Orange Peel Tea: Health Benefits, How to Make It, and Why You Should Include It in Your Routine

Orange peels are usually discarded after eating the fruit, but they actually contain powerful health properties that many people overlook. Rich in nutrients and bioactive compounds like flavonoids and vitamin C, orange peels can be used to make tea—a natural, flavorful, and sustainable drink with multiple benefits.

In this article, you’ll learn what orange peel tea is for, how it affects the body, how to prepare it properly, and what precautions to take in order to enjoy its full benefits safely.

What is orange peel tea?

Orange peel tea is an infusion made from the outer skin of the orange, typically used after the fruit has been eaten. This peel, often thrown away, is rich in medicinal properties that support heart health, digestion, and the immune system.

It contains essential oils, fiber, antioxidants, and anti-inflammatory compounds. All of this makes orange peel tea an excellent choice for those seeking natural remedies, disease prevention, and improved well-being.

Main health benefits of orange peel tea

1. Boosts the immune system

Orange peels contain high amounts of vitamin C and flavonoids, which help strengthen the body’s natural defenses. This tea can help prevent colds, flu, and other infections. Additionally, it promotes the production of white blood cells that fight off viruses and harmful bacteria.

2. Supports digestion

The natural fibers and compounds in orange peels stimulate the production of digestive enzymes. Drinking this tea can reduce bloating, gas, acid reflux, and discomfort after meals. It also supports better absorption of nutrients.

3. Promotes relaxation

The citrus aroma and essential oils in orange peels act on the nervous system, reducing anxiety and stress. That’s why this tea is perfect for unwinding after a long day. It may even improve sleep quality when consumed in the evening.

4. Acts as an antioxidant

Antioxidants like hesperidin and naringenin found in the peel combat free radicals that damage cells and accelerate aging. This may help reduce the risk of chronic diseases such as cancer, type 2 diabetes, and Alzheimer’s disease, while also preserving healthy skin.

5. Helps control cholesterol

Flavonoids in the orange peel assist in lowering LDL (“bad” cholesterol) and increasing HDL (“good” cholesterol). This balance is crucial for heart health and reducing the risk of cardiovascular disease.

6. Regulates blood pressure

Orange peels are rich in potassium, which helps eliminate excess sodium from the body. This promotes better blood circulation and contributes to lower blood pressure levels. Regular consumption can support people with hypertension.

7. Aids in weight management

Although not a miracle solution, orange peel tea can be helpful in weight loss diets. It’s low in calories, improves digestion, and reduces fluid retention. Additionally, its calming effect can prevent stress-related overeating.

How to make orange peel tea

Preparing this tea is easy, but some care is needed to retain its health properties and avoid risks. The best option is to use organic oranges, since conventional ones may contain pesticide residues.

Ingredients:

• Peel of 1 medium orange (preferably organic)
• 2 cups of filtered water (about 500 ml)
• (Optional) Cinnamon, clove, or ginger for added flavor and benefits

Instructions:

1. Wash the orange peel thoroughly. If not organic, soak it in water with baking soda for 10 minutes to help remove chemical residues.
2. Cut the peel into small pieces, avoiding the white pith to reduce bitterness.
3. Bring the water to a boil.
4. Add the orange peel and optional ingredients like cinnamon or clove.
5. Boil for 5 minutes, then turn off the heat.
6. Cover the pot and let the mixture steep for 10 more minutes.
7. Strain and serve hot or cold.

Extra tip:

You can dry the peels in the sun or in a low-temperature oven and store them in a sealed glass jar. Dried orange peels can last up to three months and make it easier to prepare tea anytime.

How to enhance the effects of orange peel tea

This tea pairs well with other herbs and ingredients to boost its effects and variety. Here are some combinations:

• Chamomile: Enhances the relaxing and calming effects.
• Ginger: Boosts anti-inflammatory action and helps speed up metabolism.
• Mint: Improves digestion and adds a refreshing flavor.
• Cinnamon: Helps regulate blood sugar and adds an aromatic touch.

These combinations not only offer more flavor but also enrich the tea’s nutritional profile.

Are there any side effects?

Although natural, orange peel tea isn’t recommended for everyone. Keep these points in mind:

• People with gastritis, severe acid reflux, or ulcers should avoid consuming it in excess.
• Pregnant or breastfeeding women should consult a doctor before drinking regularly.
• Non-organic orange peels may contain pesticide residues. Always wash thoroughly or choose organic.
• If you’re taking medications for blood pressure or cholesterol, check with your doctor before adding the tea to your routine.

In general, it’s safe to consume up to two cups a day.

Other uses for orange peel

The benefits of orange peel go beyond tea. Here are some other creative and sustainable ways to use it:

Natural air freshener

Boil orange peels with cinnamon and clove to create a natural scent for your home, avoiding artificial sprays.

DIY body scrub

Crush dried orange peels and mix them with sugar and vegetable oil for a homemade exfoliating scrub.

Insect repellent

The citrus aroma of dried peels repels insects. Leave them in small bowls around the house or rub fresh peel directly onto your skin.

These uses help reduce food waste and make the most of everything the fruit has to offer.

Why add orange peel tea to your daily routine?

Incorporating orange peel tea into your lifestyle is more than a health decision—it’s a shift in perspective. Rather than discarding something so rich in nutrients, you’re turning it into a powerful wellness tool.

It’s natural, affordable, and easy to prepare. And with its wide range of health benefits, it can become a regular part of your self-care habits.

By doing so, you’re not only improving your physical health but also contributing to a more sustainable and mindful way of living.

Final thoughts

Orange peel tea is a functional, accessible, and health-boosting beverage. It strengthens immunity, aids digestion, regulates cholesterol and blood pressure, calms the nervous system, and protects against cellular damage.

Its preparation is simple, and combining it with other herbs makes it even more versatile. With moderate consumption and care in selecting quality peels, you can turn a common kitchen leftover into a natural remedy for daily use.

So why not start today? Brew your first cup and experience how something so simple can have such a powerful impact on your health and well-being.