Orange juice is a favorite drink of many people because it contains many important nutrients such as vitamin C and potassium. Additionally, commercial orange juice products are often fortified with calcium and vitamin D. So what are the health benefits of orange juice?
Nutritional composition of orange juice
In fact, surveys show that orange juice is the most popular fruit juice in the world. Manufacturers produce about 1.6 billion tons of this drink every year. In addition to buying many types of orange juice at grocery stores, you can also make your own orange juice by hand or with a juicer. Therefore, many consumers often ask the question whether drinking orange juice every day is good?
Orange juice contains many beneficial nutrients, most notably Vitamin C, but if you drink orange juice every day you should consider the amount of sugar in each serving. You can choose a 100% fruit juice version that contains no added sugar.
Nutritional ingredients in a cup of fresh orange juice include: Calories: 112; Protein: 2 grams; Fat: 0 grams; Carbohydrates: 26 grams; Fiber: 0 grams; Sugar: 21 grams… Additionally, orange juice is a good source of: Vitamins; Vitamin A; Calcium; iron; Folate…
Orange juice with pulp is a fairly rich source of fiber. Studies have shown that fiber helps the body maintain digestive health and may reduce the risk of diseases such as diabetes, cardiovascular disease and some types of cancer.
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 tooth and gum health.
Folate in orange juice plays a role in DNA synthesis and supports fetal growth and development. Not to mention, orange juice is a great source of the mineral potassium, which helps regulate blood pressure, prevent bone loss and protect against heart disease and stroke.
Potential health benefits of orange juice
Orange juice is very nutritious, but it’s important to limit your intake because of its high sugar content. Research has found that drinking orange juice in moderation may offer many potential health benefits:
Contains many antioxidants
Antioxidants in orange juice promote health by preventing the effects caused by oxidative stress.
Several studies have demonstrated that antioxidants are important for maintaining overall health. They may even help protect against chronic diseases, such as heart disease, cancer and diabetes. Orange juice is a rich source of antioxidants such as flavonoids, carotenoids and ascorbic acid.
One study conducted over an 8-week period found that drinking 750 ml of orange juice per day significantly increased antioxidant status. Similar to this result, the study applied drinking 591 ml of orange juice daily for 90 days increased the overall antioxidant capacity of adults with high cholesterol and triglycerides.
May help prevent kidney stones
Kidney stones are small mineral deposits that accumulate in the kidneys often causing symptoms such as severe pain, nausea or blood in the urine.
Orange juice can increase the pH level in urine, thereby making it more alkaline. Studies show that having a high urine pH level is also alkaline, thereby preventing kidney stones. This result was also found in a small study on the role of orange juice as more effective than lemon juice in reducing some risk factors for kidney stones.
Another study applied orange juice to 194,095 people, and found that those who drank orange juice at least once a day had a 12% lower risk of developing kidney stones than those who drank less than one serving of orange juice. a week.
Improve cardiovascular health
Cardiovascular disease is one of the serious problems, contributing to more than 17 million deaths worldwide each year. Some studies show that giving orange juice to people with cardiovascular disease can reduce some risk factors for heart disease such as high blood pressure and high cholesterol while helping to keep the heart healthy. .
In a study conducted in 129 people, drinking orange juice showed that long-term use of orange juice reduced total LDL cholesterol levels.
Furthermore, a review of 19 studies on the benefits of orange juice on cardiovascular disease noted that drinking fruit juice was effective in reducing diastolic blood pressure.
Orange juice has also been shown to increase HDL cholesterol levels in people with high levels which can improve heart health.
Orange juice can reduce inflammation
Acute inflammation, a normal part of the immune response designed to protect against disease and infection. However, over prolonged periods of time high levels of inflammation can increase the development of chronic diseases. Elevated markers of inflammation such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-α (TNF-α) have all been seen in metabolic syndromes. , cardiovascular disease and some cancers.
Some studies have identified the role of orange juice in reducing inflammation and inflammation-related problems. Orange juice also has anti-inflammatory properties that may reduce levels of specific inflammatory markers associated with chronic disease.
Furthermore, a study conducted with 22 people over an 8-week period found that drinking both fresh and commercial orange juice reduced inflammatory markers such as CRP and IL-6 – potentially helping to prevent inflammation. prevent disease.
Weight control
The high sugar content in orange juice, especially in orange juice that contains added sugar, makes orange juice a high-calorie beverage. For people following a calorie-restricted diet to lose weight, low-calorie, dense foods are more effective.
Hidden disadvantages of orange juice
Although orange juice may provide some health benefits, orange juice is also high in calories and sugar. Furthermore, unlike whole fruits, oranges lack fiber and can lead to weight gain.
In fact, many studies show that weight can increase or become out of control if you use too much orange juice. Sometimes, many types of orange juice contain high levels of added sugar that can lead to increased blood sugar levels.
Some studies have found that regularly drinking sugar-sweetened beverages, such as fruit juice, may be associated with an increased risk of type 2 diabetes. Practice controlling sugar content in your diet. beverages and choosing 100% fresh-squeezed orange juice can help maximize health benefits. You can also dilute orange juice with water to cut calories and sugar to prevent weight gain. For children, fruit juice intake should be limited to no more than 118 ml per day for toddlers aged 1–3 years, 177 ml for children aged 4–6 years and 240 ml for those aged 7–18 years.
