橙汁健康好處2024

Drinking orange juice has been linked to a variety of health benefits. Research shows that orange juice, specifically Moro orange juice (MOJ) (a variety of blood orange), can have a positive impact on gut microbial composition, cardiometabolic biomarkers, and insulin sensitivity in overweight individuals . Additionally, long-term orange juice consumption is associated with improvements in systolic blood pressure and HDL cholesterol levels in overweight and obese adults, highlighting its cardiovascular benefits. Additionally, innovative processing techniques such as thermal ultrasound have been found to enhance the functional properties of orange whey beverages, enhancing their antioxidant, antihypertensive, and antidiabetic activities. Additionally, long-term consumption of blood orange juice has been shown to modulate inflammatory pathways and miRNA expression, potentially affecting gene regulation related to inflammation and oxidative stress. Overall, orange juice has a range of health benefits, from cardiovascular support to gut microbiota modulation and anti-inflammatory effects.

Nutritional information

A glass of fresh orange juice contains:

  • Calories: 112
  • Protein: 2 grams
  • Fat: 0g
  • Carbohydrates: 26 grams
  • Fiber: 0g
  • Sugar: 21 grams

Orange juice is a good source of:

  • Vitamin C
  • Vitamin A
  • Calcium
  • Iron
  • Folic acid

Orange juice with pulp is a good source of fiber. Research shows that fiber helps the body maintain digestive health and may reduce the risk of diseases such as diabetes, heart disease, and some types of cancer.

Potential health benefits of orange juice

Drinking orange juice in moderation can provide many potential health benefits:

Gut health

Study found, Moro orange juice (MOJ) consumption improved gut microbiota, short-chain fatty acids, and cardiometabolic biomarkers.

Studies have found that orange juice reduces oxidative stress, inflammation and modulates gut microbiota.

Blood health

Study found that Moro orange juice can enhance insulin sensitivity and reduce fasting blood glucose and insulin levels. Orange juice positively affects lipid metabolism and prevents insulin resistance.

Studies have found that orange juice can significantly reduce LDL cholesterol levels.

Blood pressure health

Research has found that long-term consumption of orange juice improves systolic blood pressure in overweight and obese adults.

Research found that orange juice intake can reduce diastolic blood pressure and change blood lipid profiles.

Overweight and obesity

Study finds Long-term consumption of orange juice improves HDL-C levels in overweight and obese adults.

Immune systemSupport

Orange juice is an excellent source of vitamin C—one glass of orange juice contains twice the recommended daily value. Vitamin C supports your immune system and may be effective in fighting the common cold.

Reduce the risk of birth defects

The folic acid in orange juice contributes to the healthy development of the fetus. The Centers for Disease Control (CDC) recommends that pregnant women take at least 400 micrograms of folic acid, or folic acid, daily to prevent neural tube defects.

Reduce the risk of kidney stones

Orange juice contains high levels of potassium citrate. This nutrient combines with calcium in the urine to create an environment where kidney stones are less likely to form.

Potential risks of drinking orange juice

Orange juice is an excellent source of many vitamins and minerals. However, like all juices, orange juice contains a lot of sugar, which can increase blood sugar levels. Elevated blood sugar can be dangerous for people who experience symptoms of hypoglycemia, such as dizziness, from consuming sugar too quickly.

Reference article

Telma, Angelina, Faraldo, Corrêa., Eric, de, Castro, Tobaruela., Vinícius, Cooper, Capetini., Bruna, Jardim, Quintanilha., Ramon, V., Cortez., Carla, R., Taddei., Neuza, Mariko, Aymoto, Hassimotto., Christian, Hoffmann., Marcelo, Macedo, Rogero., Franco, Maria, Lajolo. (2023). Blood orange juice intake changes specific bacteria of gut microbiota associated with cardiometabolic biomarkers. Frontiers in Microbiology, doi: 10.3389/fmicb.2023.1199383

Aline, Alves, de, Santana., Eric, de, Castro, Tobaruela., Karina, G., dos, Santos., Luiz, Gustavo, Sparvoli., Cristiane, Kovacs, do, Amaral., Carlos, Daniel, Magnoni., Carla, R., Taddei., Ronaldo, Vagner, Thomatieli, dos, Santos., Neuza, Mariko, Aymoto, Hassimotto., Franco, Maria, Lajolo. (2022). ‘Pera’ Orange and ‘Moro’ Blood Orange Juice Improves Oxidative Stress and Inflammatory Response Biomarkers and Modulates the Gut Microbiota of Individuals with Insulin Resistance and Different Obesity Classes. Obesities, doi: 10.3390/obesities2040033

Lu, Li., Ni, Jin., Kexin, Ji., Yue-shuo, He., He, Li., Xinqi, Liu. (2022). Does chronic consumption of orange juice improve cardiovascular risk factors in overweight and obese adults? A systematic review and meta-analysis of randomized controlled trials.. Food & Function, doi: 10.1039/d2fo02195a

Layanne, Nascimento, Fraga., Dragan, Milenkovic., Camille, Perella, Coutinho., Adriana, Campos, Rozenbaum., Franco, Maria, Lajolo., Neuza, Mariko, Aymoto, Hassimotto. (2023). Interaction between APOE, APOA1 and LPL gene polymorphisms and variability in changes in lipid and blood pressure following orange juice intake: a pilot study.. Molecular Nutrition & Food Research, doi: 10.1002/mnfr.202200847

Mohammad, Reza, Amini., Fatemeh, Sheikhhossein., Elham, Bazshahi., Hamed, Rahimi., Hamid, Ghalandari., Ehsan, Ghaedi., Moein, Askarpour. (2023). Orange juice intake and lipid profile: a systematic review and meta-analysis of randomised controlled trials. Journal of Nutritional Science, doi: 10.1017/jns.2023.22

Vinícius, Cooper, Capetini., Bruna, Jardim, Quintanilha., Dalila, Cunha, de, Oliveira., A., Nishioka., Luciene, Assaf, de, Matos., Ludmila, Rodrigues, Pinto, Ferreira., Frederico, Moraes, Ferreira., Geni, Rodrigues, Sampaio., Neuza, Mariko, Aymoto, Hassimotto., Franco, Maria, Lajolo., Ricardo, Ambrósio, Fock., Marcelo, Macedo, Rogero. (2022). Blood orange juice intake modulates plasma and PBMC microRNA expression in overweight and insulin resistance women: impact on MAPK and NFκB signaling pathways.. Journal of Nutritional Biochemistry, doi: 10.1016/j.jnutbio.2022.109240

Nuria, Martínez-Navarrete., E., García-Martínez., María, del, Mar, Camacho. (2022). Characterization of the Orange Juice Powder Co-Product for Its Valorization as a Food Ingredient. Foods, doi: 10.3390/foods12010097

Karina, G., dos, Santos., Marcos, Yukio, Yoshinaga., Isaias, Glezer., Adriano, B., Chaves-Filho., Aline, G., Santana., Cristiane, Kovacs., Carlos, Daniel, Magnoni., Franco, Maria, Lajolo., Sayuri, Miyamoto., Neuza, Mariko, Aymoto, Hassimotto. (2022). Orange juice intake by obese and insulin-resistant subjects lowers specific plasma triglycerides: A randomized clinical trial.. Clinical nutrition ESPEN, doi: 10.1016/j.clnesp.2022.08.005

(2022). Biofuels production from orange juice industrial waste within a circular economy vision. doi: 10.1016/j.jwpe.2022.103028

Jean-François, Briand. (2022). Benefits of thermosonication in orange juice whey drink processing. Innovative Food Science and Emerging Technologies, doi: 10.1016/j.ifset.2021.102876

Review

All comments are moderated before being published

HealthyPIG Magazine

View all
Transform Your Home with the Philips Smart 1000i Air Purifier: Allergy Relief Meets Smart Living

Transform Your Home with the Philips Smart 1000i Air Purifier: Allergy Relief Meets Smart Living

In today’s fast-paced world, where indoor air quality often goes unnoticed, the Philips Air Purifier Smart 1000i Series offers a breath of fresh ai...
皮質醇管理:如何控制皮質醇?我們能夠自行管理或調節劑量嗎?

皮質醇管理:如何控制皮質醇?我們能夠自行管理或調節劑量嗎?

皮質醇是一種在壓力反應中發揮重要作用的激素,適量的皮質醇可以幫助我們應對壓力和維持健康。然而,過量或長期的高皮質醇水平可能會對身體帶來負面影響。以下我們將探討如何控制和管理皮質醇,包括自然方法、藥物干預、以及測量皮質醇的方式。 1. 自然方法調節皮質醇 壓力管理技術:研究顯示,冥想、深呼吸...
皮質醇是什麼?它如何影響我們的身體與日常生活?

皮質醇是什麼?它如何影響我們的身體與日常生活?

皮質醇(Cortisol)是一種由腎上腺分泌的激素,通常被稱為「壓力荷爾蒙」。它的主要功能是幫助身體應對壓力情境,並且在多種生理過程中扮演重要角色。皮質醇的釋放受腦部下丘腦-垂體-腎上腺軸(HPA軸)控制,這是一個調節人體反應於壓力的系統。 皮質醇對身體的影響 當我們處於壓力下時,皮質...
為什麼我們在緊張時總是忍不住吃零食?科學解密壓力性飲食行為

為什麼我們在緊張時總是忍不住吃零食?科學解密壓力性飲食行為

當人們感到緊張或壓力時,經常會無意識地吃零食,這種行為主要涉及大腦的多巴胺系統、情緒反應以及身體的生理需求。以下是背後的幾個主要原因: 壓力荷爾蒙的影響:壓力會觸發皮質醇的釋放,這種壓力激素會引發人們對高糖和高脂肪食物的渴望。這些食物能帶來短暫的愉悅感,因為它們能刺激大腦分泌多巴胺,讓人感...
光學治療濕疹 - 全面總結

光學治療濕疹 - 全面總結

簡介 光療使用光波來治療某些皮膚問題。皮膚會暴露於紫外線 (UV) 光下一段設定的時間。光療利用人造的紫外線光源,紫外線也來自陽光。當與一種叫做甲氧補骨脂素的藥物一起使用時,這個程序稱為 PUVA 光療。 紫外線光能夠抑制皮膚中的免疫系統細胞,對於因免疫系統過度反應引起的皮膚問題有幫助。可以使...
什麼是「操縱者」?

什麼是「操縱者」?

操縱者,也可以說成「擅用手段的人」,「心機重的人」。操縱者利用欺騙、影響或者其他形式的心理操控來控制或影響他人,以達到自己的目標。他們的行為通常包含使用隱蔽、間接或偷偷摸摸的手法來獲得他們想要的東西,往往是以犧牲他人為代價。以下是一些常見的特徵和手段: 欺騙: 他們可能會說謊或扭曲事實來誤...
什麼是肌肉抽搐?你需要去看醫生嗎?

什麼是肌肉抽搐?你需要去看醫生嗎?

肌肉抽搐,也稱為肌束顫動,是指身體各部分出現不自主的肌肉收縮。以下是肌肉抽搐的原因、症狀及管理方法的詳細介紹: 肌肉抽搐的原因 壓力和焦慮 高水平的壓力和焦慮會導致肌肉緊張和抽搐。身體對壓力的反應會觸發神經系統,導致肌肉不自主地收縮。 疲勞 過度使用或劇烈運動後的肌肉疲勞會導致肌...
蘋果與牙齒健康:保護牙齒的小技巧

Apples and Dental Health: Tips to Protect Your Teeth

Apples are widely loved for their rich nutritional content and refreshing taste. However, apples' acidic and sugary content may also have an impact...
蘋果籽的毒性:它們真的有毒嗎?

Apple Seed Toxicity: Are They Really Poisonous?

Apple seeds contain cyanogenic glycosides, compounds that break down in the body to produce cyanide, which has raised concerns about the toxicity o...