Orange has long been one of the most consumed fruits worldwide, not only for its refreshing taste but also for its rich nutritional value, including essential nutrients such as Vitamin C, fiber, and antioxidants. However, what many people don’t realize is that the peel, which is often discarded, contains benefits just as important as the fruit’s flesh.
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Recent research indicates that orange peel is packed with biologically active compounds such as flavonoids and essential oils, which have antioxidant and anti-inflammatory properties. These make it beneficial for heart health, the digestive system, and boosting immunity. Additionally, orange peel is used in skincare due to its ability to brighten the complexion and reduce wrinkles, as well as being an effective natural ingredient for cleaning the home due to its antibacterial properties.
Key Elements Found in Orange and Its Peel
Vitamin C (Ascorbic Acid): Oranges are well-known for their high Vitamin C content, with a medium-sized orange providing around 70 mg of Vitamin C. Surprisingly, orange peel contains a higher concentration of this vitamin relative to its weight.
In fact, just one tablespoon (about 6 grams) of orange peel provides around 14% of the daily recommended intake of Vitamin C, which is approximately three times the amount provided by the same weight of the fruit’s flesh. Vitamin C is a powerful antioxidant that supports the immune system and aids in collagen production, which is essential for the health of the skin and blood vessels.
Dietary Fiber: Oranges are a good source of fiber (around 2-3 grams per fruit), but this is more concentrated in the peel and the white inner pulp. Orange peel is rich in soluble fibers like pectin, which acts as a prebiotic (fibers that nourish beneficial bacteria in the gut). One tablespoon of peel provides about four times the amount of fiber found in the fruit’s flesh by weight.
Fiber contributes to digestive health by preventing constipation, lowering cholesterol, and improving heart health. It also aids in weight management by increasing feelings of fullness.
Antioxidants and Polyphenols: Both the flesh and peel of the orange contain a rich array of antioxidants, particularly flavonoids like hesperidin and naringenin, and Vitamin C. Peels, however, have a significantly higher concentration of these polyphenols compared to the flesh. Studies have shown that the total antioxidant content and activity in orange peel is much higher than in the fruit itself.
Antioxidants neutralize harmful free radicals in the body, protecting cells from oxidative damage associated with aging and chronic diseases such as cancer and heart disease. Flavonoids in the peel (like hesperidin and polymethoxylated flavones such as nobiletin and tangeretin) are also being studied for their potential in cancer prevention and fighting cancer cells.
Other Vitamins and Minerals: Oranges and their peel provide a range of B vitamins (such as folate, Vitamin B1/B2/B6) in good quantities, along with moderate levels of potassium and calcium. Potassium is vital for heart health and blood pressure regulation. The peel also contains beta-carotene (a precursor to Vitamin A), which contributes to skin and eye health.
Health Benefits of Oranges and Their Peel
Orange has an excellent reputation as a healthy food, and scientific research confirms many of the health benefits associated with consuming it and its peel:
Boosting Immunity and Fighting Diseases: The abundant Vitamin C found in both the fruit and peel is essential for immune system support. It enhances the function of both innate and adaptive immune cells and helps improve the skin’s ability to act as a protective barrier. Studies have shown that getting adequate Vitamin C can shorten the duration and severity of colds and boost the body’s resistance to infections.
Moreover, oranges possess antimicrobial properties due to the essential oils in the peel. Studies indicate that orange peel oil, rich in the compound limonene, has antibacterial activity against pathogens like E. coli and Staphylococcus, potentially helping protect the body from certain infections.
Heart and Vascular Health: The combination of nutrients in oranges positively impacts heart health. Soluble fiber helps reduce levels of harmful cholesterol in the blood, while potassium assists in regulating blood pressure. Additionally, Vitamin C and flavonoids act as antioxidants that reduce inflammation and the impact of free radicals on the arteries. Research has shown that a diet rich in Vitamin C and fiber is associated with improved heart health and a lower risk of heart disease.
A recent report indicated that not only is orange rich in Vitamin C, but it also contains high levels of antioxidants, potassium, and fiber, all of which are linked to a reduced risk of heart disease.
Additionally, research has also explored the specific benefits of compounds in orange peel for heart health. A study published in 2024 found that an orange peel extract reduced the production of TMAO in the intestines of mice. TMAO is a compound produced by bacterial activity that is associated with the risk of atherosclerosis and heart disease.
Due to the improvement in the gut environment, positive effects on heart health indicators were observed in the male mice in the study. These preliminary results suggest the potential use of peel components in preventing heart disease by modifying the gut microbiome.
Improving Digestion and Gut Health: Thanks to its high fiber content and prebiotics, consuming oranges and their peel supports digestive health.
The fiber facilitates bowel movement and prevents constipation, while nourishing the beneficial gut bacteria that play a role in digestion and colon health. A lab study showed that pectin from orange peel acts as a prebiotic that promotes the growth of beneficial gut bacteria. These bacteria, in turn, produce compounds that support colon health and suppress the growth of harmful bacteria.
A healthy gut microbiome is associated with improved nutrient absorption, strengthened immunity, and even improved mood. Some evidence also suggests that flavonoids in citrus may help prevent stomach ulcers and reduce inflammation in the digestive tract with their antioxidant and anti-inflammatory properties.
Anti-Cancer and Chronic Disease Prevention: Oranges and their peel contain a host of compounds that contribute to the prevention of cancer and chronic diseases. Antioxidants (such as Vitamin C and flavonoids) help protect the DNA of cells from mutations that could lead to cancer. Lab studies have shown that hesperidin and PMFs (polymethoxylated flavonoids) found in orange peel have growth-inhibiting effects on cancer cells or induce programmed cell death.
Furthermore, high-fiber diets are linked to a reduced risk of colon cancer, as fiber aids in eliminating toxins and improving colon health.
In addition to cancer, the polyphenols in oranges may help reduce the risk of other chronic diseases. Epidemiological studies have shown that citrus consumption is associated with improved blood sugar control, lower rates of obesity, and better brain function as individuals age.
For example, nobiletin, a flavonoid found in citrus peel, has been shown in preclinical trials to have anti-inflammatory properties and improve insulin sensitivity, which may aid in the prevention of Type 2 diabetes and obesity.
Brain Health Support: One of the lesser-known benefits of oranges and their peel is their potential for brain health and cognitive functions.
Recent research indicates that some citrus flavonoids (like hesperidin and nobiletin) have neuroprotective effects. A small clinical study on Alzheimer’s patients found that daily consumption of a concentrated orange peel extract rich in nobiletin for one year slowed the decline of cognitive abilities compared to those who did not take the extract.
Researchers suggest that the antioxidant and anti-inflammatory properties of these compounds, along with their ability to enhance signaling pathways related to memory, may explain this promising effect.
Another study showed that older adults who drank orange juice rich in flavonoids for eight weeks performed better in memory and cognitive speed tests.
Although this area of research is still in its early stages, it hints that incorporating oranges or orange peel extracts into the diet may play a role in preserving brain health and reducing cognitive decline with age.
Beauty Benefits and Skincare with Orange Peel
The benefits of oranges extend beyond internal health to include skincare and beauty due to the richness of the fruit in nutrients and antioxidants.
Vitamin C plays a dual role here: in addition to supporting immunity, it is essential for collagen production, which maintains the skin’s freshness and elasticity. Consuming oranges rich in Vitamin C helps improve skin appearance from the inside by supporting collagen formation and protecting the skin from free radical damage, which accelerates aging.
However, the most notable in the cosmetic field is the use of orange peel and its topical applications. Historically, many cultures have used powdered orange peel in face masks and natural exfoliants for brighter, softer skin.
Benefits through Active Compounds in the Peel
Anti-Aging and Antioxidant Properties: Orange peel is rich in antioxidants (like Vitamin C and flavonoids) that protect skin cells from photo-oxidation and damage caused by UV exposure and pollution. A recent scientific review indicated that hesperidin—a flavonoid abundant in orange peel—has antioxidant and anti-inflammatory properties that make it useful in natural skincare products. Hesperidin and other antioxidants help reduce the appearance of wrinkles and fine lines by inhibiting the breakdown of collagen and elastin fibers in the skin. They also improve the skin’s barrier function, preventing moisture loss and maintaining skin suppleness.
Researchers are currently studying the inclusion of orange peel extracts in anti-aging products for their ability to promote sustainable and safe skin youthfulness.
Skin Brightening and Even Tone: Orange peel contains natural acids such as citric acid and Vitamin C, which act as a gentle exfoliant, removing dead skin cells and stimulating cell renewal. This helps lighten dark spots and surface pigmentation, giving the skin a natural radiance.
Reports suggest that using powdered orange peel in homemade face masks with other ingredients (like yogurt or honey) helps even out skin tone and reduce pigmentation due to the mild exfoliating effect of citric acid and the antioxidant properties that inhibit excessive melanin production.
The peel also acts as a natural cleanser for pores; it deeply cleanses the skin and reduces excess oil, which positively impacts skin clarity and prevents blackheads and acne.
In fact, some studies suggest that the anti-inflammatory properties of citrus peel extracts may help soothe acne and improve conditions like psoriasis by encouraging the renewal of healthy skin cells.
Protection from UV Damage: Lab studies have confirmed that flavonoids in orange peel (such as hesperidin and nobiletin) may offer protection against the harmful effects of UV rays on the skin.
These compounds can absorb some UV rays and act as antioxidants in the skin, reducing DNA damage caused by UV radiation and decreasing the risk of redness and inflammation after sun exposure. Thus, peel extracts could be effective ingredients in natural sunscreens or post-sun exposure products to reduce damage and accelerate skin recovery.
Wound Healing and Resistance to Skin Infections: In addition to its cosmetic benefits, orange peel has useful properties for healing the skin. Its Vitamin C content supports collagen production, which is essential for tissue regeneration, potentially speeding up the healing of minor wounds. Additionally, the essential oils in the peel—especially orange essential oil—have antibacterial and antifungal properties, helping to cleanse minor wounds or prevent skin infections.
Some exploratory studies found that applying orange peel extract to affected areas resulted in improved skin repair and reduced local inflammation. Although these medical uses still require more research, they open the door for the development of future natural skincare treatments.
Environmental Benefits and Reusing Orange Peels
The positive impact of oranges extends to the environment as well, especially when it comes to reusing orange peels and reducing waste. In the commercial juice industry, orange peel and its byproducts account for about 50% of the fruit's weight. This means that huge quantities of orange waste are discarded. Rather than treating these peels as waste, there is an increasing trend to find new and sustainable uses for them, which brings both environmental and economic benefits. Here are some ways orange peels contribute to environmental conservation and waste reduction:
Turning Peels into Organic Compost and Natural Fertilizer: Orange peels contain organic materials rich in nutrients (such as potassium and magnesium) that are beneficial for soil. Peels can be composted with other organic waste to create natural fertilizer that improves soil structure and fertility.
This reduces the amount of organic waste that ends up in landfills and lowers methane emissions generated by anaerobic decomposition.
A study published in 2023 concluded that citrus peels are particularly useful for enriching garden soil because they improve soil aeration, moisture retention, and nutrient content.
Furthermore, citrus peels' high moisture content and high-carbon content help balance compost piles, enriching compost with vital nutrients.
