Orange Juice – Benefits, Nutritional Value and Healthy Recipes
April 11, 2023
April 11, 2023
Orange juice is a delicious fruit juice made from oranges. It’s considered the world’s most popular fruit juice and a breakfast staple for many. This juice can either be homemade or factory-made. Always make your orange juice using fresh, organic oranges if given the option.
Orange juice is rich in nutrients, especially vitamin C. It’s also rich in potassium, folate, and magnesium. Due to such nutrients and many others, orange juice boosts the immune system functioning. It can also help reduce the risk of diseases and the formation of kidney stones.
The exact origin of orange juice is unknown. However, its consumption was popularised in 1907 by Albert Lasker. Due to the oversupply of oranges in the market, Lasker devised an ad campaign to help increase orange sales. He posted an advertisement in the newspaper promoting the sale of an orange juice extractor along with a bundle of oranges for the incredible price of 10 cents.
Orange juice provides various health benefits of orange juice. In addition, here we discuss its uses and nutritional value.
One glass of Orange juice (240 ml) contains:
Orange juice is a highly nutritious fruit juice that provides various benefits. Here is a list of the many health benefits of orange juice:
Orange juice is rich in antioxidants such as carotenoids, flavonoids, and ascorbic acid. A study conducted on more than 4,000 people found that orange juice was one of the best sources of antioxidants, alongside other food items like berries, supplements, tea, and so on.
Antioxidants prevent oxidative damage, thereby lowering the risk of certain chronic conditions like cancer, diabetes, and heart disease. For example, a 2008 study found that vitamin C helps prevent lung and colorectal cancer and reduces the risk of stomach cancer. The same study also showed that antioxidants are essential in maintaining health.
Orange juice is rich in high amounts of vitamin C. Studies have shown that vitamin C boosts immune system functioning and can help prevent and treat respiratory and systemic infections.
Kidney stones are small, hard deposits of minerals and acid salts that build up in your kidneys, causing severe pain, fever, nausea, and so on. Orange juice is rich in potassium citrate, which binds to the calcium in urine, and increases urinary pH. As a result, the urine becomes more alkaline. Studies have linked urinary citrate with reduced kidney stone formation.
Another study found that those who drank orange juice once a day had a 12% lower risk of forming kidney stones than those who drank less than one glass a week.
Inflammation is the body’s natural response to the immune system’s cells’ detection of infection, injury or disease. Long term inflammation is related to an increased risk of chronic disease.
Studies have shown that orange juice contains anti-inflammatory properties and may help prevent and treat chronic diseases. Another study comparing fresh and commercial orange juice consumption showed lowered markers of inflammation, leading to a reduced risk of chronic disease.
Orange juice is rich in folate, which is essential for the healthy development of a fetus. It’s necessary during the first month of pregnancy. It aids in the growth of new cells and helps with DNA creation. Pregnant women consume a minimum of 400 mcg of folate daily to prevent neural tube defects as per dietary guidelines.
Orange juice can help reduce some of the risk factors leading to heart diseases like blood pressure and cholesterol. For example, a meta-analysis showed that fruit juice consumption could lower diastolic blood pressure in adults.
Another study found that orange juice consumption increases HDL cholesterol levels (“good” cholesterol). In addition, the findings of a 2013 study linked the long-term consumption of orange juice with decreased levels of both total and LDL cholesterol. It also showed high vitamin C and folate.
Orange juice is a beautiful fruit juice with numerous health benefits. It’s also effortless to make from the comfort of your own home. Here are two must-try orange juice recipes for you:
Total time: 5-10 minutes
Preparation time: 5 minutes
Chilling time: 20 minutes
Ginger present in the juice adds to the health benefits:
Apart from drinking your freshly squeezed orange juice, there are various other ways you can make use of it. Here are a few ways to use orange juice:
Orange juice is a delicious and healthy fruit juice. It is full of beneficial antioxidants and nutrients. From boosting your immune system’s functioning to lowering your risk of heart disease, orange juice provides you with numerous benefits. However, it would help if you remembered to consume orange juice in moderate quantities since too much of anything isn’t good for you.
A. While there are plenty of benefits to drinking orange juice, it is still high in calories and sugar. Therefore, it’s best to drink it in moderation.
A. The best time to drink orange juice is in the morning, after drinking a glass of water.
A. Orange juice contains high amounts of sugar. So, if you drink excess orange juice, it may lead to weight gain and may even increase your risk of getting diabetes. In addition, due to the citric acid present, it may also damage your teeth.
A. It’s best not to drink orange juice at night.
A. It helps detoxify your stomach and provides you with energy.
A. Yes, orange juice helps reduce blood pressure.
A. Due to the high-sugar content of orange juice as well as the lack of fibre, your blood sugar levels can spike after excess consumption. However, once the body digests the juice, your levels will crash. As a result, you may feel hungry.
A. Orange juice takes around 30 minutes or so to digest.
A. The citric acid in orange juice helps detoxify your body and promotes better digestion.
A. Yes, orange juice contains vitamin A which helps improve the skin’s health.
A. Orange juice is rich in vitamin C, which helps lighten the skin.
A. Moderate quantity of homemade orange juice can help with weight loss. However, excess amounts of store-bought fluids may lead to weight gain.
A. Yes, pregnant women can drink orange juice. However, they should do so in moderation. Also, the juice should be pasteurised.
A. Apple juice is good for pregnant women.
A. Oranges contain folate, which is suitable for pregnant women.