Bayou Health | The Peels Pack the Punch

BY SHANNON DAHLUM, FDN-P

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here really isn’t anything more refreshing than some ice cold freshly squeezed lemonade or limeade on these hot summer days. Maybe you prefer a small squeeze of lemon in your water for both the flavor and the benefits the at the juice provides. If you’re only incorporating the juice, however, you’re throwing out the most powerfully health supporting part of the citrus.

The peel and pith from citrus fruits contain upwards of five times more nutrient density than the juice and pulp. The outer layers are where the real medicinal benefits of these fruits exist. The peel isn’t only a richer source of antioxidants than the meat inside, but they contain bioflavonoids which serve to protect the fruit from microbes. When you ingest it, it also supports the microbial balance in your gut. The bioflavonoids are also powerful immune boosters, support healthy lipid levels, insulin sensitivity, cellular replication, apoptosis (cleaning out of damaged cells), cardiovascular health, lymphatic movement, and more.

A study performed at The University of Massachusetts Amherst showed that substances produced in the gut from flavonoids in citrus peels are involved in decreasing inflammation in the colon. Treating inflammation in the colon with these flavonoids can be helpful for conditions like irritable bowel disease, ulcerative colitis, and even colorectal cancer.

Another study performed at the University of Florida Institute of Food and Agricultural Sciences showed that extracts from orange peels protect against cardiovascular disease. When bacteria in the gut feed on certain nutrients during digestion, they produce a byproduct called trimethylamine N-oxide (TMAO). The level of TMAO being produced is a powerful predictor of cardiovascular disease. However, orange peels contain components that interfere with the production of TMAO. In short, consumption of orange peels modifies the gut microbiome in such a way as to help prevent atherosclerosis, or the fatty deposits on the inner walls of arteries that can lead to cardiovascular disease. Citrus peels have been used to support cardiovascular health in Ayurvedic medicine for centuries, and we now have scientific research to back up its use.

Certain flavonoids found in citrus peel have shown anti-obesity potential in studies, as well. In one particular study, obese mice (obesity was induced through high fat diet) were given a citrus peel extract for 16 weeks while on a high fat diet. The citrus extract resulted in reduced fat cell size, reduced body fat tissue weight and alleviated total body weight. Changes that were observed in the gut microbiome from the citrus peel extracts may be responsible for the improved metabolic health and for the anti-obesity mechanism.

D-limonene, one of the flavonoids in citrus peels, has been shown to be protective against stomach, colon, skin, pancreatic and liver cancers. Studies have also suggested that extracts of citrus peels are an effective anti-cancer agent that may potentially serve as a therapeutic option for prostate cancer, which is the second leading cause of cancer related deaths in men.

Other ways the bioflavonoids in the peels of citrus fruits support your health are by boosting immunity, enhancing the antiviral properties of the vitamin C also contained in the fruit, protecting against DNA damage, protecting the health of cell walls, supporting healthy skin and protecting against skin aging, supporting healthy blood sugar and insulin sensitivity, and supporting healthy lymphatic circulation.

The lymphatic system is part of the immune system and it plays a main role in detoxification, as it carries waste products and cellular debris that need to be excreted. This system is made up of vessels through which lymph fluid flows, but unlike the circulatory system, the fluid isn’t “pumped” through lymph vessels. Instead, the squeezing of nearby muscles and the pulsing of arteries helps to encourage this fluid to move. Essentially, moving your body and getting your heart rate up is required to maintain healthy lymphatic flow. When lymph fluid becomes static or congested, waste products can accumulate, mold and fungus can grow, and the body becomes overburdened with toxins which can eventually lead to immune dysfunction and chronic illness.

Diosmin, a flavonoid found the the white pith of citrus fruits, increases lymphatic contractions which in turn, helps move fluid and prevent lymph stagnation. One small scale study showed that diosmin may bring relief to breast cancer* patients suffering from secondary swelling (lymphedema) caused by radiation treatment. In women suffering from severe lymphedema, diosmin increased lymphatic migration speed by six times greater than the control group.

Diosmin has been shown to improve the tone and health of veins, reduce swelling in the calves and ankles, reduce pain and fatigue in the legs, and even alleviate symptoms of restless leg syndrome. Other conditions of both the lymphatic and blood vessels that are treated widely in Europe with citrus bioflavonoids include hemorrhoids, chronic venous insufficiency, leg ulcers, easy bruising, and nosebleeds.

*Safety note for breast cancer patients: The citrus bioflavonoid tangeretin may reduce the effectiveness of tamoxifen, a drug used to treat breast cancer.

Preliminary studies indicate that diosmin may also have a preventative effect on neurological conditions like Alzheimer’s. In a study conducted on mice, researchers found that diosmin reduced soluble and insoluble beta-amyloid plaques (implicated in the development of Alzheimer’s) by 37 and 46% respectively. Citrus flavonoids may inhibit an enzyme implicated in the development of beta-amyloid plaques that has been linked to several disorders of the central nervous system.

Clearly, if you’re using the juice and pulp of citrus fruits and tossing the peel, you’re wasting the most powerful part of the fruit. Incorporate the peels by utilizing the zest in your cooking, or just try eating your orange sections with the peel still attached. The pith and peel are more bitter than the inside of the fruit, so it may take some getting used to in order to acquire a taste for it. Try adding whole citrus sections into a smoothie, where the sweetness imparted by the other fruits included can help to balance the tartness of those peels. Personally, I prefer to blend a whole frozen lemon or lime in the blender with some coconut water or spring water and chug it down as is. Starting the day with this is a fantastic way to boost cellular hydration, get the bowels moving, and support healthy detoxification. Just don’t forget to prioritize using organic citrus fruits if you’re going to ingest those peels.

My favorite way to enjoy the entire citrus fruit is by making a batch of Brazilian Lemonade. Contrary to what the name implies, it’s actually made with limes. It’s the perfect balance of tart and sweet, and slightly creamy. The original recipe calls for sweetened condensed milk, but I prefer to use sweetened condensed coconut milk in its place. The combination of sweet coconut and lime are the epitome of a deliciously refreshing summer drink.

Brazilian Lemonade

Serves 8-10
4 large organic limes, washed and quartered (frozen limes work well, too!)
1 11.25 oz can sweetened condensed coconut milk
5 cups cold spring or filtered water
Ice as desired

1. Add limes, milk and water to your blender and blend until smooth.
2. Either pour mixture over ice or add ice to the blender and blend again, to make frozen Brazilian Lemonade.

Option: for a smoother textured beverage, strain the mixture through a cheesecloth or fine mesh strainer after step one to remove the bits of blended peel. Because the peel and pith have been blended into the beverage, the beneficial flavonoids will still be present!

You can amp up the the mineral content and turn this into a fantastic electrolyte replacement drink by using coconut water in place of the spring or filtered water, and adding a pinch of Celtic sea salt or Redmond’s Real Salt. This is a great option after working up a sweat.

The lemonade is best served the same day, because the bitterness will become more pronounced as it sits.