Is It Good to Boil Orange Peels and Drink for Health?

January 2, 2026 •

4 min read

Did you know that orange peels contain significantly more vitamin C and fiber than the fruit's flesh? For those wondering, 'is it good to boil orange peels and drink,' the practice of making orange peel tea has been used in traditional medicine for centuries and can offer a number of health benefits, as well as some potential downsides.

Quick Summary

Boiling orange peels releases beneficial compounds like flavonoids, antioxidants, and essential oils, creating a nutritious tea with potential health advantages. This practice can support digestive health, reduce inflammation, and boost immunity, but requires careful preparation to minimize pesticide exposure and bitterness. Risks include potential digestive upset from excessive consumption. Consider using organic oranges for the safest results.

Key Points

Rich in Antioxidants: Orange peels are a potent source of flavonoids and other antioxidants that are released into water when boiled, helping to fight oxidative stress.
Digestive and Immune Support: Drinking orange peel tea can aid digestion due to its high fiber content and boost the immune system with its concentrated nutrients.
Risk of Pesticides: Conventional oranges can harbor pesticide residues on their peels, making the use of organic oranges highly recommended for tea preparation.
Boiling Reduces Bitterness: The bitterness of orange peel tea can be managed by carefully peeling the orange to avoid the white pith and controlling the simmering time.
Potential Digestive Upset: Excessive consumption of orange peel tea can lead to digestive discomfort like bloating or acid reflux in some individuals.
Flavorful Waste Reduction: Boiling orange peels is a great way to utilize a discarded part of the fruit to create a flavorful, health-promoting beverage.
Limonene Benefits: The essential oil limonene, found in orange peels, offers anti-inflammatory and potential anticancer properties that can be extracted into the tea.

The Nutritious Compounds in Orange Peels

Orange peels are often discarded, but they are packed with beneficial nutrients and plant compounds that can be extracted by boiling. A study published in the Journal of Food Chemistry & Nanotechnology detailed how orange peels contain a wide array of antioxidants, including flavonoids, phenolic acids, carotenoids, and limonoids. The boiling process is effective for releasing many of these compounds into the water, creating a flavorful and potentially therapeutic tea. However, it is important to note that the heat can degrade some of the vitamin C, which is heat-sensitive.

Flavonoids and Antioxidants

Flavonoids like hesperidin, nobiletin, and polymethoxyflavones (PMFs) are prominent in orange peels and contribute significantly to their antioxidant properties. These antioxidants help combat free radicals and protect against oxidative stress, which can lead to cellular damage and chronic diseases.

The Role of Limonene

Limonene is another key compound, an essential oil that constitutes almost 90% of the peel's oil. It is known for its anti-inflammatory and potential anticancer properties. While boiling helps extract this essential oil, steam distillation is also a common industrial method for concentrating it.

Potential Health Benefits of Orange Peel Tea

Drinking tea made from boiled orange peels is associated with several potential health benefits, mostly derived from its high concentration of antioxidants and anti-inflammatory agents.

Immune System Support: The peel is rich in vitamin C and antioxidants, which can help boost the immune system and protect against common illnesses like colds and flu.
Improved Digestion: Orange peels are high in fiber, and the compounds released during boiling can help with digestive issues like gas and bloating. This can also promote feelings of fullness, aiding in weight management.
Heart Health: Flavonoids like hesperidin have been linked to lowering blood cholesterol and blood pressure levels. Some studies suggest PMFs may also help lower cholesterol.
Anti-Inflammatory Effects: The anti-inflammatory properties of compounds in orange peels can help manage inflammation-related conditions and support overall health.
Skin Health: The antioxidants present can help protect skin cells and have been associated with improved skin health.

Essential Considerations and Risks

While potentially beneficial, there are important factors to consider before boiling and drinking orange peels.

Pesticide Residue

Conventionally grown oranges are often treated with pesticides, and these chemicals can accumulate in the peel. It is crucial to use organic oranges whenever possible to avoid ingesting these residues. Thoroughly washing non-organic oranges with a fruit and vegetable wash can help reduce the amount of residue.

Bitterness and Digestibility

Orange peels contain a bitter compound in the white pith. The longer you boil the peels, the more intense and potentially bitter the taste will become. Some people may find this taste unpleasant. Additionally, the high fiber content can be difficult to digest for some individuals, leading to stomach discomfort or bloating, especially with excessive consumption.

Photosensitivity

Compounds in orange peels can increase photosensitivity. Handling the peels and then exposing your skin to the sun could potentially cause skin burns in some sensitive individuals.

Preparation: Making Orange Peel Tea

To make a simple and flavorful orange peel tea, start by thoroughly washing an organic orange. Use a vegetable peeler or paring knife to remove just the orange part of the peel, avoiding the bitter white pith.

Steps for a simple orange peel tea:

Preparation: Wash one organic orange thoroughly. Use a vegetable peeler to shave off the orange rind, avoiding the bitter white pith.
Boiling: Add the peels and 2-3 cups of water to a saucepan. Bring to a gentle boil, then reduce heat to a simmer.
Steeping: Simmer for about 10-15 minutes, or to your desired strength and flavor.
Strain and Serve: Strain the tea to remove the peels. You can add honey, cinnamon, or ginger for extra flavor.
Storage: For the best flavor, drink within 30 minutes. If you want to store it, remove the peels to prevent it from becoming too bitter.

Comparison: Orange Peel vs. Orange Flesh


Feature	Orange Peel	Orange Flesh
Vitamin C Content	Higher concentration (per weight)	Good source, but less concentrated
Dietary Fiber	Much higher fiber content	Lower fiber content
Flavonoids & Antioxidants	Significantly richer source of potent flavonoids	Contains flavonoids, but in lower concentrations
Essential Oils	Rich in essential oils like limonene	Contains very low amounts or none
Taste	Bitter and pungent due to essential oils	Sweet and juicy
Pesticide Risk	Higher potential for pesticide residue	Lower risk, but still important to wash thoroughly

Conclusion: A Healthy Addition with Precautions

Boiling orange peels and drinking the resulting tea can be a beneficial and flavorful way to incorporate more antioxidants, flavonoids, and fiber into your diet. The practice has a long history in traditional medicine and is supported by modern research highlighting the valuable compounds in citrus peels. However, preparation is key. Choosing organic oranges is the safest option to avoid pesticide residues. By peeling carefully to avoid the bitter pith and simmering for a moderate amount of time, you can create a pleasant and health-promoting beverage. As with any natural remedy, moderation is important, and consulting a healthcare professional is wise, especially if you have underlying health conditions or are taking medications.

The takeaway: boiled orange peels are great in moderation, especially when prepared from organic fruit to mitigate risks from pesticides. When made correctly, the tea provides a good source of antioxidants and fiber for health. Boiling the peels is a safe and beneficial way to incorporate valuable compounds that would otherwise be discarded into your diet. Use organic peels and consume in moderation to enjoy a flavorful and healthy drink.

Frequently Asked Questions

You will not get poisoned by boiling orange peels, but it is important to use organic oranges to minimize the risk of ingesting pesticide residues, which can be concentrated on the peel.

Yes, boiling does reduce the vitamin C content, as ascorbic acid is a heat-sensitive vitamin. However, the peels still contain many other beneficial compounds like flavonoids and fiber that withstand the heat.

Simmering for about 10 to 15 minutes is a good starting point. The longer you simmer, the more intense and potentially bitter the flavor will become, so you can adjust the time to your taste preference.

Drinking too much orange peel tea may lead to digestive issues like stomach discomfort, cramps, or acid reflux, mainly due to its high fiber content. Moderate consumption is recommended.

Yes, you can use any type of orange peel, but organic is best to avoid pesticides. Different varieties, like navel or mandarin oranges, will produce slightly different flavors.

To minimize bitterness, use a peeler to remove only the outermost orange part of the rind, avoiding the white pith underneath. You can also blanch the peels briefly before boiling to reduce the bitterness further.

Yes, you can use dried orange peels. Since they are more potent, you will need to use a smaller amount, typically about 1 tablespoon per cup of water.