Do not throw your orange peels – they are much more nutritious than you think

Oranges are filled with vitamins, minerals and antioxidants, but the skin could be one of the most nutritious parts. Here is what the research says about its advantages and how to add it safely to your diet.

1. Contains essential nutrients

The oranges are known for their rich content of vitamin C. An entire orange skin (or a portion of around 100 grams) contains approximately 45 milligrams (MG) of vitamin C, at least half of the recommended daily value (DV) for adults.

The skin is also rich in other nutrients, such as:

2. provides an abundance of fibers

Like whole oranges, orange peels are rich sources of fiber. It is estimated that whole skin containing about 10.6 grams (g) of fibers, which is more than the same portion as all its fruit counterpart.

Research suggests that the skin is particularly rich in pectin, a soluble fiber. Pectin supports regular stools by slowing digestion and facilitating the production of healthy stools. Food guidelines recommend that adults consume about 28 g of fiber per day.

3. Keeps you hydrated

It is no secret that oranges and other citrus fruits are moisturizing, and orange peels also offer a certain hydration. Eating an entire orange with its peel offers approximately 87 g (or 87%) of water, while eating skin offers around 72.5 g of water.

Nutrition experts advise that the consumption of raw fruits with a high water content, such as oranges, can contribute to your daily fluid needs.

4. Contains antioxidants

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

Polyphenols can help prevent and manage chronic diseases, such as:

• Type 2 diabetes
• Some types of cancer
• Age -related cognitive decline

Orange peelings are also a rich source of lemonène, which can protect against skin cancer, although more research is necessary to develop these results.

5. Protects the intestine

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

The prebiotic content of Orange Peels benefits the intestinal microbiome and the overall health of the intestine. Polyphenols and prebiotics in orange peels can help make their anti-inflammatory and intestinal health properties even more powerful.

How to securely include orange peels in your diet

Although orange peels are generally considered safe for most healthy adults, there are considerations to keep in mind while adding them to your diet, like:

• First try the small portionsLike the soft texture, the hard texture and the bitter flavor of the peel can take a while.
• Wash the coat well before consuming To eliminate all pesticides, chemicals or bacteria often present on the external skin of citrus and oranges.
• Consume in moderationBecause quickly, the inclusion of fibers added to your diet can cause uncomfortable side effects such as bloating, gases or stomach pain in some people.
• Consider the zest or the grid of an orange skin As a garnish or seasoninging for various dishes, including pastries, flaps, garnishes, crackers, rice dishes and alcoholic drinks.