Originally published on Herbal Medicine from Your Garden
If you’ve bought a lemon or two to make your own lemon meringue pie filling, or to use the juice some other way, don’t throw away the peel – it’s full of nutrition. The same goes for oranges, both the sweet ones we eat from the fruit bowl and the bitter ones used for marmalade.
OK. I understand that you might already use orange peel in your marmalade, if that’s why you bought the oranges. Personally I prefer mine shredless, but we’re all different. It may be, also, that you buy your lemons to slice up and put in drinks. Or you may just never buy either of these fruits, so you don’t have any peel that you can put to good use. No problem! You can buy dried lemon and orange peels in some health stores and herbalists.
I hope that you are careful about the oranges and lemons that you buy, particularly if you’re using the peel in cooking or adding it to drinks, because commercial citrus growers aren’t picky about using chemicals, many of which are extremely bad for you. Obviously, a lot of these end up on the skin. So as you are probably accustomed to me saying in every post, it’s important that the peel you use comes from organically grown oranges or lemons (or other citrus fruit).
So why should you go to the trouble of rescuing your citrus peels, or even buying them in? You’ll be amazed just how good for you these little bits of detritus actually are!
First off, there’s a lot more nutrition in lemon and orange peel than you might expect from something you would normally throw away. Here’s a breakdown:
|Nutrition per 100g|
|Nutrient||Lemon Peel||Orange Peel|
But the nutrients are only half the story. There’s also evidence that components not listed in this table, for example bioflavonoids, have health benefits that have little to do with vitamin and mineral content (so far as we know). One of these interesting substances is d-limonene, found in all citrus peel, which is used to treat GERD (gastroesophageal reflux disease). It also dissolves cholesterol – even when it’s formed into gallstones. Another property of limonene is as a preventive against colorectal, breast and some other cancers. Useful indeed!
Lemon peel also contains a flavonoid called naringin, a powerful antioxidant. Another flavonoid called hesperidin is found in the white pith of lemons, and this may be helpful for menopausal women by inhibiting bone loss (osteoporosis).
Recent research indicates that citrus peel may also help to prevent diabetes, obesity and heart disease by reducing TG and cholesterol.
Great! I hear you saying. But if I don’t have to eat it, how do I get these amazing benefits? Easy. Either stick it through a blender or juicer to get it really fine so you can add it to food, smoothies and so on or make an infusion, or both. You can also use it in larger size pieces (remove the pith to reduce bitterness) in recipes using grains and rice.
To make a standard infusion you would use about 15-30g fresh peel or a teaspoon or two of dried peel to each cup of boiling water. Leave it to brew for 5-15 minutes (the longer you leave it, the more beneficial the resulting tea). Sweeten to taste, and enjoy.
Where to get it
Lemon, sweet and bitter orange are all used to make essential oil, extracted from the peel. Like all citrus oils, they are photo-sensitising, so you should avoid tanning beds and sunshine for 48 hours after use.
If you are lucky enough to live in an appropriate climate and have a large enough garden to grow your own lemons and oranges, please bear in mind that organic is best, because that way you know what you’re getting is pure and unadulterated with chemicals.