What Is Orange Juice Good For? Full 2024 Guide
Orange juice is a popular breakfast beverage, known for its refreshing taste and numerous health benefits. Orange juice is famously high in Vitamin C but also contains a number of other important minerals and vitamins.
But despite orange juice’s many nutritional benefits, it should be consumed in moderation. Orange juice has lots of nutrients, but it’s also high in sugar and calories. An 8-ounce glass every day is a great way to get your Vitamin C. But if you’re drinking more than that, you may be getting a lot of unnecessary additional sugar in your diet.
I’ve consulted with our on-staff nutritionist to get the most up-to-date information on my favorite breakfast beverage. Read on to learn more about orange juice and its benefits!
Nutrients in Orange Juice🍊
Vitamin C
An 8 oz cup of orange juice contains 137% of the RDI of Vitamin C¹. In addition to its famous immune-supporting and antioxidant properties, Vitamin C also plays a crucial role in the formation of collagen and the absorption of non-heme iron, helping to prevent anemia².
Folate (Vitamin B9)
Folate plays an important role in cell growth, and is important for DNA synthesis and repair, red blood cell production, and proper brain function³. Folate, or Vitamin B9, is essential for cell division and the production of DNA, which is why it's particularly important during periods of rapid growth such as pregnancy and infancy.
Antioxidants
Antioxidants are groups of compounds that neutralize free radicals in the cell⁴. Antioxidants provide protection against damage caused by free radicals that play important roles in the development of many chronic diseases including cardiovascular diseases, aging, heart disease, anemia, cancer, and inflammation⁵.
Flavonoids
Flavonoids are aromatic secondary plant metabolites, which have been recognized as important due to their health benefits⁶. They have anti-oxidative, anti-inflammatory, anti-mutagenic and anti-carcinogenic properties as well as a capacity to modulate key cellular enzyme functions⁷.
Calcium and Vitamin D
Many commercial 100% orange juice bottlers supplement their orange juice with Vitamin D and calcium⁸. Calcium is necessary for bone health and nerve signaling, while Vitamin D facilitates calcium absorption and plays a significant role in immune system function.
Vitamin D in orange juice is as bioavailable as it is in Vitamin D supplements.(X) An 8-ounce glass of fortified orange juice contains about 30% of the recommended Daily Value of calcium, similar to an equal serving of milk. Calcium in fortified OJ is also well-absorbed⁹.
While fresh-squeezed juice tends to have slightly higher levels of Vitamin C and folate, it contains neither Vitamin D nor calcium.
Fresh-Squeezed vs. Store-Bought Orange Juice🧃
Though it’s easier than juicing your own oranges, store-bought OJ has reduced nutrients.As you might assume, fresh-squeezed orange juice is almost always the best nutritional choice. Commercial orange juice you find in stores isn’t all bad, though. You just have to know what kind of juice you’re buying.
Most commercial orange juice is concentrated (boiled down) for storage. Not only does this boil off some of the subtler aromatic and flavor compounds, it reduces the nutritional value as well. A 2016 French study found commercial orange juice contained 15% less vitamin C and 27% less folate than home-made juice, probably owing to vitamin degradation during pasteurization and storage¹⁰.
Fresh-squeezed orange juice contains more aromatic oils and has a more complex flavor, with floral notes you won’t find in commercial OJ. To get the maximum flavor and nutrients from store-bought juice, make sure the label specifies “not from concentrate” and “100% juice.”
Many “orange drinks” and “orange beverages” contain little or no orange juice, just lots of preservatives, artificial colors, and added sugar. 100% orange juice maintains many essential nutrients and allows you to enjoy OJ even when you don’t have fresh oranges to squeeze¹¹.
Health Benefits of Orange Juice🏥
Cholesterol
The antioxidants found in orange juice can improve many factors associated with heart and metabolic health, like reducing bad cholesterol in the blood, improving good cholesterol, better response to insulin and glycemic control¹².
Cognition
Orange juice can have an effect on cognition. A double-blind randomized controlled trial found that middle-aged men who drank flavonoid-rich orange juice scored significantly higher on tests of executive function and psychomotor speed compared to those who drank the placebo¹³.
Hydration
Because orange juice is largely water, it can help ensure you stay hydrated¹⁴. According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 l) of fluids a day, while women need around 11.5 cups (2.7 l).
Hypertension
A Japanese study found that hesperidin (HES) and glucosyl hesperidin (GHES), both abundant in orange juice, have antihypertensive effects. Their findings indicated that continuous ingestion of HES and GHES prevents hypertension via regulating the gene expression related to the modulation of vascular tone¹⁵.
Immune System
Citrus fruit juices are a particularly good source of vitamin C and folate, which both have roles in sustaining the integrity of immunological barriers and in supporting the function of many types of immune cell including phagocytes, natural killer cells, T-cells and B-cells¹⁶.
Kidney Health
Regular consumption of orange juice has been shown to reduce incidents of kidney stones¹⁷. The acids in citrus drinks like orange juice may not only help to prevent kidney stone development but may also help to dissolve certain types of stones¹⁸.
Potential Problems With Orange Juice🚫
While orange juice is a delicious and nutritious beverage, it’s best enjoyed in moderation. For all OJ’s good qualities, there are a few potential problems that you need to keep in mind.
High Sugar
An 8-ounce glass of orange juice contains between 20 and 30 grams of sugar. This is enough to cause a blood sugar spike. If you are diabetic or prediabetic, check with your physician about acceptable daily amounts of orange juice. If you’re trying to reduce sugar in your diet, check out our rundown of the best meal delivery services for diabetes.
High Calorie
Orange juice is fine in moderation, but if you’re on a restricted-calorie diet you should keep in mind that every 8 oz glass contains around 100 calories – the same as a glass of soda!
A dietary modeling study found that a combination of whole fruit and 100% juice improved potassium and Vitamin C intake without significantly increasing total calories. Instead of a second glass of orange juice, try eating an orange instead¹⁹.
Low Fiber
Because strained orange juice is low in fiber and high in sugar, you don’t get the feeling of fullness that you get from a higher-fiber drink. Consider high-pulp orange juice, which contains more fiber, or eat your oranges whole for maximum fiber!
FAQ
What nutrients are found in orange juice?
Orange juice is particularly rich in vitamin C, providing over 100% of the daily value in an 8-ounce serving. It also contains significant amounts of folate and potassium. Commercial orange juice frequently also includes added nutrients like calcium and vitamin D. These nutrients support heart health, reduce the risk of chronic diseases, and help maintain proper bodily functions.
Can orange juice improve heart health?
Studies suggest that the high levels of vitamin C, folate, and potassium in orange juice can help reduce the risk of cardiovascular diseases. Studies have shown that the antioxidants in orange juice can raise good cholesterol and lower bad cholesterol rates, while orange juice flavonoids can alleviate hypertension.
Does orange juice have any benefits for the immune system?
The high vitamin C content in orange juice helps support the function of the immune system. Additionally, the antioxidants in orange juice help fight free radicals, thus protecting the body from various illnesses.
References
1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
2. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
3. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2533031/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6828919/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6149096/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465813/
8. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
9. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
10. https://file.scirp.org/Html/5-2701780_65813.htm
11. https://pubmed.ncbi.nlm.nih.gov/25770266/
12. https://pubmed.ncbi.nlm.nih.gov/26742057/
13. https://pubmed.ncbi.nlm.nih.gov/26280945/
14. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
15. https://pubmed.ncbi.nlm.nih.gov/24418882/
16. https://pubmed.ncbi.nlm.nih.gov/34249019/
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625077/
18. https://www.kentri.org/blog/how-to-prevent-kidney-stones
