The Benefits of orange juice are an essential contribution to health since it is a liquid that is obtained by squeezing the inside of the orange, this is a fresh and unprocessed juice usually has a bittersweet taste. Sometimes, it can also taste very sweet when sugar is added, and it also depends on how ripe the orange is. It contains a lot of vitamin C (ascorbic acid).
Orange juice is a liquid extract of orange fruit, produced by squeezing oranges. It comes in several different varieties, including blood orange, navel oranges, Valencia orange, clementine and tangerine. Orange juice is one of the most consumed in the world, since this liquid is rich in vitamin C. The fruit contains few calories, but many nutrients. There are several benefits of orange juice, for example, they promote healthy skin, help prevent macular degeneration of eye diseases and reduce the risk of many diseases.
A cup serving of fresh and raw orange juice, which amounts to 248 grams or 8 ounces, has 124 mg of vitamin C has 20.8 g of sugars, 112 calories and almost 26 grams of carbohydrates. It also supplies potassium, thiamine and folic acid. Citrus juices contain flavonoids (especially in the pulp) that can have health benefits. Orange juice is also a source of the antioxidant due to its citric acid content, orange juice is acidic, with a typical pH of around 3.5.
Source of Vitamin C in Orange Juice:
Orange juice is a fruit juice rich in vitamin C. The amount of vitamin C in orange juice varies and depends, among other things, on the variety of orange, growing conditions, processing and transport. Freshly squeezed juice contains up to 50% more vitamin C than concentrate juice (a package of store juice is usually concentrate juice).
Orange Juice Benefits:
Undoubtedly the benefits of orange juice have many nutrients, including vitamin C, folic acid and potassium, which are used by the body, then learn more about some of them.
1. Improves the Digestive System:
There are high levels of soluble and insoluble fiber in orange juice. Insoluble fibers help water to penetrate the colon, while soluble fibers help remove excess moisture. To reduce constipation and diarrhea, patients with irritable bowel syndrome are recommended to eat foods with these fibers.
2. Improve Hair:
Orange juice improves the scalp since this juice is rich in vitamin C, which is responsible for the production of collagen. Collagen ensures that hair tissues stay together. Therefore, it is recommended to regularly eat an orange in case of hair loss or bald spots to improve hair health.
The fiber, potassium, vitamin C content in orange juice contributes to the health of the heart. People should drink more potassium and less salt for good heart function. This diet style reduces the risk of reducing cardiovascular disease. Drinking enough orange juice that is also a source of potassium also makes people less likely to suffer a stroke, muscle atrophy (loss of muscle mass), osteoporosis (loss of bone mass with risk of fractures) and kidney stones.
Vitamin C is necessary for the formation of collagen and to support the structure of the skin. Vitamin C present in orange juice is an antioxidant and fights skin damage that results from exposure to sunlight and air pollution. In addition, wrinkles reduce and also improve skin texture by taking an orange or applying oils and other care products that contain vitamin C locally.
5. Improves Eye Health:
Oranges are rich in flavonoids, vitamins A, C and potassium, which makes orange juice good for eye health. This eye-healthy diet is primarily a preventive measure against the development of age-related macular degeneration, an eye disease central vision that gradually fades.
6. Combat Viral Infections:
People who often suffer from cough or cold should consume more orange juice; this is a citrus that contains polyphenols that offer protection against viral infections.
“Orange juice contains many necessary nutrients, including vitamin C, folate and potassium”.
7. High in Antioxidants:
The 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 for maintaining overall health. They can even help protect against chronic diseases, such as heart disease, cancer and diabetes. Orange juice has a high antioxidant content and can help increase the state of antioxidants to help prevent diseases.
Note: Orange juice is a good source of antioxidants such as flavonoids, carotenoids and ascorbic acid. An 8-week study found that drinking 25 ounces (750 ml) of orange juice daily significantly increased antioxidant status. Another study had similar findings and reported that the consumption of 20 ounces (591 ml) of orange juice per day for 90 days increased the total antioxidant status in 24 adults with high cholesterol and triglycerides. In addition, in a study in more than 4,000 adults, orange juice was considered one of the main sources of antioxidants in the average American diet, along with tea, berries, wine, supplements and vegetables.
8. Prevents Kidney Stones:
Orange juice may increase the pH of the urine and, as a result, decrease the risk of kidney stones. Kidney stones are small deposits of minerals that accumulate in the kidneys and often cause symptoms such as severe pain, nausea or blood in the urine. Orange juice can increase the pH or urine, making it more alkaline. Studies show that having a higher and more alkaline urinary pH can help prevent kidney stones. A small study found that orange juice was more effective than lemonade to reduce several risk factors for kidney stones. Another study in 194,095 people found that those who consumed orange juice at least once a day had a 12% lower risk of developing kidney stones than those who drank less than one serving per week.
9. Improve Heart Health:
Consuming orange juice can help control “good” HDL cholesterol levels and lower total and “bad” LDL cholesterol, as well as diastolic blood pressure. Heart disease is a serious problem, representing more than 17 million deaths. Around the world every year. Some studies show that drinking orange juice can reduce several risk factors for heart disease, such as high blood pressure and high cholesterol, and help keep your heart healthy and strong. For example, a study in 129 people found that long-term orange juice consumption reduced levels of total and “bad” LDL cholesterol.
10. Helps Reduce Inflammation:
Orange juice can help decrease inflammation markers, which could help reduce your risk of chronic disease. Acute inflammation is a normal part of the immune response designed to protect against diseases and infections. However, it is believed that maintaining high levels of inflammation in the long term contributes to the development of chronic diseases. Some studies suggest that orange juice may decrease inflammation and related problems. One review found that orange juice has anti-inflammatory properties that can reduce the levels of specific inflammatory markers related to chronic diseases.
Although orange juice is connected to several health benefits, it is also high in calories and sugar. Orange juice has a high sugar and calorie content, which can contribute to weight gain and high blood sugar. It should be consumed in moderation and opt for freshly squeezed or 100% orange juice whenever possible. Many types of orange juice also have a high sugar content, which can increase blood sugar levels. Practicing portion control and opting for 100% freshly squeezed orange juice can help maximize health benefits while reducing the risk of adverse effects. For children, it is recommended to limit the consumption of juice to no more than 4 ounces (118 ml) per day for young children from 1 to 3 years, 6 ounces (177 ml) for children 4 to 6 years and 8 ounces (240 ml) for those from 7 to 18 years old.
Other Benefits of Orange Juice:
- 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.
- In addition, vitamin C helps promote wound healing and gum health.
- Orange juice is also rich in folate, which is necessary for DNA synthesis and supports fetal growth and development.
- Not to mention that it is an excellent source of potassium mineral, which regulates blood pressure, prevents bone loss and protects against heart disease and strokes.