Orange juice is a favorite drink of many people because orange juice contains many important nutrients such as vitamin C and potassium. In addition, commercial orange juice products are often supplemented with calcium and vitamin D. So what are the health benefits of orange juice?

1. 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 beverage every year. In addition to buying many types of orange juice in grocery stores, you can also make your own orange juice by hand or with a juicer. Therefore, many consumers often ask whether it is good to drink orange juice every day?

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 the 100% fruit juice version without added sugar.

Nutritional composition in a cup of fresh orange juice includes: Calories: 112; Protein: 2 grams; Fat: 0 grams; Carbohydrates: 26 grams; Fiber: 0 grams; Sugar: 21 grams… In addition, 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 cancers.

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. Additionally, vitamin C helps promote bone formation, wound healing and gum health.

The folate in orange juice plays a role in DNA synthesis and supports fetal growth and development. Not to mention, orange juice is an excellent source of the mineral potassium, which helps regulate blood pressure, prevent bone loss and protect against heart disease and stroke.

2. Potential Health Benefits of Orange Juice

Orange juice is nutritious, but it is important to limit your intake due to its high sugar content. Research has found that drinking orange juice in moderation can provide a number of potential health benefits:

2.1. Rich in antioxidants

The antioxidants in orange juice have been shown to promote health by preventing the effects of oxidative stress.

Several studies have shown 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.

A study conducted over an eight-week period found that drinking 750 ml of orange juice per day significantly increased antioxidant status. Similar to these results, a study found that drinking 591 ml of orange juice daily for 90 days increased total antioxidant capacity in adults with high cholesterol and triglycerides.

Orange juice is rich in antioxidants.

2.2. May help prevent kidney stones

Kidney stones are small mineral deposits that build up in the kidneys, often causing symptoms such as severe pain, nausea, or blood in the urine.

Orange juice can increase the pH level of urine, making it more alkaline. Studies have shown that having a high pH level of urine and being alkaline can help prevent kidney stones. This result was also found in a small study on the role of orange juice in reducing some risk factors for kidney stones.

Another study that applied orange juice to 194,095 people 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.

2.3. Improve cardiovascular health

Cardiovascular disease is one of the most serious problems, contributing to more than 17 million deaths worldwide each year. Several studies have shown that consuming orange juice for people with cardiovascular disease can reduce some risk factors for heart disease such as high blood pressure and high cholesterol and help keep the heart healthy.

In a study of 129 people, along with drinking orange juice, it was found that long-term consumption of orange juice reduced total LDL cholesterol levels.

Furthermore, a review of 19 studies on the benefits of orange juice for cardiovascular disease noted that drinking the 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 may improve heart health.

2.4. Orange juice may reduce inflammation

Acute inflammation is a normal part of the immune response designed to protect against disease and infection. However, over 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 syndrome, cardiovascular disease, and some cancers.

Several studies have suggested that orange juice may help reduce 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, an eight-week study of 22 people found that drinking both fresh orange juice and commercial orange juice reduced inflammatory markers such as CRP and IL-6, potentially helping to prevent disease.

2.5. Weight Control

The high sugar content of orange juice, especially orange juice containing added sugar, makes orange juice a high-calorie beverage. For people on a calorie-restricted diet to lose weight, low-calorie, dense foods are more effective.

3. Potential Disadvantages of Orange Juice

While orange juice may provide some health benefits, it is also high in calories and sugar. Furthermore, unlike whole fruits, oranges lack fiber and can lead to weight gain.

In fact, many studies have shown that weight gain or loss of control can occur if you consume too much orange juice. Sometimes, many orange juices also contain high levels of added sugar, which can lead to increased blood sugar levels.

Some studies have found that regularly drinking sugary drinks, such as fruit juice, may be associated with an increased risk of type 2 diabetes. Practicing portion control of sugar content in beverages and choosing 100% fresh-squeezed orange juice can help maximize the health benefits. You can also dilute orange juice with water to cut down on calories and sugar to prevent weight gain. For children, limit fruit juice to no more than 4 ounces (118 ml) per day for toddlers aged 1–3, 6 ounces (177 ml) for children aged 4–6, and 8 ounces (240 ml) for those aged 7–18.

4. Healthier alternatives

Look for orange juice that has no added sugar, and also consider high-fiber orange juice, which contains more healthy fiber. You can even find orange juice that has been fortified with calcium, as well as vitamin D, which is not found in natural orange juice.

Orange juice is a popular beverage that is rich in antioxidants and micronutrients such as vitamin C, folate, and potassium. Regular consumption has been linked to a number of health benefits, including improved heart health, reduced inflammation, and a lower risk of kidney stones. However, it is also high in calories and sugar, so it is best to consume in moderation and choose fresh-squeezed or 100% orange juice whenever possible.