Orange juice is one of the best known and preferred beverages around the world. It is incredibly accessible and easy to make, as you only need to squeeze a few fresh oranges in order to extract the juice, either by hand or using commercial methods..
Every fruit benefits the human beings, thanks to its own nutritional properties. Today, we are going to talk about the nutritional worth and benefits of orange juice.
Oranges contain high levels of flavonoids, vitamin C and B9, and antioxidants. Among its many nutrients, oranges can offer our bodies a healthy intake of potassium, magnesium, Vitamins A and E and iron. it can also improve the health of our skin, hair, and body. Plus, commercial varieties are often enriched with calcium and vitamin D.
Note: Nutritionists and health experts recommend to make a glass of orange juice at home. This way, you are able to ensure that it is fresh and made with the best quality oranges.
This is because most of the packaged juices that you find in markets are often injected with lots of sugar, which is not good for your blood sugar levels and If you are a diabetic, it is always advised to consult an expert to check how many glasses of orange juice you can have in a day.
With that being stated, Now let us first discuss about the orange juice nutritional profile before going into it’s amazing health benefits.
Orange Juice Nutritional Profile
Fresh orange juice is a great source of beneficial nutrients such as minerals, vitamins, flavonoids and phyto nutrients.
These all nutrients play a significant role in maintaining healthy body. Consumption of vitamin C is essential to protect the body cells from free radicals. A satisfactory amount of this crucial vitamin can be provided to the body by taking orange juice.
The presence of manganese, potassium, iron, chlorine, zinc, folic acid, sodium, phosphorus and pectin makes it more valuable. And most importantly the calories in orange juice are zero.
Orange Juice USDA Nutrition Database
|Nutrient||Amount||% Daily Value|
|Serving Size||8 ounces (1 cup)||–|
|Total carbohydrate||25 g||8%|
|Total sugars||21 g||–|
|Total dietary fiber||0.5 g||2%|
|Total fat||0.32 g||0%|
|Vitamins|| || |
|Vitamin C||82 mg||137%|
|Folate||45 mcg DFE||11%|
|Vitamin B6||0.13 mg||7%|
|Vitamin A||194 IU||4%|
|Minerals|| || |
Now it’s time to take a look at the nutritional health benefits of orange juice:
21 Amazing Health Benefits of Orange Juice
1. Boosts Immune System
Orange juice is packed with vitamin C, which helps boost your immunity and keep you protected from cold, flu and other inflammatory diseases. It is important to remember that a single serving offers up to the double of Vitamin C that our bodies need daily. So, in this case, a limited but regular intake is preferred.
Oranges are also known to contain ascorbic acids, a component of collagen, which helps cells rejuvenate and promote the growth of tissue in our bodies. Through these two nutrients, orange juice can help to keep healthy and fight diseases.
2. Lowers the Risk of Cancer
The latest scientific research has exposed the effectiveness of the orange juice for preventing several types of cancer because it was discovered that oranges comprise a stuff known as “D – limonene” which is an efficient agent against skin cancer, breast cancer, mouth cancer, colon cancer and lung cancer.
Furthermore, the presence of vitamin C also helps in this regard by up to 40% due to citruses’ protective nutrients such as fibre, potassium, and flavonoids..
While high intakes of Vitamin C haven’t been proven to cure cancer completely, they are being injected in patients with great results in fighting the disease.
3. Orange Juice Assists in Weight Loss
Orange juice is incredibly low in calories and has zero fat, which makes it an excellent option if you are looking towards shedding that extra kilo or two. However, nutritionists often advise eating a whole orange over juicing one.
Juicing an orange may cost a good amount of weight loss friendly fibres while consuming a whole orange would help retain fibres, which help make you feel full for longer time and when you feel full you would naturally binge less. The juice has a sweet taste but has a low glycaemic index and fat content.
These properties make it perfect for a snack when trying to follow a low-sugar diet. However, nutritionists suggest eating a whole orange rather than its juice. The squeezing process could lower the number of fibres that help in losing weight. Also, this could reduce the temptation of buying bottled orange juices that contain added sugar. This would be counterproductive in the process of losing weight.
4. Rich in Several Important Nutrients
Orange juice is high in many nutrients, including vitamin C, folate, and potassium.
An 8-ounce (240-ml) serving of orange juice provides approximately:
- 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 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.
Orange juice is also rich in folate, which is needed for DNA synthesis and supports fetal growth and development (4Trusted Source).
Not to mention, it’s an excellent source of the mineral potassium, which regulates blood pressure, prevents bone loss, and protects against heart disease and stroke.
5. Orange Juice Prevents Kidney Stones
The risks of formation of kidney stones can be reduced by taking one serving of orange juice on regular basis.
Too much concentration of minerals and chemicals usually result as the development of kidney stones and oranges have high concentration of citrate, which has an excellent ability to prevent this disorder by decreasing the urine acidity.
Kidney stones are small mineral deposits that accumulate in your kidneys, often causing symptoms like severe pain, nausea, or blood in your urine and orange juice can increase the pH or urine, making it more alkaline.
Kidney stones is a painful disease of the kidney that arises when oxalate particles attach themselves to calcium particles and drinking orange juice can help breakdown those calcium oxalate stone formation and induce relief from the pain occurring due to kidney stones.
So the individuals, who are suffering through this terrible condition, should include fresh orange juice in daily diet plan.
6. Makes the Skin Beautiful & Young Looking
Orange juice contains antioxidants, most significantly vitamin C, which plays a crucial role in fighting free radical activity. Free radical activity could make your skin dull and also promote wrinkles and ageing.
The antioxidant properties of orange juice make the skin fresh, beautiful and young-looking by preventing the aging effects
The abundant quantum of vitamin C present in orange juice could help give you a youthful and radiant skin.
In addition, the antioxidants with the combination of vitamin C protect the skin cells from getting effected by free radicals.
Thus, taking one serving of orange juice each day is a best way to maintain the freshness and attraction of skin for long time.
The vitamins C and E present in oranges help regenerate skin cells. This helps reduce scarring from blackheads and spots.
Also, these properties can reduce the effects of the sun burning by repairing damaged cells.
Orange juice contains high levels of anti-oxidant nutrients and through a regular intake, can reduce the visibility of wrinkles. Moreover, oranges are efficient in detoxing your body and skin from impurities and toxins.
To enhance the anti-aging effects of orange juice, mix it with some other citrus fruits such as lemon or mandarin. Grapefruit and limes are also great options to change up your standard orange juice!
7. Improves Heart Health and Prevents Heart Disorders
Orange contains hesperidin; as per the book ‘Healing Foods’, hesperidin can reduce symptoms of hypertension.
Pectin (fibre) and liminoid compounds found in oranges can slow down hardening of arteries and can also reduce the bad cholesterol levels in the blood.
Another leading benefit of orange juice is its assistance in prevention of heart disorders.
Oranges contain hesperidin in sufficient amount, thus consumption of one glass freshly squeezed orange juice ensures lower risks of heart attacks
Hesperidin is a plant based substance that protects the arteries from being clogged by improving the health of nearby cells.
8. Orange Juice Improves Eyesight
The benefits of Carotene and Vitamin A, both present in high levels in orange juice, have been studied over the years. Vitamin A is essential for good vision as it protects the cornea, the surface of the eye.
Along with carotene, this vitamin is part of a larger group of antioxidants responsible for fortifying the immune system. Orange juice can help you strengthen the membrane of the eye and make it an effective barrier for bacteria or infections.
9. Orange Juice is High in Antioxidants
Antioxidants in orange juice promote health by preventing oxidative damage which is an imbalance between antioxidants and unstable molecules known as free radicals.
Research shows that antioxidants are crucial to maintaining overall health. They may even help protect against chronic conditions, such as heart disease, cancer, and diabetes (6Trusted Source).
Orange juice is a good source of antioxidants like flavonoids, carotenoids, and ascorbic acid.
10. It’s A Natural Anti-Inflammatory
Acute inflammation is a normal part of the immune response designed to protect against disease and infection. However, when this persists for a long time it can cause chronic diseases.
In such a case a prolonged use of medicinal and anti-inflammatory drugs can worsen your general health.
A good solution is to switch to natural remedies and therapies that will also supply nutrients to your body. Orange juice can be a natural alternative to over-the-counter anti-inflammatories.
11. Helps to Build Strong Bones
It is a known fact that the calcium content in orange is legendary, which is incredible for your bone health. But, did you also know that orange is also profuse with flavonoids like naringenin and hesperidin, which are anti-inflammatory in nature and can help relieve arthritis pain.
12. Maintains the Blood Pressure Levels
Orange juice is the amazing drink for the patients of high or low blood pressure. Are you interested in finding the reason? Well, this delicious drink contains a significant amount of magnesium which has a wonderful ability to bring back the disturbed blood pressure level to normal range.
13. Contains Healing Properties
One of the top health benefits of orange juice is its healing properties. Oranges contain flavonoids (like naringenin and hesperidin), which are anti-inflammatory stuffs. When you consume this yummy fruit in raw or juice form, the flavonoids work amazingly to treat the arthritis and heal the stiffness and pain
14. Benefits for Treating & Preventing Ulcers
Ulcers generally appear in the small intestine and stomach. The occurrence of ulcers sometimes becomes a major reason of constipation because in this case, the consumed food particles can’t break down properly. The orange juice is very advantageous in treating and preventing ulcers. It also stimulates the digestive system.
15. Provides Nutrients During Pregnancy
Oranges contain folic acid and Vitamin C. During pregnancy these are essential nutrients for a healthy diet and body. Depending on specific body weight and health, mums to be are advised to have an intake of around 2 ½ cups of fruit a day.
In the choice of fruit or juices, orange is preferred as it contains folate. Folate helps in the creation of DNA and can help prevent the formation of neural tube defects in the baby.
Moreover, orange juice has high levels of potassium. This property might help lower high blood pressure, a common condition in pregnant women.
16. Orange Juice helps to Treats Anaemia
Anaemia is a condition that generally occurs due to insufficient red blood cells in hemoglobin. Iron deficiency is the leading reason behind this situation. Orange juice provides a good quantity of vitamin C that promotes the absorption of iron into blood stream. That’s why most doctors suggest the anaemia patients to consume orange or its juice on regular basis .
17. Improves Digestive Health
A healthy intake of fluids is key to creating a regular digestion process. However, apart from supplying water, oranges are rich in fibers. A small orange offers up to 3g of fibre, two-thirds of which is absorbed by our body tissue.
The remaining part stays within our digestive system, which acts as a cleaning agent for our bowels. Studies have proven that the daily intake of orange juice should be increased steadily, and not abruptly. This will create a fiber spike that could lead to diarrhea.
18. Protects the Cardiovascular System
Oranges contain Vitamin B9 and folate. These promote blood circulation and purification by assisting in the production of red blood cells. Two cups of 100% orange juice a day for a month can lower blood pressure and improve the inner lining of blood vessels.
Hesperidin, one of the many flavonoids present in oranges, is essential to maintain well-oxygenated blood flow.
19. It Has Incredible Healing Properties
Oranges are rich in flavonoids, such as hesperidin and anthocyanins. They also have antioxidant properties that make oranges essential in natural healing processes.
These might prevent heart attacks and help in the process of regenerating damaged cells. Orange juice is therefore helpful during the recovery process after an infection or surgery.
However, its healing properties don’t stop here! It can be a great help in regenerating skin, hair, and bone cells.
20. Orange Juice Prevents Hair Loss
A healthy daily intake of carotene and antioxidants could be the key to avoid hair loss or damage. These nutrients regenerate the hair cells and increase their strength. Sweet orange and essential oils can also be used to strengthen the effect of the orange juice itself.
21. Lower Cholesterol Levels
Long term orange juice consumption has been proven to lower the levels of cholesterol in adults. Along with other high fibre foods such as oatmeal, orange juice assists in the reduction of LDL cholesterol. While assuming 5 to 10 grams of soluble fibre will give you visible results, there are other factors to it.
It is important to combine a high fibre diet with exercise and healthy eating to lower your cholesterol to its normal value.
It can also assist in maintaining the health of the cardiovascular system. The excess cholesterol is cleansed by the soluble fiber contained in oranges.
Hope you liked our post on benefits of orange juice. Consume this wonderful fruit and reap its non-ending benefits. Don’t forget to give us a feedback.