Oranges are among the most popular fruits around the world. Despite its citrus nature, people love to consume this fruit in various forms.
A vast majority of fruit lovers like the juice from oranges.
The strong citrusy taste appeals to the taste buds and provides many benefits to human health. If you want to know how you can benefit from the orange juice, we have covered all the details you need.
Orange Juice Health Benefits
Orange juice is an excellent source of vital nutrients.
Drinking it in moderation can help you maintain a healthy lifestyle by minimizing the adversity of poor organ health. Let’s dive into the details for a better understanding.
Rich Source of Antioxidants
Orange juice shares a common health benefit with other citrus fruits. Drinking a glass of orange juice can enrich you with antioxidants (1).
The juice in an orange contains flavonoids, carotenoids, and ascorbic acid.
These antioxidants play a vital role in preventing heart diseases, oxidative stress, cancer, and other chronic conditions (2,3).
The presence of vitamin C promotes healthy blood cell function, minimizing the chances of colorectal and lung cancer (4). It also plays a dominant role in preventing stomach cancer (5).
Since it’s a citrus fruit, you may want to consult your doctor or dietician to consume an appropriate amount daily.
Immunity Booster
Drinking orange juice can save you from autoimmune diseases and weak immunity. The antioxidants present in the fruit play an effective role in promoting healthy cell function in the body.
People with poor immunity are likelier to develop viral and bacterial infections frequently. A glass of orange juice can improve the body’s defense against diseases.
Moreover, the abundance of vitamin C in orange juice can prevent respiratory infections and improve organ health for the better functioning of the body’s systems (6).
Reduces Inflammation
Another vital benefit of orange juice consumption is reducing inflammatory responses in the human body. When the body’s cells face a viral or bacterial attack, they develop inflammation in the affected parts.
Inflammation can also occur due to a physical injury. If left untreated, inflammation can lead to chronic illness over the years.
Orange juice has anti-inflammatory properties to reduce underlying inflammation and prevent chronic health problems (7). You may consume moderate amounts of orange juice per week to maintain a healthy routine.
Reduces the Risk of Genetic Disturbances
Orange juice is a rich source of folate. Folate plays an essential role in the appropriate fetus development (8).
Healthcare practitioners recommend pregnant women consume folate in the initial stages of pregnancy to promote healthy fetus development in the womb.
Drinking orange juice can boost the timely growth of new blood cells and DNA structures.
Folate reduction can lead to congenital disabilities and other birth complications. Consuming at least 400 mcg of folate is vital in most pregnancy cases (9). Orange juice is one of the easily available folate resources.
However, you must consult your doctor before developing a routine of drinking orange juice. Your doctor can advise you on the appropriate consumption amounts.
Minimizes the Risk of Kidney Problems
Healthy kidney function is vital for a healthy lifestyle. If damaged, kidneys can affect human health, leading to fatal cases. One of the common kidney problems includes stone formation (10).
Small deposits of minerals in kidneys can develop stones, causing pain, nausea, and blood urine (in severe cases).
The juice in an orange can increase the urine pH value by moving it to the alkaline side of the scale. Since kidney stones result from salt and mineral deposits, orange juice consumption can prevent the formation of kidney stones (11,12).
According to a study, daily consumption of orange juice can lead to a 12% lower risk of kidney stone formation (13).
Improves Heart Function
Heart problems can lead to various health complications in humans. Drinking orange juice can improve heart health by regulating healthy blood flow.
The juice in an orange can lower the bad (LDL) cholesterol levels, reducing the chances of heart disease (14). Moreover, orange juice also promotes healthy blood pressure in humans (15).
Drinking moderate amounts of orange juice can effectively decrease diastolic blood pressure in most adults. Additionally, orange nectar increases good (HDL) cholesterol levels to improve heart health.
Downsides of Orange Juice Consumption
Though the juice in oranges has many health benefits, excessive consumption can lead to adverse effects.
Most people consume sweetened orange juice to minimize the strong taste of the fruit while drinking. However, added sugar can lead to various problems.
Excessive orange juice consumption can lead to weight gain and obesity-related diseases (16). Unlike many fruits, oranges lack fiber. Low fiber concentration can increase the chances of gaining weight (17).
Another downside of drinking too much orange juice is poor diabetic health. The excessive sugars in the juice can disturb the blood sugar levels, leading to type 2 diabetes (18). Poor diabetic health can also impact heart and brain function.
Moreover, orange juice is high-calorie nectar. You may want to reduce its consumption if you are on a weight-loss diet. You may consult your dietician about developing a healthy consumption routine.
Difference Between Orange Juice and Whole Orange
The common misconception is that drinking orange juice can compensate for eating whole oranges. While this is true to some extent, orange juice has nutritional differences from whole oranges.
For instance, orange juice has less fiber content than whole oranges. It also has about two times higher calories and carbohydrates than whole oranges.
If you follow a specific diet, you may want to track your calories while consuming both types. For a fibre-rich diet, you can eat whole oranges in moderation throughout the week.
You may consult your dietician to evaluate the nutritional values of both types to develop a healthy diet plan.
Using Orange Juice in Foods
Most people like to consume orange juice in its traditional form. But, households around the globe use orange nectar in many ways.
Here, we have covered the common ways to use orange nectar.
Salads
If you like to eat fruit and vegetable salads, you can add a twist to them by adding orange juice. Adding orange nectar increases the salad’s nutritional value and minimizes the adverse effects of other fruits and vegetables.
You may want to start with minor amounts to check the taste when trying it for the first time.
Breakfast
A less common way of using orange juice in foods is to add it to your breakfast. Whether you eat scrambled eggs or omelet, you can add moderate amounts of orange nectar to make it sweet and sour.
You can also add it to the boiled egg forms if needed.
Cakes and Desserts
The most common use of orange juice is in making desserts. Many orange lovers like to add a sweet and citrusy touch to cakes, pastries, custards, and other desserts.
The addition of orange juice can make increase the nutritional value of desserts. You can add small orange slices to your cakes to add more sweetness.
Meats
Many global chefs marinade meat slices and chunks with orange juice to make them rich in taste. Adding orange nectar minimizes the dryness of the meat and adds a juicy touch, appealing to the taste buds.
Whether you eat beef, pork, chicken, or fish, a moderate touch of orange juice can add more value to your meals.
Pickles
Traditional pickling requires excessive amounts of vinegar to develop a sour vegetable taste. However, some people do not like vinegar due to its sourness. In such cases, orange nectar is an ideal replacement for pickle vegetables.
The sweet and sour taste prevents the vegetables from getting too sour.
Frosting
Many dessert chefs prefer using orange nectar to create the frosting. From cakes to pancakes, orange juice can be an excellent frosting option.
The citrusy flavor appeals to the tastebuds like none other. You can check out some of the frosting recipes online to create your orange juice frosting.
Is Fresh Orange Juice Better Than Preserved Types?
Many orange juice lovers are commonly concerned about its freshness and nutritional value.
Since squeezing orange nectar at home can take time and effort, day workers and fitness enthusiasts tend to get bottled forms from nearby supermarkets.
Generally, preserved forms of orange juice can lose some vital nutrients due to the addition of preservatives.
On the other hand, freshly squeezed orange juice is free of preservatives. It also provides a better taste due to its freshness. If you follow a diet plan, you may want to choose fresh orange juice over preserved forms to meet your caloric requirements effectively.
Some brands offer preservative-free orange nectar. Such bottles typically have a limited expiration period, indicating the absence of chemicals and preservatives.
Drinking preservative-free orange juice can be a suitable alternative to drinking freshly squeezed nectar. You may do your research before opting for a specific brand in the market.
The Takeaway
Orange juice is an excellent source of many vital nutrients.
Drinking freshly squeezed orange nectar can save you from various health problems, including heart disease, blood pressure problems, immunity problems, kidney stones, and respiratory infections.
Frequently Asked Questions (FAQs)
Should I consume orange juice daily?
Orange juice can provide many health benefits if consumed in moderation. Drinking a glass of orange nectar daily can boost your immunity and improve your heart health. Also, you may consult your doctor about developing a suitable diet routine.
Does orange juice have side effects?
Moderate consumption of orange juice can provide many health benefits. But, excessive consumption can lead to obesity, type-2 diabetes, and poor heart health.
Do orange juice and whole orange have the same nutritional values?
Orange juice has more calories and sugar content than whole oranges. They also have lesser fiber content than whole oranges.
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