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Top 20 Health Benefits of Orange Juice and Nutrition Facts

Health Benefits to Drinking Orange Juice

Health Benefits of Orange Juice and Nutrition Facts

Some amazing benefits of Orange juice includes fortifies our immune system, improves digestive health, lowers the risk of cancer, protects the cardiovascular system, prevents kidney diseases, assists in weight loss, cleanses the skin, reduces wrinkles, improves eyesight, incredible healing properties, prevent hair loss, makes your hair beautiful, lower cholesterol levels, a natural anti-inflammatory, and provides nutrients during pregnancy.

Orange juice is enjoyed throughout the world. In fact, surveys reveal that it is the world’s most popular fruit juice. Manufacturers produce around 1.6 billion metric tons of this beverage each year. In addition to buying orange juice in many varieties at grocery stores, you can also squeeze your own orange juice by hand or with an electric juicer.

Orange juice is made by squeezing the oranges and straining the juice. The straining is optional as some people may like a pulpy beverage. In moderation, this juice is considered healthy especially the high pulp version because of its wide range of health benefits, which include its ability to boost immunity, reduce signs of aging, lower cancer risk, boost cellular repair and metabolism, detoxify the body, improve circulation and blood pressure, reduce inflammation, and lower cholesterol levels.

Nutrition Facts of Orange Juice

The following nutrition information is provided by the USDA for 1 cup (8oz) of orange juice.

Included below are the approximate values of a cup of orange juice. Be aware that different brands will have slightly different amounts of each nutrient.

  • Calories: 110
  • Fat: 0g
  • Sodium: 9.6mg
  • Carbohydrates: 27g
  • Fiber: 0.96g
  • Sugars: 20g
  • Protein: 2g

Carbs in Orange Juice

Most of the calories in orange juice come from carbohydrates. There is almost no fiber or starch in orange juice. This means that most of the carbs in orange juice are provided in the form of sugar.

Pure orange juice provides naturally-occurring sugar. That is sugar (fructose in this case) that occurs naturally in foods such as fruit. However, some brands of orange juice may add extra sugar. That sugar is called “added sugar” and health experts recommend that we watch our added sugar consumption. Also, pure fruit juice may offer additional health benefits, but more research needs to be done to determine exactly what these are.

The glycemic index of orange juice (containing no added sugars) is estimated to be 50.3 Keep in mind that the glycemic index takes serving size into account. So if you drink more than a single serving (one cup) the GI will be higher.

Fats in Orange Juice

There is almost no fat in orange juice

Protein in Orange Juice

Orange juice is not a good source of protein, providing less than two grams per serving.

Micronutrients in Orange Juice

One serving of orange juice has all the vitamin C you need for a whole day. Orange juice is also high in potassium, and it’s a good source of folate and thiamine, two of the B-complex vitamins.

Health Benefits of Orange Juice

The vitamin C found in orange is essential for healthy blood vessel walls and connective tissue that lies below your skin. It’s also essential for normal immune system function.4 Vitamin C is also an antioxidant that is thought to have health benefits by protecting your cells from free radical damage. More research is needed to determine all of the specific health-protective roles fruit juices may play in our bodies.

Orange juice is also a good source of folate that’s necessary for red blood cell formation and to help prevent a birth defect called spina bifida. And it’s high in two important minerals, potassium, and iron. Potassium is essential for nerve and muscle function, and it works against sodium to maintain body fluid balance and blood pressure.

Keep in mind that you’ll gain many of the health benefits of orange juice if you simply consume an orange. By comparison, one average-sized orange has about 60 calories, 15 grams of carbohydrates and 3 grams of fiber.5 But it also only has 70 milligrams of vitamin C. That’s still a substantial amount, but you’ll get more vitamin C with a glass of orange juice.

Eating oranges is an excellent way to get your daily dose of vitamin C and potassium, plus fiber. Although most oranges are consumed as juice at breakfast time, there are plenty of ways to get more fresh oranges into your day. For example, you can eat an orange out of your hand as an afternoon snack, or add orange sections to a salad served with a tangy citrus vinaigrette.

High in Antioxidants

Antioxidants in orange juice promote health by preventing oxidative damage — 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.

Orange juice is a good source of antioxidants like flavonoids, carotenoids, and ascorbic acid.

One 8-week study found that drinking 25 ounces (750 ml) of orange juice daily increased antioxidant status significantly (8).

Another study had similar findings, reporting that drinking 20 ounces (591 ml) of orange juice daily for 90 days increased total antioxidant status in 24 adults with high cholesterol and triglyceride.

Plus, in a study in over 4,000 adults, orange juice was considered one of the top sources of antioxidants in the average American diet — alongside tea, berries, wine, supplements, and vegetables.

Fortifies Our Immune System

100% orange juice can help improve our immune systems through the high levels of Vitamin C. 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.

Detoxifies Your Body

Orange juice is rich in various antioxidants that help protect the body against oxidative damage and various diseases. Some of these nutrients include vitamin C, carotenoids, flavonoids such as hesperidin, beta-carotene, folate, and narirutin.

According to a 2016 research published in MDPI, orange juice is one of the antioxidant-rich foods that may increase the total antioxidant capacity (TAC) and protect against cardiovascular disease(CVD) risk.

A 2014 study published in the Journal of Medicine Food suggests that drinking orange juice may help protect against cardiovascular disease by increasing total plasma antioxidant capacity.

Your Skin May Look More Youthful

Speaking of vitamin C, did you know that this essential antioxidant is also a major player in supporting skin health? According to Kane, it plays a significant formation of collagen—the protein that can reduce visible wrinkles and improve skin elasticity. Who needs those expensive anti-aging serums when you can simply drink a glass of orange juice to benefit your complexion?

Reduce Inflammation

Consuming meals with numerous fat or even glucose can result in the introduction of inflammatory reactions. Inflammatory reactions result in the resistance of insulin, that is a frequent reason for type II diabetes as well as atherosclerosis. Atherosclerosis is an extremely serious situation where the blood vessel walls solidify because of fatty deposits. Consuming orange juice whenever ingesting a high-carbohydrate as well as high-fat meal may prevent the appearance of this inflammation, which makes it an excellent precautionary measure towards insulin resistance as well as atherosclerosis.

Improved Blood Circulation By Drinking Oranges Juice

Our body needs a continous supply of blood in order to function properly. The folate content present in orange juices is a leading component in the formation of new red blood cells as well as stimulating the blood flow to extremites. Folate is also necessary for DNA creation and growth of new cells. It’s the folate content that stimulates blood flow and improves blood circulation.

Bone Health

is critical to keeping your body strong and healthy – today and in the future. For our Simply Orange with Calcium and Vitamin D, we take mother nature and then enhance a glass of Simply Orange with calcium and vitamin D to deliver additional nutrition for these bone-strengthening benefits:

Calcium

This mineral helps build and maintain strong bones and teeth.

Vitamin D

This vitamin helps the body absorb calcium for strong and healthy bones.

May Help Prevent Kidney Stones

Kidney stones are small mineral deposits that accumulate in your kidneys, often causing symptoms like severe pain, nausea, or blood in your urine.

Orange juice can increase the pH or urine, making it more alkaline. Studies show that having a higher, more alkaline urinary pH may aid in preventing kidney stones.

One small study observed that orange juice was more effective than lemonade at reducing several kidney stone risk factors.

Another study in 194,095 people found that those who consumed orange juice at least once daily had a 12% lower risk of developing kidney stones than those who drank less than one serving a week.

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.

Anticancer Potential

Orange juice is rich in vitamin C that works as an antioxidant, and one of the most important functions of antioxidants is to prevent cancer.

According to research conducted by Dr. Carmia Borek, Tufts University School of Medicine, Boston, antioxidants help keep the DNA of healthy cells from mutating into cancerous cells, which makes vitamin C the first line of defense against cancer and other serious diseases. Vitamin C was also shown to decrease “adverse side effects associated with free radical damage to normal cells in cancer therapy.” Along with vitamin C, orange juice also contains the antioxidant flavonoid hesperidin, which has been associated with reducing tumor growth and stimulating apoptosis or programmed cell death, in cancerous cells especially breast cancer cells.

Furthermore, some studies demonstrate that hesperidin can induce apoptosis (programmed cell death) in not only breast cancer, but also colon cancer, and research is ongoing. This compound may turn out to be useful in fighting other types of cancer as well.

Decrease Blood Pressure

As mentioned earlier, hesperidin is definitely an antioxidant, meaning it safeguards the body from disease as well as cancer, however this water-soluble plant compound also influences the activity as well as functioning of small blood vessels. This could have got a major effect on blood pressure in general, and researchers have linked this powerful antioxidant to a decrease in overall blood pressure along with a reduced possibility of heart diseases.

Improve Your Cholesterol with Concentrated Orange Juice

As orange juices have high content of fiber, it lowers the cholesterol level. But that is not the only agent working in cholesterol reduction, though the exact source is yet to be determined but daily consumption of orange juices reduces the BAD cholesterol while increasing the amount of GOOD cholesterol.

Benefits of Orange Juice for Skin Problems

Orange juice is packed with anti oxidants that fights off free radicals. Anti oxidants present in orange juice protect the skin from sun damage and pollution preventing skin problems such as dark spots, wrinkles and sun tan improving the overall skin health. Thus, giving you a radiant and glowing skin.

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.

Prevents Anemia

Dr. Streiff, University of Florida College of Medicine, Gainesville, in his research, has concluded that orange juice is a rich dietary source of folate. Folate is a member of the B complex, technically it is vitamin B9. This important vitamin is essential for the creation of DNA and the growth of new cells which is also very important during pregnancy and breastfeeding.

Folate plays a role in building new red blood cells that supply oxygen to various parts of the body and can help prevent anemia. This means that the organ systems are well-oxygenated and are working at full capacity. Further, this supports the overall metabolism of the body and the functioning of all the systems, making them more efficient.

Anti-aging Treatments

Because of the antioxidant problems that orange has, it is just a extremely effective cure agains the effects of free radicals. Orange juice whenever drank frequently and regularly might help reverse the effects of the passing of years that affect the body.

Reduces Wrinkles

The anti-aging effects of anti-oxidants and citric acids have been proven through a large number of studies. Orange juice contains high levels of these 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!

Balances Cholesterol Level

High LDL “bad” and low HDL “good” cholesterol is one of the dangerous risk factors that can lead to cardiovascular disease, so achieving a healthy balance of cholesterol levels in your body can help reduce the risk.

Orange juice has been shown to reduce “bad” cholesterol while increasing the amount of “good” cholesterol in the body. This property means that the chances of atherosclerosis, heart attack, and stroke are reduced.

Reduce your chances of developing ulcers

Orange juice is presently the subject of research which aim to discover whether it’s definitively associated with a lowered chance of gastric ulcers. So far, it has been determined that individuals who’ve higher levels of vitamin C within their systems are in least 25% less inclined to be infected with H. pylori (a bacterium that can induce peptic ulcers). However, scientists are as yet unsure whether this outcome is to be explained by H. pylori lowering your levels of vitamin C, or by vitamin C having an opportunity to safeguard you against H. pylori. In case the latter hypothesis turns out to be correct, consuming orange juice might be a good way to safeguard the body from gastric ulcers.

Prevent Neural Tube Defects

Folate deficiency is among the main reasons for low birth weight as well as neural tube defects, that are congenital issues within the brain as well as spinal cord. Additionally, it probably the most avoidable reasons for these birth defects. Consuming cup of orange juice every day offers 40 mcg of folates to pregnant women. Folates are essential micronutrients which are recognized to avoid a multitude of birth defects. The cup serving mentioned offers 10% of the suggested daily value of folates.

Allergies and Interactions

Avoid oranges if you have a citrus allergy or if you have experienced reactions to other fruits such as grapefruit or mandarin. Additionally, there are reports of people experiencing asthma due to the inhalation of the peels of citrus fruits, including oranges.

According to the Natural Medicine Database, orange juice is likely safe for most people when consumed in amounts typically found in meals. However, if you take certain medications, including Celiprolol (Celicard), organic anion-transporting polypeptide substrates, Ivermectin, or pravastatin (Pravachol) you should avoid oranges and orange juice as it may affect the effectiveness of the medication. Other medications, including quinolone antibiotics, p-glycoprotein substrates, and fexofenadine (Allegra) may also be affected by orange juice consumption. Be sure to check with your healthcare provider to get personalized advice.

Since orange juice is rich in fructose and is acidic in nature, excessive consumption can be harmful for the body. The excess fiber can lead to digestive problems causing abdominal cramps and diarrhea. Beacause of its acidic property it can cause severe heartburns as well.

A glass of freshly squeezed orange juice is a great addition to a healthy diet. However, orange juice is quite acidic with the pH range of 3.3 to 4.2 and can cause indigestion and heartburn.

Since oranges have a relatively high glycemic load, drinking a lot at once can cause a massive spike in your blood sugar levels, which can lead to varying energy levels throughout the day, and can lead to complications for diabetics or pre-diabetics.

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