Peels of citrus fruits contain flavonoids, pectin, carotenoids and essential oils, of which hesperidin is a flavonoid of interest for its ability to support lipid metabolism and blood vessel function.
Unlike the segments, the white peel and pulp under the orange peel contain a significant amount of plant compounds.
Orange peel is rich in flavonoids, pectin, essential oils and carotenoids. Preclinical studies have noted that these ingredients can affect lipid metabolism, blood sugar, inflammatory reactions and the intestinal microbiome.
Among the flavonoids of oranges, hesperidin is researched quite a lot. This is a compound belonging to the flavanone group, with antioxidant properties and is being studied for endometrial function - the layer of cells lining inside blood vessels.
This explains why orange peel is of interest in cardiovascular research: if flavonoids from orange peel contribute to improving blood lipids and endothelial function, they can theoretically help reduce some cardiovascular risk factors.
If you want to include orange peels in your diet, the simplest way is to shave a small amount of the orange peel on the outside and sprinkle it on unsweetened yogurt, oats, salads, or fish dishes.
It is not necessary to eat the entire thick piece of skin. The white pulp has pectin but is often bitter and has a difficult-to-eat texture.
You can cut the washed orange peel very thinly to make orange peel tea, or use a small amount of shredded peel in the dish. The most important thing is to wash thoroughly under running water and scrub the surface thoroughly before use.
Do not use the peels of oranges of unknown origin, moldy or signs of damage.
In particular, do not confuse orange peel used as food with essential oils or concentrated orange peel extract tablets. The content of active ingredients in supplements can be much higher than the amount obtained from food.
To protect cardiovascular health for a long time, it is necessary to control blood pressure and cholesterol, not to smoke, exercise regularly, maintain a reasonable weight and prioritize vegetables, whole grains, nuts, fish and unsaturated fats.
