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Orange Peel: Health Benefits, Risks & How To Consume

When we eat an orange, we always discard the peel thinking to be of no use. But actually, the orange peel is as precious as the juicy fruit. Orange peel is known to have many health benefits ranging from warding off inflammation to lowering the risk of various diseases.

Orange peel or any other citrus peel contains various phytochemicals that prevent diseases, repair DNA damage, remove carcinogens from the body amongst others [1] .
Nutritional Value Of Orange Peel
100 g of raw orange peel contains 72.50 g water, 97 kcal energy and it also contains

1.50 g protein
0.20 g fat
25 g carbohydrate
10.6 g fibre
161 mg calcium
0.80 mg iron
22 mg magnesium
21 mg phosphorus
212 mg potassium
3 mg sodium
0.25 mg zinc
136.0 mg vitamin C
0.120 mg thiamin
0.090 mg riboflavin
0.900 mg niacin
0.176 mg vitamin B6
30 mcg folate
420 IU vitamin A
0.25 mg vitamin E
Health Benefits Of Orange Peel 1. Prevents cancer Researchers have found that citrus peels have anticancer properties. Polymethoxyflavones (PMFs), a type of flavonoid found in citrus peels, inhibit the growth and fight off cancer cells. It works by preventing carcinogenesis from spreading to other organs and lowers the ability of cancer cells to move through the circulatory system [2] . 2. Supports heart health Orange peels are high in hesperidin, a flavonoid that helps maintain cholesterol and blood pressure [3] . Also, the polymethoxyflavones (PMFs) in orange peels have a potent-cholesterol lowering effect. 3. Eliminates inflammation Chronic inflammation is the root cause of various diseases like heart disease, cancer, diabetes, and Alzheimer’s disease. The flavonoids in orange peels are said to contain anti-inflammatory properties which can help keep inflammation at bay [4] . 4. Prevents gastric ulcers Drinking excess alcohol and smoking leads to gastric ulcers and a study shows that citrus peel extract can effectively reduce gastric ulcers in rats [5] . Hesperidin, found in the peels of tangerine and sweet orange, is known to possess antiulcer activities.

5. Aids in treating diabetes Orange peels are a good source of dietary fibre which is known to regulate blood sugar levels. A study published in the Journal Natural Product Research shows that, orange peel extract can help in the treatment of diabetic nephropathy [6] . 6. Promotes digestion A study published in the Journal Food Chemistry found that, dried citrus peel extract can be used to treat a variety of digestive disorders. It is because of the fact that citrus peel possesses antioxidant and anti-inflammatory properties. [7] . 7. Protects the teeth A study published in the Journal of Clinical and Experimental Dentistry found that, orange peel extract was found to be effective against dental caries pathogens due to its antibacterial and antimicrobial properties [8] . 8. Enriches the skin Citrus peels possess anti-ageing and antioxidant properties which work effectively against the acne-causing bacteria [9] . Another study showed that orange peel contains a flavonoid called nobiletin which helps reduce sebum production and prevents the build-up of oil and dirt in the skin pores [10] . You can try these orange peel face masks for acne.

Side Effects Of Orange Peel If you are suffering from heart disease, avoid using orange peel extract as it contains synephrine which is linked to irregular heart rhythm, fainting, heart palpitation, and chest pain. Another potential side effect is that it might cause weakness or paralysis on one side of the body. It may also cause ischemic colitis, a gastrointestinal condition and headache due to the synephrine content. How To Consume Orange Peels Cut orange peels into small strips and add them to your salad. Peel zest can be used in making cakes, muffins, and it can also be added to yogurt, oatmeal and pancakes to enhance the flavour. Add orange peels to your smoothies to add some extra nutrients and fibre.
Orange Peel Tea Recipe Ingredients: 1 tsp chopped or ground orange peels A cup of water Method: Pour a cup of water in a pan, add the chopped or ground orange peels. Boil it and turn off the flame. Allow it to steep for 10 minutes. Strain the water into your cup and your orange peel tea is ready! Remember, the next time you eat an orange don’t throw away its peel.