Food And Nutrition

Is orange juice healthy in 2024? 

Orange juice is a healthy beverage, it is naturally high in nutrients like vitamin C and potassium. The commercial varieties are often also enriched with calcium and vitamin D. For so long, many have wondered whether or not it contributes to a healthy diet. In this article, you’re going to gain some clarity concerning this topic. 

Is orange juice healthy? 

 We cannot declare that it is unhealthy, as it contains some health benefits. However, it depends on the exact type of orange juice. There are freshly squeezed oranges, and there are freshly squeezed oranges with added sugars. When sugar comes into play, caution must be taken. 

If you buy oranges and squeeze them in your kitchen to extract the juice, you will enjoy freshly squeezed juice. Straight from the source, with no added sugars or preservatives. And you can enjoy them every day, or even twice a day. 

On the other hand, commercial fruit juices aren’t completely “organic” as they can contain preservatives, coloring, added sugars, and many other ingredients. And to be honest, this doesn’t make it a very healthy choice, especially for someone with high blood sugar, liver disease or kidney disease. 

However, this isn’t to say that you can’t drink them. What’s important is that you take them in moderation and consider a few points. 

Orange juice isn’t bad, and it’s okay to drink them, what matters is you always drink them in moderation, because too much of a good thing may not be a good thing. 

Is it okay to drink orange juice daily?

Water should always be your daily intake because you must spare your organs from sugary beverages sometimes. 

 With that said, it’s okay to drink orange juice every day. However, since many people call it a healthy diet, they drink “plenty” of it daily with their meals, sometimes twice or thrice daily. And this is not so healthy, because you will go over the recommended intake. You may unknowingly drink 3 bottles at school, work, gatherings, home, and so on. Without measuring the amount you take, doing this daily can cause you to gain weight because of its sugar content. 

And keep in mind, that fruit juices with “zero sugar” aren’t really “zero sugar”. Many commercial fruit beverages contain sugar, so keep that in mind. The best orange juice will always be the one you make in your kitchen!

It’s okay to drink orange juices every day, as long as it’s in moderation. Because too much of it can lead to weight gain, high blood sugar, and stomach ache, due to its high sugar levels. 

Health benefits of orange juice extracted by hand or using commercial methods.

1 . Source of antioxidants 

Antioxidants in orange juice help protect your cells from damage caused by free radicals — an imbalance between antioxidants and unstable molecules.

Research shows that antioxidants are crucial to maintaining overall health. In fact they may help prevent chronic conditions such as diabetes, heart disease and cancer. 

An 8 week study by foodandnutritionresearch.net, found that drinking 25 ounces of (750ml) of orange juice daily, can increase antioxidants in your body. 

2 . It offers many important nutrients 

Orange juice contains many nutrients, including vitamin C, folate, and potassium. 

Here are some nutrients it offers and their measurements. A 240 ml serving of orange juice provides the following:

  • Calories: approximately 112 calories 
  • Carbs: 26 grams 
  • Protein: 2 grams
  • Folate: about 15% of the RDI
  • Potassium : 10 % of the RDI
  • Vitamin C : 67% of the RDI
  • Magnesium: 6 % of the RDI

Orange juice) is a great source of vitamin C, which is essential for a healthy skin, immune boost, skin health and wound healing. 

3 . May improve heart health 

Millions of people die of heart disease  annually. This is a serious health problem that a lot of people face today. 

Do you think they may have somehow avoided it if they some orange juice daily? Hmm, we can’t say for sure. However, some studies have shown that drinking orange juice may reduce several risk factors for heart disease — such as high blood pressure and high cholesterol, and keep your heart healthy and strong. 

Orange juice has been also been shown to increase the levels of “good” HDL cholesterol in those with high levels. 

4 . Hydrating properties

Orange juice is a hydrating beverage that can contribute to your daily fluid intake, to help you  maintain proper hydration levels. However, it doesn’t have to take over drinking water. 

5 .  Potential anti-Inflammatory efects 

Certain compounds in orange juice may have anti-inflammatory properties, such as flavonoids, which could help reduce inflammation in the body.

7. May aid in digestion

The fiber content in orange juice, especially when freshly squeezed, can support digestion and promote gut health. Which means that drinking it may help you poop better.

8. Improves skin health 

Vitamin C in orange juice is beneficial for skin health, as it helps in collagen production and protects the skin from damage. Therefore, for some extra flare, take some sips while you’re doing your skin care routine!

9. Bone health

Orange juice, if fortified with calcium and vitamin D, can contribute to bone health and help prevent conditions like osteoporosis. Drinking a small amount of OJ before or after a workout session  could be good for you. Although, remember not to drink it too close to workout time or immediately after your workout session.

Risk factors 

While it’s true that orange juice offers several benefits, it’s also high in calories and sugar. Unlike whole fruits, it lacks fiber, meaning it’s less filling and could potentially make you gain weight. 

Several studies have shown that drinking too much OJ can lead to an increased weight in the long term. Regularly drinking sugar-sweetened beverages, such as fruit juice, may be linked to a higher risk of type 2 diabetes. 

Which is why you must practice portion control and opt for fresh-squeezed or 100 % orange juice. So you can reap the health benefits, while reducing your risk of adverse effects. 

A trick you can use is to dilute your orange juice with water to cut calories and prevent weight gain.

For children, it’s generally recommended to limit their intake of fruit juice, including orange juice. The American Academy of Pediatrics suggests that children aged 1-6 years old should have no more than 4-6 ounces of 100% fruit juice per day, while children aged 7-18 years old should limit their intake to 8 ounces per day. 

As a parent it’s important to remember that whole fruits are a healthier choice for your children, due to their fiber content. It is best to encourage your children to eat whole fruits rather than rely on fruit juice for their daily fruit intake.

A short message

Orange juice is a delicious beverage no doubt, you just need to mind how much you drink them, that’s all. Also, the best way to reap the benefits is to drink them in moderation.  

Frequently asked questions 

Is orange the fruit with the highest vitamin content?

Oranges are a good source of vitamin C, but the fruit with the highest vitamin C content is actually the kiwi fruit. 

What other fruits are high in vitamin C?

Besides kiwi, other fruits high in vitamin C include oranges, strawberries, guava, and papaya. Adding these fruits to your diet can help boost your vitamin C intake. It is always nice to mix things up!

Are there specific fruits that are naturally low in sugar for juicing?

There are fruits that are naturally low in sugar and can be great for juicing. Some examples include berries like raspberries and blackberries, as well as lemons and limes. These fruits can add flavor to your juices without  increasing the sugar content. 

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