This winter, before you meticulously peel your orange and discard the white, spongy layer, you might want to reconsider. Health experts are highlighting that this often-discarded part of the fruit, known as the pith, is a nutritional powerhouse that deserves a place on your plate.
The Hidden Nutritional Treasure in Your Orange
According to Dr. Amreen Sheikh, Chief Dietitian at KIMS Hospitals in Thane, the orange pith is one of the most underrated sources of essential nutrients. She emphasises that keeping even a small amount of this bitter layer can significantly impact your digestion, immunity, and overall health.
So, what makes the pith so special? Dr. Amreen explained to indianexpress.com that the soft white layer beneath the peel is packed with far more fibre than the juicy pulp itself. This fibre plays a crucial role in slowing down sugar absorption, ensuring steady digestion, and supporting a healthy gut. Beyond fibre, the pith is also a source of vitamin C, potassium, and unique plant compounds that are absent from the juice alone. Consuming oranges with some pith intact helps you feel fuller for longer and provides a more balanced nutritional profile compared to eating just the sweet segments.
Powerful Antioxidants and Their Health Benefits
The dietitian shed light on the specific antioxidants concentrated in the pith. She stated that it is rich in flavonoids like hesperidin and naringenin. These compounds are vital for protecting the heart, blood vessels, and the immune system.
Their primary function is to lower oxidative stress, empowering your body to better combat the daily effects of pollution, stress, and unhealthy dietary choices. Dr. Amreen added that studies on citrus fruits indicate these flavonoids can also improve blood flow and help the body manage inflammation more effectively.
How to Include Orange Pith in Your Diet
Is there a recommended quantity for consuming orange pith to gain its benefits without the strong taste? Dr. Amreen clarified that while there isn't a strict prescribed amount, a simple approach works for most people. Leaving a thin layer of pith on each orange segment is sufficient to provide a boost of fibre and flavonoids without making the fruit unpleasantly bitter.
For those who find the flavour too strong, she suggests a practical solution: try mixing the pith into yoghurt, salads, or smoothies. This method effectively masks the bitterness, making it a palatable and easy way to enhance your meal's nutritional value.
