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. 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. 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. Additionally, vitamin C helps promote bone formation, wound healing, and gum health. 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. You may protect your brain
In a 2019 Neurology study, compared with less than 1 serving per month, daily consumption of orange juice was associated with substantially lower odds of poor subjective cognitive function. The researchers hypothesized that the brain-supporting benefits of juice may stem from the high antioxidant and bioactive substance (including vitamins, minerals, and polyphenols) content in some 100% fruit juices.
3. Reduced Risk of Kidney Stones
Orange juice contains a high level of potassium citrate. This nutrient binds to the calcium in urine, creating an environment where kidney stones are less likely to develop.
4. 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. 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. 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.
5. You may moderately support heart health
A cohort study found that participants who drank more than half a cup of Orange Juice a day for over 20 years had a lower incidence of hypertension—a precursor to cardiovascular disease.
Nonetheless, there’s controversy regarding whether or not it contributes to a healthy diet. While the sugar in 100% fruit juices is naturally occurring rather than added as it is in sugar-sweetened beverages, the way your body processes and reacts to this sugar is essentially the same, according to a JAMA Network Open review. Plus, orange juice often contains as much sugar and as many calories. Scientists have concluded that although fruit juices may not be as harmful as sugary drinks, they're certainly not as healthy as whole fruit, and there are negative side effects of drinking it.
