Nutrition: The Health Benefits of Citrus Peels

Aileen Brabazon, a certified holistic nutritionist, explains the great health benefits of citrus peels.

Nutrition: The health benefits of citrus peels

The surprising health benefits of citrus peels

Is it true that there are as many, if not more, nutrients in the zest of citrus fruits as in the fruits themselves?

Yes, the rinds seem to be more nutrient dense than the flesh. Citrus peels are packed with immune-boosting vitamin C, bone-building calcium and anti-inflammatory, antioxidant bioflavonoids. They also provide potassium, which helps keep blood pressure in check, and limonene, a phytochemical that may have anti-cancer effects and can help with heart burn.

However, if you have low calcium levels or a history of calcium oxalate kidney stones, check with your doctor before zesting every day. Citrus peels contain oxalates, which interfere with your body’s calcium absorption.

What’s the best way to get at the citrus peel: zest or chop?

A zester is best. And if you don’t own one, use a grater instead.

What are your favourite ways to use the rind?

Lemon or lime zest is great in fruit smoothies and stirred into plain yogurt that is topped with raspberries and/or strawberries and sweetened with a bit of stevia or unpasturized honey. I like to add it to many of the healthy muffins and pies I bake, as well as the salad dressings I make with lemon juice and olive oil.

Is it best to use organic, or does it matter?

Yes, it is better to choose organic ‘ especially when you’re eating the peels ‘ because the skins of conventionally grown citrus fruits can contain pesticide residue.

Related content:

Secrets to Staying Healthy & Happy


News: Spinal fluid test can predict Alzheimer’s disease

What would you do if you knew that you would eventually become one of the half-a-million Canadians currently struggling with Alzheimer’s disease (AD) or some form of dementia? What if you could predict it, years in advance? Researchers in Belgium have discovered that they can predict Alzheimer’s by analyzing spinal fluid, reports the CBC.Researchers from […]


“It works for me!” -Florence K

Montreal-based musician Florence K was a music-lover from a young age. As a child, she even went on tour with her mother Natalie Choquette, a well-known Canadian opera singer.Music isn’t her only passion though – she’s also planning to become a yoga instructor, loves coconut milk and dreams of travelling to Egypt. Learn a little […]


Kiwi and Kale Smoothie

Get energized with some protein-packed green power! Combining veggies and fruit in a milk smoothie is a sweet way to do it. Kale is rich in nutrients, including vitamins A, C and K; calcium; and iron.