Orange juice is a tasty element of many people’s breakfast routines, whether you start your morning by uncapping a container of OJ or creating your fresh-squeezed version on weekends. While you may be familiar with the popular beverage as a fantastic source of vitamin C—often containing more than the recommended daily limit of the nutrient in every cup—that’s not all you’re receiving with every sip. You may be aware that orange juice is strong in sugar—albeit natural sugar from oranges—which may have you wondering if orange juice is healthy.
Before pouring another glass of this golden elixir, read about some of the health benefits and potential adverse effects of drinking orange juice, according to scientists.
A look at OJ’s nutrition content
Orange juice is well-known for its vitamin C content and as a hydrating beverage that people turn to when they are unwell, but it is much more than that. It also provides essential nutrients like folate and potassium. It also contains hesperidin, a unique plant chemical that may help maintain healthy blood pressure and other favorable heart health outcomes.
When you consume 1 cup of regular, 100% juice orange juice without pulp, you provide your body with the following:
- 110 kilocalories
- 26 grams of carbohydrates
- The sugar content is 23 grams.
- 0 fiber grams
- 2 gram(s) Protein
- 72 milligrams (120% DV) of vitamin C
- 0.12 milligrams (6% DV) of vitamin B6
- 14.4 milligrams calcium (2% daily value)
Is orange juice good for you?
Though orange juice is mainly made up of nutrient-dense fruit, not all fluids are created equal—especially when considering the plethora of mass-produced juice brands currently lining the aisles of local grocery stores.
A balanced and nutritious diet can undoubtedly include 100% orange juice. However, while some types of store-bought orange juice are made with high-quality components and contain no added sugars, others can be loaded with added sugars on top of the naturally high concentration of sugars. As a result, your OJ’s calorie count may skyrocket.
Orange juice contains carbs in the form of sugar; however, 100% orange juice contains no added sugars and can be purchased with pulp for a little fiber increase.
What is the key to selecting the most incredible orange juice for your body? First, pay close attention to all labels and read the dietary information. You should also choose a beverage made entirely of liquid rather than an orange ‘drink’ with additional sweets.
For the most nutritious alternative, look for labels that state ‘no added sugar’ or ‘with pulp.’ If you’re watching your carbs, you can also find choices with half the sugar. Simply Light Orange Juice, for example, is a terrific low-sugar choice.
Consider how much overall juice you take daily for a healthy strategy: add orange juice into your diet and balance your OJ with protein, fiber, and healthy fat to feel full and content.
8 benefits of drinking orange juice—and 1 negative side effect
1. Orange juice can help reduce your risk of stroke.
According to data, orange juice consumption is associated with a 22% lower risk of ischemic stroke in males and a 19% lower risk of ischemic stroke in women.
2. OJ may combat kidney stones.
Orange juice has been scientifically connected to the prevention of kidney stones. In addition, coffee, tea, beer, wine, and orange juice consumption is associated with a decreased risk” of kidney stone development.
3. Orange juice may reduce inflammation in your body.
Inflammation may wreak havoc on virtually every body component from head to toe, but incorporating a little orange juice into your daily routine may help prevent it. Orange juice consumption had a positive effect on oxidative stress and inflammatory markers.
Non-obese adults with an increased cardiovascular risk who received 500 mL of orange juice over 12 weeks had reduced inflammation than those who received the same volume of a placebo drink.
4. Orange juice may aid in weight management.
While fruit juice has a negative reputation regarding weight gain, some studies suggest that people who drink orange juice regularly are less likely to develop weight-related disorders like obesity than those who don’t.
Individuals who drink orange juice daily have a better overall diet quality and a lower risk of obesity. It can be a healthy supplement to a balanced diet as long as there are no added sweets and the juice is prepared from natural oranges.
5. Orange juice might contribute to weight gain.
Some orange juice brands have more sugar and carbohydrates. This could be an advantage for folks who need to acquire weight. Juice is an excellent way to increase calories without feeling overly full for people who need to gain weight or have lost their appetite.
However, if you’re trying to lose weight, drinking too much, OJ may interfere with your optimal timing for reaching your weight reduction objectives, especially if you’re not drinking 100% orange juice.
6. OJ counts toward your recommended daily fruit inake.
Drinking] 100% orange juice can help people reach their recommended fruit intake, which most Americans fall short of. Adults should consume 1.5-2 cups of fruits and 2-3 cups of veggies daily.
7. It might help lower your cholesterol.
If you have high cholesterol, incorporating orange juice into your daily routine may help lower those numbers.
Over three weeks, people who drank 236 mL of not-from-concentrate orange juice saw a decrease in their LDL to HDL cholesterol ratio. Another study published in Alternative Therapies in Health and Medicine discovered that citrus flavonoids, such as those in orange juice, were beneficial at decreasing both total and LDL cholesterol in people with high cholesterol.
8. Orange juice may improve your immune system.
Vitamin C-rich orange juice could be the answer if you’re looking for a way to strengthen your immune system. According to one study, drinking orange juice regularly can help reduce inflammation, which may boost consumers’ overall immunological health.
9. It can lower your blood pressure.
Approximately 45% of adults in the United States have high blood pressure, and if you are one of them, incorporating some orange juice into your daily routine may be beneficial.
Over 12 weeks, a group of 159 persons who drank either a control drink, orange juice, or orange juice boosted with hesperidin experienced reductions in both systolic and pulse pressure.
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