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 benefitsthe human beings, thanks to its own nutritional properties. Today, weare going to talk about the nutritional worth and benefits of orangejuice.
Oranges contain highlevels of flavonoids, vitamin C and B9, and antioxidants. Among itsmany nutrients, oranges can offer our bodies a healthy intake ofpotassium, magnesium, Vitamins A and E and iron. it can also improvethe health of our skin, hair, and body. Plus, commercial varietiesare often enriched with calcium and vitamin D.
Note:Nutritionists and health experts recommend to make a glass of orangejuice at home. This way, you are able to ensure that it is fresh andmade with the best quality oranges.
This is because mostof the packaged juices that you find in markets are often injectedwith lots of sugar, which is not good for your blood sugar levels andIf you are a diabetic, it is always advised to consult an expert tocheck how many glasses of orange juice you can have in a day.
With that beingstated, Now let us first discuss about the orange juice nutritionalprofile before going into it’s amazing health benefits.
Orange Juice Nutritional Profile
Fresh orange juice isa great source of beneficial nutrients such as minerals, vitamins,flavonoids and phyto nutrients.
These all nutrientsplay a significant role in maintaining healthy body. Consumption ofvitamin C is essential to protect the body cells from free radicals.A satisfactory amount of this crucial vitamin can be provided to thebody by taking orange juice.
The presence ofmanganese, potassium, iron, chlorine, zinc, folic acid, sodium,phosphorus and pectin makes it more valuable. And most importantlythe 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. BoostsImmune System
Orange juice is packedwith vitamin C, which helps boost your immunity and keep youprotected from cold, flu and other inflammatory diseases. It isimportant to remember that a single serving offers up to the doubleof Vitamin C that our bodies need daily. So, in this case, a limitedbut regular intake is preferred.
Oranges are also knownto contain ascorbic acids, a component of collagen, which helps cellsrejuvenate and promote the growth of tissue in our bodies. Throughthese two nutrients, orange juice can help to keep healthy and fightdiseases.
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 ofVitamin C haven’t been proven to cure cancer completely, they arebeing injected in patients with great results in fighting thedisease.
3. Orange Juice Assists in Weight Loss
Orange juice isincredibly low in calories and has zero fat, which makes it anexcellent option if you are looking towards shedding that extra kiloor two. However, nutritionists often advise eating a whole orangeover 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 makeit perfect for a snack when trying to follow a low-sugar diet.However, nutritionists suggest eating a whole orange rather than itsjuice. The squeezing process could lower the number of fibres thathelp in losing weight. Also, this could reduce the temptation ofbuying bottled orange juices that contain added sugar. This would becounterproductive in the process of losing weight.
4. Rich in Several Important Nutrients
Orange juice is highin 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 aconcentrated source of vitamin C, a water-soluble vitamin thatdoubles as a powerful antioxidant and plays a central role in immunefunction.
Additionally, vitaminC helps promote bone formation, wound healing, and gum health.
Orange juice is alsorich in folate, which is needed for DNA synthesis and supports fetalgrowth and development (4TrustedSource).
Not to mention, it’san excellent source of the mineral potassium, which regulates bloodpressure, prevents bone loss, and protects against heart disease andstroke.
5. Orange Juice Prevents Kidney Stones
The risks of formationof kidney stones can be reduced by taking one serving of orange juiceon regular basis.
Too much concentrationof minerals and chemicals usually result as the development of kidneystones and oranges have high concentration of citrate, which has anexcellent ability to prevent this disorder by decreasing the urineacidity.
Kidney stones aresmall mineral deposits that accumulate in your kidneys, often causingsymptoms like severe pain, nausea, or blood in your urine and orangejuice can increase the pH or urine, making it more alkaline.
Kidney stones is apainful disease of the kidney that arises when oxalate particlesattach themselves to calcium particles and drinking orange juice canhelp breakdown those calcium oxalate stone formation and inducerelief from the pain occurring due to kidney stones.
Sothe individuals, who are suffering through this terrible condition,should include fresh orange juice in daily diet plan.
6. Makes theSkin Beautiful & Young Looking
Orange juice containsantioxidants, most significantly vitamin C, which plays a crucialrole in fighting free radical activity. Free radical activity couldmake your skin dull and also promote wrinkles and ageing.
The antioxidantproperties of orange juice make the skin fresh, beautiful andyoung-looking by preventing the aging effects
The abundant quantumof vitamin C present in orange juice could help give you a youthfuland radiant skin.
In addition, theantioxidants with the combination of vitamin C protect the skin cellsfrom getting effected by free radicals.
Thus, taking oneserving of orange juice each day is a best way to maintain thefreshness and attraction of skin for long time.
The vitamins C and Epresent in oranges help regenerate skin cells. This helps reducescarring from blackheads and spots.
Also, these propertiescan reduce the effects of the sun burning by repairing damaged cells.
Orange juice containshigh levels of anti-oxidant nutrients and through a regular intake,can reduce the visibility of wrinkles. Moreover, oranges areefficient in detoxing your body and skin from impurities and toxins.
To enhance theanti-aging effects of orange juice, mix it with some other citrusfruits such as lemon or mandarin. Grapefruit and limes are also greatoptions to change up your standard orange juice!
7. Improves Heart Health and Prevents Heart Disorders
Orange containshesperidin; as per the book ‘Healing Foods’, hesperidin can reducesymptoms of hypertension.
Pectin (fibre) andliminoid compounds found in oranges can slow down hardening ofarteries and can also reduce the bad cholesterol levels in the blood.
Another leadingbenefit of orange juice is its assistance in prevention of heartdisorders.
Oranges containhesperidin in sufficient amount, thus consumption of one glassfreshly squeezed orange juice ensures lower risks of heart attacks
Hesperidin is a plantbased substance that protects the arteries from being clogged byimproving the health of nearby cells.
8. Orange Juice Improves Eyesight
The benefits ofCarotene and Vitamin A, both present in high levels in orange juice,have been studied over the years. Vitamin A is essential for goodvision 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 orangejuice promote health by preventing oxidative damage which is animbalance between antioxidants and unstable molecules known as freeradicals.
Research shows thatantioxidants are crucial to maintaining overall health. They may evenhelp protect against chronic conditions, such as heart disease,cancer, and diabetes (6TrustedSource).
Orange juice is a goodsource of antioxidants like flavonoids, carotenoids, and ascorbicacid.
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 aprolonged use of medicinal and anti-inflammatory drugs can worsenyour general health.
A good solution is toswitch to natural remedies and therapies that will also supplynutrients to your body. Orange juice can be a natural alternative toover-the-counter anti-inflammatories.
11. Helps toBuild Strong Bones
It is a known factthat the calcium content in orange is legendary, which is incrediblefor your bone health. But, did you also know that orange is alsoprofuse with flavonoids like naringenin and hesperidin, which areanti-inflammatory in nature and can help relieve arthritis pain.
12. Maintains the Blood Pressure Levels
Orange juice is theamazing drink for the patients of high or low blood pressure. Are youinterested in finding the reason? Well, this delicious drink containsa significant amount of magnesium which has a wonderful ability tobring back the disturbed blood pressure level to normal range.
13. Contains Healing Properties
One of the top healthbenefits of orange juice is its healing properties. Oranges containflavonoids (like naringenin and hesperidin), which areanti-inflammatory stuffs. When you consume this yummy fruit in raw orjuice form, the flavonoids work amazingly to treat the arthritis andheal the stiffness and pain
14. Benefits forTreating & Preventing Ulcers
Ulcers generallyappear in the small intestine and stomach. The occurrence of ulcerssometimes becomes a major reason of constipation because in thiscase, the consumed food particles can’t break down properly. Theorange juice is very advantageous in treating and preventing ulcers.It also stimulates the digestive system.
15. Provides Nutrients During Pregnancy
Oranges contain folicacid and Vitamin C. During pregnancy these are essential nutrientsfor a healthy diet and body. Depending on specific body weight andhealth, mums to be are advised to havean intake of around 2 ½ cups of fruit a day.
In the choice of fruitor juices, orange is preferred as it contains folate. Folate helps inthe creation of DNA and can help prevent the formation of neural tubedefects in the baby.
Moreover, orange juicehas high levels of potassium. This property might help lower highblood pressure, a common condition in pregnant women.
16. Orange Juice helps to Treats Anaemia
Anaemia is a conditionthat generally occurs due to insufficient red blood cells inhemoglobin. Iron deficiency is the leading reason behind thissituation. Orange juice provides a good quantity of vitamin C thatpromotes the absorption of iron into blood stream. That’s why mostdoctors suggest the anaemia patients to consume orange or its juiceon regular basis .
17. Improves Digestive Health
A healthy intake offluids is key to creating a regular digestion process. However, apartfrom supplying water, oranges are rich in fibers. A small orangeoffers up to 3g of fibre, two-thirds of which is absorbed by our bodytissue.
The remaining partstays within our digestive system, which acts as a cleaning agent forour bowels. Studies have proven that the daily intake of orange juiceshould be increased steadily, and not abruptly. This will create afiber spike that could lead to diarrhea.
18. Protects the Cardiovascular System
Oranges containVitamin B9 and folate. These promote blood circulation andpurification by assisting in the production of red blood cells. Twocups of 100% orange juice a day for a month can lower blood pressureand improve the inner lining of blood vessels.
Hesperidin, one of themany flavonoids present in oranges, is essential to maintainwell-oxygenated blood flow.
19. It Has Incredible Healing Properties
Oranges are rich inflavonoids, such as hesperidin and anthocyanins. They also haveantioxidant properties that make oranges essential in natural healingprocesses.
These might preventheart attacks and help in the process of regenerating damaged cells.Orange juice is therefore helpful during the recovery process afteran 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 intakeof carotene and antioxidants could be the key to avoid hair loss ordamage. These nutrients regenerate the hair cells and increase theirstrength. Sweet orange and essentialoils can also be used to strengthen the effect of the orangejuice itself.
21. Lower Cholesterol Levels
Long term orange juiceconsumption has been proven to lower the levels of cholesterol inadults. Along with other high fibre foods such as oatmeal, orangejuice assists in the reduction of LDL cholesterol. While assuming 5to 10 grams of soluble fibre will give you visible results, there areother factors to it.
It is important tocombine a high fibre diet with exercise and healthy eating to loweryour cholesterol to its normal value.
It can also assist inmaintaining the health of the cardiovascular system. The excesscholesterol 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.