1. Rich in many important nutrients
A serving of 8 ounces (240 milliliters) of orange juice provides approximately :
- Calories: 110
- Protein: 2 grams
- Carbohydrates: 26 grams
- Vitamin C: 67% of Reference Daily Intake (RDI)
- Folic acid: 15% of RDI
- Potassium: 10% of RDI
- Magnesium: 6% of RDI
Orange juice is a concentrated source of vitamin C, a water-soluble vitamin that doubles as a powerful antioxidant and plays a central role in immune function.
In addition, vitamin C helps promote bone formation, wound healing and gum health.
Orange juice is also rich in folic acid, which is necessary for DNA synthesis and supports the growth and development of the fetus.
Not to mention, it is an excellent source of the mineral potassium, which regulates blood pressure, prevents bone loss, and prevents heart disease and stroke .
2. High antioxidants
Research shows that antioxidants are essential for maintaining overall health. They may even help prevent chronic diseases such as heart disease, cancer and diabetes .
Orange juice is a good source of antioxidants such as flavonoids, carotenoids, and ascorbic acid .
An 8-week study found that drinking 25 ounces (750 milliliters) of orange juice a day can significantly improve the antioxidant status .
Another study also found similar findings, reporting that drinking 20 ounces (591 milliliters) of orange juice a day for 90 days can improve the total antioxidant status of 24 adults with high cholesterol and triglycerides .
In addition, in a study of more than 4,000 adults, orange juice was considered one of the main sources of antioxidants in the average American diet—along with tea, berries , wine, supplements, and vegetables .
3. May help prevent kidney stones
Orange juice can increase the pH or urine, making it more alkaline. Studies have shown that having a higher, more alkaline urine pH may help prevent kidney stones.
A small study observed that orange juice was more effective than lemon water in reducing several risk factors for kidney stones .
Another study of 194,095 people found that those who drank orange juice at least once a day had a 12% lower risk of kidney stones than those who drank less than once a week.
4. May improve heart health
Some studies have shown that drinking orange juice can reduce multiple risk factors for heart disease-such as high blood pressure and elevated cholesterol -and help keep the heart healthy and strong.
For example, a study of 129 people found that long-term consumption of orange juice can reduce total cholesterol and "bad" low-density lipoprotein cholesterol levels .
In addition, a review of 19 studies pointed out that drinking fruit juice can effectively reduce adult diastolic blood pressure (lowest reading).
Orange juice has also been shown to increase "good" HDL cholesterol levels in people with elevated HDL cholesterol levels-which can improve heart health.
5. May reduce inflammation
However, long-term maintenance of high levels of inflammation is believed to contribute to the development of chronic diseases.
Elevated inflammatory markers such as C-reactive protein (CRP), interleukin-6 (IL-6) and tumor necrosis factor-α (TNF-α) are found in metabolic syndrome, heart disease and certain cancers, etc. Disease.
Some studies have shown that orange juice can reduce inflammation and related problems.
A review found that orange juice has anti-inflammatory properties, may be to reduce the levels of specific markers of inflammation associated with chronic diseases .
In addition, an 8-week study of 22 people showed that drinking fresh orange juice and commercially available orange juice can reduce inflammatory markers such as CRP and IL-6-which may help prevent disease. .
Potential disadvantages
More importantly, unlike the whole fruit, it lacks fiber, which means it has less filling and may lead to weight gain .
In fact, multiple studies have shown that regular consumption of juice can lead cause increased weight gains over time .
Many types of orange juice also contain a lot of added sugar, which can increase blood sugar levels .
Multiple studies have found that regular consumption of sugary drinks, if juice, may be associated with a higher risk of type 2 diabetes.
Implementation of portion control and choose select or freshly squeezed 100% orange juice helps to maximize health benefits, while reducing the risk of adverse reactions.
You can also try diluting orange juice with water to reduce calories and prevent weight gain.
For children, it is recommended to limit the juice intake of 1-3 years old children to no more than 4 ounces (118 ml) per day, 4-6 years old children no more than 6 ounces (177 ml) per day, and 8 ounces (240 ml) children 7 -18 years old .
Bottom line
Regular consumption is associated with a variety of health benefits, including improving heart health, reducing inflammation, and reducing the risk of kidney stones.
However, it is also high in calories and sugar, so it is best to eat it in moderation and choose fresh or 100% orange juice whenever possible.
