Citrus albedo better than you thought
- col-bobbie-randall
- January 5, 2024
- 948
Citrus fruits are among the world’s most popular fruits. Oranges are the king of the juicy orbs. A variety of the common oranges have grown on trees for thousands of years. Their true origin is an Eastern Asian mystery.
Today, they are grown in most warm regions and are enjoyed either as fruit or juice. A 4-ounce orange contains mainly carbohydrates and water, with very little protein or fat and few calories.
Oranges are a healthy source of fiber, vitamin C, thiamine, folate, potassium and antioxidants. They have multiple health benefits, and their taste is refreshing.
But let’s face it: Before devouring any citrus fruit, most people meticulously pick off the stringy, spongy white stuff — or pith — that lies beneath the peel and the fruit itself. Urban legend has it as bitter and thus not good. That white stuff has a name — albedo — and believe it or not, it is an extremely healthy thing to eat.
Albedo is a very rich source of pectin. Pectin is primarily a helpful aid for GI function and blood sugar control. Pectin is a soluble fiber. It also fights against the bad LDL cholesterol in the blood.
The white strings, separation membranes and core of the citrus fruit help the body absorb vitamin C easily. Thus, vitamin C from an actual citrus fruit is more efficiently absorbed from the fruit than juice.
The pithy albedo also counteracts the aging process of many cells. It is like a face-lift from the underside of the skin. Albedo freshness and radiance makes the skin glow.
The high fiber content of the white stuff aids in the feeling of fullness after eating citrus. Albedo also is rich in antioxidant power, useful for blood circulation. Research connects it with antiseptic and anti-inflammatory effects to fight respiratory infections.
An easy way to peel an orange is to rinse it off first and then start with a sharp knife to cut the top and bottom of the peeling off. Score the rind, being careful not to cut into the actual fruit. Using your fingers or a spoon, tear the scored rind away from the juicy fruit. Separate or cut with a knife.
Save time and gain the true benefits of the orange by leaving the white stuff on the orange. When splitting open a peeled orange, snatch the fuzzy albedo post from the center and pop it into your mouth. If chewing on orange slices, include the albedo with each bite.
Purchasing citrus sections in a jar from the grocery store may seem like a luxury, but you are paying a lot of money for fewer health benefits. Studies reveal orange albedo is almost tasteless. Lemon pith is slightly sweet, but grapefruit pith is the most bitter.
Citrus fruits are not only a tasty treat, but also they support good health. You can have your orange and your albedo too.
Bobbie Randall is a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.