When we think of eating oranges, it’s typically the juicy flesh that comes to mind, leaving the peel behind. But recent research suggests that the peel, often discarded, might actually be a health powerhouse, especially for your gut.
New Findings on Orange Peels
A December 2024 study published in Human Nutrition & Metabolism highlights the nutritional benefits of orange peel, which is rich in fiber and polyphenols—plant compounds known for their antioxidant and anti-inflammatory properties. One key component in orange peel is pectin, a soluble fiber that supports digestion, stabilizes blood sugar, lowers cholesterol, and may even reduce blood pressure. But the benefits don’t stop there.
Researchers suggest that orange peel’s fiber supports the growth of beneficial gut bacteria. As these bacteria ferment the fiber, they transform polyphenols into more bioavailable forms, boosting their health benefits. The flavonoids in orange peel also help inhibit harmful bacteria, strengthen the intestinal barrier, and support the survival of probiotics like Lactobacillus.
Is Eating Orange Peel Safe?
One concern when eating citrus peel is pesticide residue, as oranges aren’t always grown organically. While non-organic oranges may have pesticide residues, washing the peel thoroughly can reduce these levels significantly. To minimize the risk, consider purchasing organic oranges and scrubbing them under cold running water. A vinegar soak can also help reduce bacteria and fungi from the surface.
Practical Ways to Include Orange Peel
If the idea of chewing on orange peel feels too bold, you can start small. Zest your oranges and store the peel in the freezer for future use. It’s a great addition to dishes like glazed carrots, cakes, or even cocktails. Orange zest is also a key ingredient in marmalade and can be candied for a delightful dessert garnish.
The Takeaway
Including orange peel in your diet could offer surprising benefits for your gut microbiome, thanks to its prebiotic fiber and polyphenols. While it’s not yet common to eat large pieces of orange peel, using the zest in cooking or as a garnish is a simple way to reap the benefits without much effort. Just be sure to clean the peel thoroughly, especially if it’s not organic, and enjoy this often-overlooked part of the fruit!
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