Food, Healthy Eating

Benefits of Citrus Pith – Why You Should Eat the Peel


Take a waste-not-want-not approach to citrus and eat the pith!

Among the many battles that people wage with food is the timeless struggle to peel citrus fruits. Whether handling oranges, grapefruits, or lemons, breaking through their bright, clean outer shell to the juicy segments beneath can result in stinging eyes and unfortunate paring-knife duels. What’s worse? After you successfully peel back a citrus fruit’s rind, there’s still the pith blocking your way–the white, papery membrane that to some is an offense to the eyes and the tongue.

I’ve watched family and friends sit for upwards of 20 minutes trying to remove that white pith from a grapefruit or orange, worrying their fingers and the fruit itself to a state of decimated pulp. I, on the other hand, was given suspicious glances when I happily consumed the pith of my citrus, even paring off what was left attached to the rind I’d discarded to munch on slices of the flesh.

My strange habit started in college, when I’d observed one of my classmates I’ll refer to as “bohemian” gleefully sucking on orange peels throughout a extracurricular club meeting. I was aghast, and when others questioned her she simply scoffed, “All the good stuff’s in the flesh, duh.” Health conscious as I was even then, but opting for a slightly neater version of her trick to find more nutrients from an already nutrient-packed fruit, I started cutting out layers of the pith as well not for using as zest in baking or as a garnish but to enjoy as much as I did the fruit itself.

It’s no secret that the peels and skins of produce (think sweet potatoes, apples, tomatoes) contain a majority of the food’s nutritional value. But citrus pith is among the most concentrated sources of many beneficial nutrients–there are over 60 different flavinoids in the fruits in general–which makes it an ideal way to amp up your healthfulness (especially during the winter, when your immunity needs a boost) without adding anything to your diet. If you can’t handle the taste or texture of the pith on its own, try adding them to a smoothie or adding zest to sauces, dressings, and other recipes (some lemon zest can give a nice zing to quinoa pilaf or a tofu glaze).

Grapefruits, mandarin, and lemons (just the peel) contain naringenin, which can stimulate the liver to burn excess fat and reduce blood sugar, triglycerides, and cholesterol; it’s such a powerful antioxidant that it can reverse the DNA damage that causes cancer and radiation-induced damage to the cells of the body. Lemons, limes, grapefruit and oranges, contain hesperidin, which studies show can reduce bone loss and lipids post-menopause. The compound that gives citrus its smell, d-limonene, likewise fights cancer, high cholesterol, and indigestion from stomach acid.

Citrus’s claim to fame, vitamin C, is also more potent in the peel: compared to one wedge of lemon, 1 T. of peel as twice as much vitamin C and three times as much fiber. You’ll also find vitamins A, C, B6 and B5; calcium; riboflavin; thiamin; niacin; and folate.

An added bonus is that consuming citrus pith means reducing your food waste. A win-win for body and planet!

How will you incorporate citrus pith into your diet?

Related: The Benefits of Matcha Tea

Also by Jennifer: 3 Things You Need to Know About Grape Seed Oil

Benefits of Licorice Root

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Photos: Jennifer Kurdyla


Jennifer Kurdyla

Jennifer Kurdyla

Features Editor at Peaceful Dumpling
Features Editor Jennifer Kurdyla is a New York City girl with Jersey roots and a propensity for getting lost in the urban jungle. An experienced publishing professional, yoga instructor, home chef, sometimes-runner, and writer, she adopted a vegetarian lifestyle in 2008 and became vegan in 2013. She has written for The Harvard Review Online, The Rumpus, and Music & Literature and maintains a wellness-based website, Be Nourished, which features original writing and recipes. Follow her on Facebook, Instagram @jenniferkurdyla, Twitter @jenniferkurdyla, and Pinterest.
Jennifer Kurdyla
  • Kara Cole Turner

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  • Francis Gee

    I enjoy watching the looks on the disbelieving faces of the people when around me while munching on the lemon rind and pith.
    Indeed the expressions can often be very gnarly.

  • Kit Ruseau

    I take a thinly sliced lemon and put in a jar of honey to use in tea. The lemon rinds absorb the honey and taste like candy in a day or two. The lemon liquifies the honey so it mixes easily in tea or water.

    • Jennifer Kurdyla

      What a great idea!

  • JoeCubano

    Cut the grapefruit in eights, Simply eat the flesh and pith off each section. Peels right off and is much easier than trying to peel one. I grew up working in groves and it’s how we ate them. Very easy.

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