I am so excited to embark on this new posting routine! My love for cooking, nutrition, fitness, and low-toxic living has led me to finally taking on a new challenge: herbalism.
There is currently a massive push for plant-based diets. We are being told to minimize animal product consumption in order to help the planet. But we're not going to discuss veganism vs. animal-based eating. We are going to talk about integrative ways to benefit from plants beyond simply adding them to dinner.
While tea excites me, the love goes deeper: herbs and spices are an affordable way to bring flavor to meals and drinks. More importantly, it is one of the simplest ways to pack in extra micronutrients and optimize our body's daily functions. Herbs, spices, and plants bring us closer to the planet. They offer different benefits throughout the shifting weather, based on what is in season. Our cravings correlate with what nutrients or routine we might be lacking. The study of herbs and spices traces back thousands of years and is integrated throughout many religions and ritualistic practices. We utilize plants for food, beauty, ailments, and more. I wanted to expand my education by taking on herbalism courses; I want to learn about the science behind why these traditions have stood the test of time, and other ways our ancestors used plants to help our body, mind, and even spirit! It's even giving me insight on how to get the most out of my fitness schedule and my post-workout recovery time.
So this month's plant healer is orange peel. Let's go over this immune-supporting powerhouse.
Why Orange Peel?
Throughout our youth we were told to drink orange juice when we were sick. But something must've gotten lost in translation, because we were guzzling Hi-C, which is watered-down orange juice with added color and sugar. The easiest fix is using the actual rind of the oranges because the rind is the most concentrated source of the orange's nutrients. Bonus: it is accessible for most people, easy to prepare, and affordable!
What Do We Get From Orange Peel?
Vitamin C. The skin of the orange gives three times more vitamin C than the fruit itself! It also contains vitamin A. This makes orange peel a strong antioxidant that protects the body from free radicals. High amounts of free radicals will damage cells and leave us vulnerable to infections and viruses.
Circulation. Since vitamin C acts as an antioxidant, it also improves circulation and blood flow. There is evidence to support that the circulation benefits extend to cerebral blood flow. I've been talking about circulation a lot and you might see this theme repeat with other plants; so many bodily functions rely on proper circulation. Obviously blood flow is important, but circulation in the entire body is crucial as we enter the winter months. Warmth and stimulation helps our digestion by keeping everything moving. It helps our liver and kidneys go through the detox and nutrient absorption processes. We want all the support we can get in the cold months!
Quercetin. This is a plant flavonoid that is an antioxidant and anti-inflammatory. There are many evidence-based benefits that come from quercetin such as heart health and lowered blood pressure. But the main focus here, in the discussion of a healthy immune system, is that it's a zinc ionophore. An ionophore, in simple terms, moves electrically charged molecules through cell membranes. So a zinc ionophore facilitates the movement of zinc INTO our cells. Quercetin is not the antiviral compound, but it is the messenger that helps zinc do its job. Studies show that "intracellular zinc was shown to increase intracellular PH, which decreases the replication mechanism of RNA viruses." I know zinc has been a hot topic throughout the pandemic; while there is no cure for some of these huge debilitating diseases and viruses, we can assess the nutrients that might be needed to help our bodies fight off infections. Zinc is not safe to take in high supplementation every day, but there are no studies indicating issues with excessive Quercetin or Vitamin C. (keep in mind that Vitamin C is a water-soluble vitamin. Your body will eliminate any vitamin C that it doesn't need. Worst case scenario would be diarrhea. Always speak with your primary care physician before adding supplements)
Fiber. The peels are packed with fiber and so many minerals. The average American does not get enough fiber so this is a gentle and easy way to slowly increase our fiber intake!
How do I make my own?
- Buy your oranges and peel them in ribbons. I recommend dicing the ribbons into small pieces to make the process easier.
- Spread the chopped peels evenly on a parchment-lined baking tray.
-Set your oven to 250 degrees F. Bake the peels until completely dry; check them every 20 minutes.
-Let them cool completely and store in an air-tight container or jar and keep in a cool place, or even the fridge. If they are completely dry and sealed, they will last up to a year!
How do I use Orange Peel?
-First, this is a great way to utilize the entire orange and not waste anything. Use the fruit of the orange however you prefer: a snack, juice them, or use them in a sauce! I have a sweet & spicy orange sauce that I make for chicken.
-For the actual orange peels, the best way to get all of the benefits is making a decoction. This means steeping the herb in water for as long as possible, preferably overnight.
-If you're short on time, you can steep them like a regular tea infusion. Just remember that the longer they soak, the more minerals and nutrients will be extracted from the peels. When you're done, strain the peels and discard them. Now you have your hot citrus-y beverage!
-Add other warming spices and herbs to your steeping pot: cinnamon is delicious, and add ginger if you can handle it. I've even added garlic and onion before to bring more circulation stimulants and antimicrobial properties.
I hope you walk away with new information and inspiration to utilize plants in a new way! I am deep in learning about herbs and how they help us, speak to us, and work with us to optimize our physical and mental bodies. The love for food has extended into this realm and I love sharing new ways to integrate all of the wonderful tools that the planet gives us.
Happy November and I'll see you next time! Thank you so much for reading and supporting me.
Links & References
*images used are my own
*the information in this article is not meant to diagnose. This article is for enjoyment and educational purposes.
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