5 Surprising Health Benefits of Orange Juice.



5 Surprising Health Benefits of Orange Juice

Orange juice is enjoyed around the world.

It’s made by squeezing oranges to extract the juice, either by hand or using commercial methods.

It’s naturally high in vital nutrients, such as vitamin C and potassium. Plus, commercial varieties are often enriched with calcium and vitamin D.

Nonetheless, there’s controversy regarding whether or not it contributes to a healthy diet.

Here are 5 health benefits of orange juice.

1. 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 (1Trusted Source):

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 (2).

Additionally, vitamin C helps promote bone formation, wound healing, and gum health (3Trusted Source).

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).

Summary Orange juice is high in several necessary nutrients, including

vitamin C, folate, and potassium.

2. 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 (6Trusted Source).

Orange juice is a good source of antioxidants like flavonoids, carotenoids, and ascorbic acid (7Trusted Source).

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 triglycerides (9).

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 (10).

juice is high in antioxidants and can help increase

antioxidant status to aid in disease prevention.

3. 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 (11Trusted Source).

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. (12, 13).

One small study observed that orange juice was more effective than lemonade at reducing several kidney stone risk factors (14).

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 (15Trusted Source).

juice can increase the pH of the urine and, as a result,

lower the risk of kidney stones.

4. May Improve Heart Health

Heart disease is a serious problem, accounting for over 17 million deaths worldwide each year (16Trusted Source).

Some studies show that drinking orange juice may reduce several risk factors for heart disease — such as high blood pressure and elevated cholesterol — and help keep your heart healthy and strong.

For example, one study in 129 people found that long-term orange juice consumption lowered levels of both total and “bad” LDL cholesterol (17Trusted Source).

Furthermore, a review of 19 studies noted that drinking fruit juice was effective at decreasing diastolic blood pressure (the bottom number of a reading) in adults (18Trusted Source).

Orange juice has also been shown to increase levels of “good” HDL cholesterol in people with elevated levels — which could improve heart health (19Trusted Source).

uice may help increase levels of “good” HDL cholesterol

and decrease total and “bad” LDL cholesterol, as well as diastolic blood

pressure.

5. May Decrease Inflammation

Acute inflammation is a normal part of the immune response designed to protect against disease and infection.

However, sustaining high levels of inflammation long term is thought to contribute to the development of chronic disease (20Trusted Source).

Elevated markers of inflammation like C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-α (TNF-α) have all been seen in conditions like metabolic syndrome, heart disease, and certain cancers (21, 22, 23).

Some studies suggest that orange juice could decrease inflammation and problems tied to it.

One review found that orange juice possesses anti-inflammatory properties that may reduce levels of specific inflammatory markers tied to chronic disease (24).

Moreover, an 8-week study in 22 people showed that drinking both fresh and commercial orange juice decreased markers of inflammation like CRP and IL-6 — which could potentially aid in disease prevention (25Trusted Source).

juice may help decrease markers of inflammation, which

could help reduce your risk of chronic disease.

Potential Downsides

Though orange juice is connected to several health benefits, it’s also high in calories and sugar.

What’s more, unlike whole fruits, it lacks fiber, meaning it’s less filling and could potentially lead to weight gain (26).

In fact, multiple studies have shown that regular consumption of fruit juice can lead to increased weight gain over time (27, 28).

Many types of orange juice are also high in added sugar, which can increase blood sugar levels (29Trusted Source).

Several studies have found that regularly drinking sugar-sweetened beverages, such as fruit juice, may be linked to a higher risk of type 2 diabetes (30Trusted Source, 31Trusted Source).

Practicing portion control and opting for fresh-squeezed or 100% orange juice can help maximize health benefits while reducing your risk of adverse effects.

You can also try diluting orange juice with water to cut calories and prevent weight gain.

For children, it’s recommended to limit juice intake to no more than 4 ounces (118 ml) per day for toddlers aged 1–3, 6 ounces (177 ml) for children aged 4–6, and 8 ounces (240 ml) for those aged 7–18 (26Trusted Source).

Juice is high in sugar and calories, which may

contribute to weight gain and high blood sugar. Drink it in moderation and opt

for fresh-squeezed or 100% orange juice whenever possible.

Orange juice is a favorite beverage high in antioxidants and micronutrients like vitamin C, folate, and potassium.

Regular consumption has been associated with several health benefits, including improved heart health, decreased inflammation, and a reduced risk of kidney stones.

However, it’s also high in calories and sugar, so it’s best to consume it in moderation and select fresh-squeezed or 100% orange juice whenever possible.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

NUTRITION

Is Orange Juice Good or Bad for You?

Production

Juice vs Fruit

Orange juice is the most popular fruit juice worldwide and has long been a breakfast staple.

Television commercials and marketing slogans portray this drink as unquestionably natural and healthy.

Yet, some scientists and health experts are concerned that this sweet beverage could harm your health.

This article looks at orange juice and whether it’s good or bad for you.

From the Orchard to Your Glass

Most store-bought types of orange juice aren’t made by simply squeezing fresh-picked oranges and pouring the juice into bottles or cartons.

Rather, they’re produced through a multi-step, rigorously controlled process, and the juice can be stored in large tanks for up to a year before packaging.

First, oranges are washed and squeezed by a machine. Pulp and oils are removed. The juice is heat-pasteurized to inactivate enzymes and kill microbes that could otherwise cause deterioration and spoilage (1Trusted Source, 2Trusted Source, 3Trusted Source).

Next, some of the oxygen is removed, which helps reduce oxidative damage to vitamin C during storage. Juice to be stored as frozen concentrate is evaporated to remove most of the water (4).

Unfortunately, these processes also remove compounds that provide aroma and flavor. Some of them are later added back to the juice from carefully blended flavor packs (5).

Finally, before packaging, juice from oranges harvested at different times may be mixed to help minimize variations in quality. Pulp, which undergoes further processing after extraction, is added back to some juices (1Trusted Source).

Supermarket orange juice isn’t the simple product it may appear to be. It undergoes complex, multi-step processing and can be stored in large tanks for up to a year before being packaged for sale in stores.

Orange Juice vs Whole Oranges

Orange juice and whole oranges are nutritionally similar, but there are some important differences.

Most notably, compared to a whole orange, a serving of orange juice has significantly less fiber and about twice the calories and carbs — which are mostly fruit sugar.

Here’s a closer look at the nutritional value of one cup (240 ml) of orange juice compared to a medium orange (131 grams) — either counts as one serving of fruit (6, 7, 8):

Orange juice Fresh orange

Calories 110 62

Fat 0 grams 0 grams

Carbs 25.5 grams 15 grams

Fiber 0.5 grams 3 grams

Protein 2 grams 1 gram

Vitamin A 4% of the RDI 6% of the RDI

Vitamin C 137% of the RDI 116% of the RDI

Thiamine 18% of the RDI 8% of the RDI

Vitamin B6 7% of the RDI 4% of the RDI

Folate 11% of the RDI 10% of the RDI

Calcium 2% of the RDI 5% of the RDI

Magnesium 7% of the RDI 3% of the RDI

Potassium 14% of the RDI 7% of the RDI

As you can see, the nutrient content of whole oranges and juice is similar. Both are excellent sources of vitamin C — which supports immune health — and a good source of folate — which helps reduce the risk of certain birth defects in pregnancy (9Trusted Source, 10Trusted Source).

However, juice would be even higher in these nutrients if some weren’t lost during processing and storage. For example, in one study, store-bought orange juice had 15% less vitamin C and 27% less folate than home-squeezed orange juice (4).

Though not listed on nutrition labels, oranges and orange juice are also rich in flavonoids and other beneficial plant compounds. Some of these are reduced during orange juice processing and storage (1Trusted Source, 4, 11Trusted Source).

What’s more, one study found that — compared to unprocessed orange juice — pasteurized orange juice had 26% less antioxidant activity immediately after heat processing and 67% less antioxidant activity after about a month in storage (2Trusted Source).

An 8-ounce (240-ml) serving of orange juice has about twice the calories and sugar of a whole orange. Their vitamin and mineral content is similar, but juice loses some vitamins and beneficial plant compounds during processing and storage.

Are Some Types Healthier?

The healthiest type of orange juice is the kind you fresh-squeeze at home — but that can be time-consuming. Therefore, many people opt to buy orange juice from the supermarket.

The least healthy options are orange-flavored drinks that contain only a small percentage of real juice, along with several additives like high-fructose corn syrup and yellow food coloring.

A healthier choice is 100% orange juice — whether it’s made from frozen orange juice concentrate or never frozen. These two options are similar in nutritional value and taste (12, 13Trusted Source).

Stores also sell orange juice with added calcium, vitamin D and other nutrients. However, due to its high calorie count, you shouldn’t drink it just for these added nutrients. Instead, taking a supplement pill is a calorie-free way to fill in any dietary gaps (14Trusted Source).

If you’re watching your calorie intake, you can buy orange juice beverages that promote 50% fewer calories and less sugar than regular orange juice.

However, these drinks contain added water and sugar substitutes — either natural ones, such as stevia, or artificial ones, including sucralose and acesulfame potassium, which you may prefer to avoid. If included, these will be listed in the ingredients list.

Finally, you can choose how much pulp you want in your orange juice. Extra pulp doesn’t add enough fiber to change the count on the nutrition label compared to pulpless juice, but it does supply beneficial plant compounds, including flavonoids (13Trusted Source, 15).

The most nutritious option for store-bought juice is 100% orange juice with extra pulp. The worst choices are orange-flavored drinks that contain little real juice along with added sugars.

Possible Benefits

Nearly 80% of Americans fall short of the recommended daily fruit intake, which is two cups daily for the average adult. Orange juice is available year-round and has consistent quality, making it a convenient and flavorful way to help you meet your fruit quota (3Trusted Source, 16Trusted Source, 17Trusted Source).

Additionally, it generally costs less than whole oranges. Therefore, it can help those on a strict budget meet their daily fruit recommendations (3Trusted Source).

Still, health experts advise opting for whole fruit over juice when you can and note that fruit juice should make up no more than half of your daily fruit quota, meaning no more than one cup (240 ml) a day for the average adult (8, 17Trusted Source, 18Trusted Source).

Several studies have tested the heart health benefits of orange juice and suggest that it may help increase your antioxidant status and protect against free radical damage to cholesterol, which is a risk factor for atherosclerosis (19Trusted Source, 20Trusted Source, 21Trusted Source).

However, these studies are typically sponsored by companies or groups with an interest in selling more orange juice and/or require people to drink higher amounts of orange juice, such as two cups a day or more.

Orange juice can help you meet your fruit goal of two servings a day, but it should make up no more than half of your daily fruit quota. This means that you should limit your intake to one daily serving of juice.

Potential Downsides

Though orange juice is linked to some health benefits, it also has drawbacks that are mainly linked to its calorie content and effects on blood sugar levels.

High in Calories

Fruit juice is less filling than whole fruits and quick to drink, increasing your risk of overeating and weight gain (18Trusted Source).

What’s more, studies show that when you drink calorie-rich beverages, such as orange juice, you don’t necessarily eat less food overall and may consume more calories than you would have without the juice (22Trusted Source, 23Trusted Source, 24Trusted Source).

Large observational studies in adults have linked each one-cup (240-ml) daily serving of 100% fruit juice with weight gain of 0.5–0.75 pounds (0.2–0.3 kg) over four years (25Trusted Source, 26Trusted Source).

Additionally, when adults and teens drank two cups (500 ml) of orange juice with breakfast, it decreased their body’s fat burning after meals by 30% compared to drinking water. This may be partly due to the sugary juice stimulating fat production in the liver (27Trusted Source).

Perhaps most concerning are the effects of orange juice in children, as they’re the top consumers of juice and juice drinks (18Trusted Source).

Orange juice and other sugary drinks can contribute to excess calorie intake in children, as well as tooth decay. Diluting orange juice doesn’t necessarily decrease dental risks, though it can reduce calorie intake (18Trusted Source).

May Raise Blood Sugar Levels

Orange juice could also increase your blood sugar more than whole oranges.

The glycemic load — which is a measure of how a food’s carb quality and quantity affect blood sugar levels — ranges from 3–6 for whole oranges and 10–15 for orange juice.

The higher the glycemic load, the more likely a food is to raise your blood sugar (28).

To help overcome some of these drawbacks of orange juice, scientists have tested the benefits of adding orange pomace — fiber and flavonoid-rich remnants of oranges retrieved from the segments, broken pulp and core — to juice.

Preliminary human studies suggest that the addition of pomace to orange juice may help reduce its blood sugar impact and improve feelings of fullness (29Trusted Source, 30Trusted Source, 31Trusted Source).

However, more research is needed, and pomace-enriched orange juice isn’t available in stores yet.

Drinking orange juice isn’t very filling and may contribute to excess calorie intake and weight gain.

Thanks.