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 

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 

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).

Summary Orange juice is high in antioxidants and can help 

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).

 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).

 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

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 

Is Orange Juice Good or Bad for You?

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.