A lot of people drink orange juice every day to start their day feeling refreshed. Orange juice is known for its excellent taste, but it’s also beneficial for you in more ways than one. With the help of science and nutritionists, this piece discusses seven surprising health benefits of drinking orange juice.
Benefits of Orange Juice
1. Important Nutrients
Orange juice has a lot of beneficial things for you in it, like vitamin C, calcium, and potassium.
What does an 8-ounce (240-ml) amount of orange juice give you?
- Calories: 110
- Protein: 2 grams
- Carbs: 26 grams
- Vitamin C: 67% of the Reference Daily Intake (RDI)
- Folate: 15% of the RDI
- Potassium: 10% of the RDI
- Magnesium: 6% of the RDI
Orange juice contains large amounts of vitamin C, a water-soluble vitamin. It is a potent antioxidant and an important component of the defense system.
In addition, vitamin C helps build bones, heal wounds, and keep gums healthy.
Orange juice also contains large amounts of folate, which is necessary to make DNA and aids in the growth and development of a foetus.
Plus, it has a lot of potassium, a chemical that helps keep blood pressure in check, stops bone loss, and lowers the risk of heart disease and stroke.
2. Prevent Kidney Stones
Small mineral deposits called kidney stones build up in your kidneys and can cause a lot of pain, nausea, or blood in your pee.
Orange juice can raise the pH of urine, which makes it more alkaline. Studies show that having a higher, more alkaline pH in your urine may help keep you from getting kidney stones.
One small study found that orange juice was better than lemonade at lowering a number of factors that raise the chance of getting kidney stones.
Two more studies looked at 194,095 people. Those who drank orange juice at least once a day had a 12% lower chance of getting kidney stones than those who drank less than one serving a week.
3. High in Antioxidants
Antioxidants in orange juice aid in preventing oxidative damage, which results from an imbalance between antioxidants and unstable molecules known as free radicals.
Antioxidants are essential for sustaining general health, according to research. They might even aid in the prevention of long-term illnesses like diabetes, cancer, and heart disease.
Orange juice is rich in antioxidants like flavonoids, carotenoids, and ascorbic acid.
According to one 8-week trial, consuming 25 ounces (750 ml) of orange juice per day greatly improved antioxidant status.
Similar results were found in another study, which found that giving 24 adults with high cholesterol and triglycerides 20 ounces (591 ml) of orange juice per day for 90 days improved their overall antioxidant status.
In addition, a study including over 4,000 adults ranked orange juice among the best foods in the typical American diet for antioxidants, along with tea, berries, wine, supplements, and vegetables.
4. Improve Heart Health
Heart disease is a major global issue that causes about 17 million deaths per year.
According to certain research, consuming orange juice may help maintain a strong and healthy heart and lower a number of heart disease risk factors, including high blood pressure and high cholesterol.
For example, a study involving 129 participants found that long-term consumption of orange juice reduced total and “bad” LDL cholesterol levels.
In addition, a review of 19 trials found that fruit juice consumption helped individuals’ diastolic blood pressure—the lowest number in a reading—go down.
Additionally, studies show that drinking orange juice increases “good” HDL cholesterol levels in those with elevated levels, potentially improving heart health.
5. Decrease Inflammation
A typical immune response mechanism, acute inflammation serves to fend off illness and infection.
On the other hand, persistently elevated levels of inflammation are believed to play a role in the emergence of chronic illness.
A lot of inflammation markers, like C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-α (TNF-α), have been linked to metabolic syndrome, heart disease, and some types of cancer.
According to certain research, drinking orange juice may help reduce inflammation and its related issues.
According to one review, orange juice has anti-inflammatory qualities that may lower levels of particular inflammatory markers linked to chronic illness.
Additionally, an 8-week trial involving 22 participants revealed that consuming both fresh and commercial orange juice reduced inflammatory markers such as CRP and IL-6, which may help prevent disease.
5. Better Skin Health
Orange juice’s strong vitamin C concentration is also beneficial for the health of your skin. The synthesis of collagen, a protein that keeps skin tight and youthful, depends on vitamin C. Frequent orange juice consumption can enhance skin texture, lessen wrinkles, and speed up the recovery of injured skin.
Detoxification and hydration: Orange juice is hydrating, and hydration is essential for excellent skin care. Flush out toxins with adequate moisture to maintain bright, glowing skin. Orange juice’s antioxidants shield the skin from pollutants and UV radiation, among other environmental stresses.
7. Control of Weight
Despite its sweetness, you can include orange juice in a balanced diet to help control weight. While it contains vital nutrients that can help regulate hunger and reduce cravings, it is low in calories and fat. Orange juice’s natural sugars provide you with a rapid energy boost, which is especially useful right before a workout.
Increased Metabolism: Orange juice’s vitamin C may help increase metabolism and promote weight loss, according to some research. Your body can burn calories more effectively with a higher metabolism, which aids in maintaining a healthy weight.
Downsides
Orange juice has a lot of health benefits, but it also contains a lot of sugar and calories.
Furthermore, it doesn’t include fiber like whole fruits do, which makes it less satisfying and may cause weight gain.
Actually, a number of studies have indicated that consistent fruit juice consumption may eventually contribute to a rise in weight gain.
Additionally, a lot of orange juice varieties have a lot of added sugar, which raises blood sugar levels.
Drinking fruit juice or other sugar-sweetened beverages on a frequent basis may increase your chance of developing type 2 diabetes, according to several studies.
Portion control and fresh-squeezed or 100% orange juice are two ways to optimize health benefits and lower the danger of negative consequences.
To reduce calories and avoid gaining weight, you can also try diluting orange juice with water.
Children should limit their juice consumption, with recommended daily allowances of 4 ounces (118 ml) for toddlers aged 1-3, 6 ounces (177 ml) for kids aged 4-6, and 8 ounces (240 ml) for kids aged 7-18.
The bottom line
Orange juice is a popular beverage rich in micronutrients like potassium, vitamin C, and folate, as well as antioxidants.
Regular consumption has been associated with several health benefits, including a decreased risk of kidney stones, decreased inflammation, and improved heart health.
It’s advisable to consume it in moderation and stick to fresh-squeezed or 100% orange juice whenever possible because it’s also high in calories and sugar.
