health benefits. Try one or more of the suggestions above and enjoy this nutrient-dense fruit.