Don't throw away orange peels/ Simple ways to use them in your diet

2025-09-01 17:58:00, Shëndeti CNA

Oranges are packed with vitamins, minerals, and antioxidants, but the skin may be one of the most nutritious parts. Here's what the research says about its benefits and how to safely add it to your diet.

1. Contains essential nutrients

Oranges are known for their high vitamin C content. A whole orange peel (or a serving of approximately 100 grams) contains about 45 milligrams (mg) of vitamin C, which is at least half of the recommended daily value (DV) for adults.12

The skin is also rich in other nutrients, such as: Calcium, Phosphorus, Folate.

2. Provides an abundance of fiber

Like whole oranges, orange peels are rich sources of fiber. One whole peel is estimated to contain about 10.6 grams (g) of fiber, which is more than the same serving size as its whole fruit counterpart.

Don't throw away orange peels/ Simple ways to use them in your diet

3. Keeps you hydrated

It's no secret that oranges and other citrus fruits are hydrating, and orange peels also provide some hydration. Eating a whole orange with its peel provides approximately 87 g (or 87%) of water, while eating just the peel provides about 72.5 g of water.

4. Contains antioxidants

Orange peels also contain powerful antioxidants, which can prevent or fight cellular damage in the body. Evidence shows that orange peels contain more polyphenols (plant compounds) than other citrus fruits.

5. Protects the intestines

Research suggests that orange peels are rich in prebiotics, carbohydrates that promote the growth and balance of "good" bacteria in the digestive system.

Don't throw away orange peels/ Simple ways to use them in your diet

How to Include Orange Peels in Your Diet Safely

While orange peels are generally considered safe for most healthy adults, there are some considerations to keep in mind when adding them to your diet, such as:

-Try small portions first, as the hard, chewy texture of the bark may take some time.

-Wash the skin thoroughly before consuming it to remove any pesticides, chemicals, or bacteria that are often found on the outer skin of citrus fruits like oranges.

-Consume in moderation, as quickly incorporating added fiber into your diet can lead to unpleasant side effects such as bloating, gas, or stomach pain in some people.

-Consider peeling or grating an orange peel as an ingredient for toppings or seasonings for various dishes, including baked goods, salad dressings, side dishes, rice dishes, and alcoholic beverages. /CNA