Why you shouldn’t throw away the orange pith this winter

If the taste is too strong, try mixing the pith into yoghurt, salads, or smoothies to make it more palatable

Representational image (Photo: Freepik)

Most people peel an orange and remove the pith — which is the spongy part between the skin and the fruit. However, health experts say this bitter, white layer is more valuable than it looks. According to Dr Amreen Sheikh, Chief Dietitian, KIMS Hospitals, Thane, “The orange pith is one of the most underrated sources of fibre and plant compounds. Keeping even a small amount of it in your diet can make a big difference to digestion, immunity, and overall health.”

So, what is the primary source of nutrients in an orange pith?

Dr Amreen told indianexpress.com, “The soft white layer under the orange peel has much more fibre than the pulp. This fibre helps slow sugar absorption, keeps digestion steady, and supports gut health. The pith also has vitamin C, potassium, and plant compounds you won’t find in the juice alone. Eating oranges with some pith helps you feel full longer and gives you more balanced nutrition than just eating the sweet parts.”

Representational image (Photo: Freepik)

Are there certain antioxidants concentrated in the pith, and what benefits do they have?

The dietitian explained, “The pith is rich in flavonoids, such as hesperidin and naringenin, which help protect the heart, blood vessels, and immune system. These compounds help lower oxidative stress, enabling your body to better handle the daily effects of pollution, stress, or unhealthy foods.”

She added that studies on citrus fruits show that these flavonoids can improve blood flow and help the body manage inflammation more effectively.

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Any recommended quantity of the orange pith that one should consume to gain benefits without affecting taste?

There isn’t a set amount, but leaving a thin layer of pith on each orange segment is enough for most people, Dr Amreen elaborated. “This gives you fibre and flavonoids without making the fruit too bitter. “If the taste is too strong, try mixing the pith into yoghurt, salads, or smoothies to make it more palatable,” she concluded.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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