Orange juice is a popular drink that many people love. It is not only delicious but also contains important nutrients for health. So, is it good to drink fresh orange juice every day?
Nutritional composition of orange juice
Oranges are delicious fruits, a rich natural source of vitamin C in our country.
Chemical analysis of oranges shows that: In 100g of oranges, there are 87.5g of water, 0.9g of protein, 1.3g of organic acids, 8.4g of carbohydrates, 1.4g of cellulose, 34mg of calcium, 23mg of phosphorus, 0.4mg of iron, a lot of vitamin A (in the form of carotene), vitamins B1, B2, PP, and especially rich in vitamin C…
Is it good for health to drink fresh orange juice every day?
An article on the Medlatec General Hospital website, with the medical consultation of Dr. Dương Ngọc Vân, states that adults should only drink a maximum of 200ml per day, as it contains: 60mg of vitamin C (equivalent to 100% of the adult’s daily vitamin C needs).
If you exceed this amount, you may have an excess of vitamin C, which is not good for the body in the long run.
Pregnant women need 80mg of vitamin C per day, so they can increase their intake of orange juice, but they should divide it into several servings. Children should only drink the amount of juice extracted from half an orange per day.
Here are the benefits you will receive if you drink the right amount of fresh orange juice every day:
Due to the high content of vitamin C in orange juice, drinking it can help reduce the risk of seasonal colds and improve immune function.
Not only that, vitamin C in orange juice also fights free radicals, slows down the aging process, and helps the body absorb minerals such as iron, calcium, etc.
Drinking orange juice is also a way to supplement collagen for the body to repair damaged cells and promote the development of new tissues.
Orange juice has a blood pressure-lowering effect
Some studies have shown that drinking orange juice for a long time helps reduce the concentration of low-density lipoprotein (bad cholesterol) and has a positive effect on high-density lipoprotein (good cholesterol). In addition, drinking orange juice can also reduce systolic blood pressure.
Detoxifies the body
If you know how to drink orange juice properly, it will help improve kidney function and reduce pain caused by kidney stones. Moreover, citric acid and citrate in orange juice also reduce the risk of kidney stone formation and development.
The characteristic of orange juice is its high alkalinity. Therefore, it can dissolve acid to remove waste in the kidneys and cleanse the blood. This is why orange juice is called a natural detoxifying agent for the liver, kidneys, and digestive system.
Improves digestive function
If you drink orange juice at the right time, the active ingredients in this beverage will stabilize the digestion process, minimize indigestion and excess acid in the stomach. Thus, it can reduce gastric ulcers.
People who suffer from diarrhea or constipation can drink orange juice to improve bowel function. The alkalinity and acidity of orange juice will also naturally cleanse the digestive system.
Enhances blood circulation
The high folate content in orange juice contributes to the formation of DNA, protecting cells and promoting healthy cell development. This is also a mineral that helps fight free radicals and prevent cell damage.
When you know how to drink orange juice properly, it will help blood and other organs function more smoothly, stimulate the production of new red blood cells, and reduce the process of cellular oxidation.
Reduces the risk of kidney stones
Orange juice is known to increase the pH of urine, indicating that it is alkaline. Studies have shown that the more alkaline the urine pH, the lower the risk of kidney stone formation. Furthermore, there is a large amount of potassium citrate in orange juice, which, when bound to calcium, creates certain conditions that make it difficult for kidney stones to develop.
The best way to drink orange juice
It is undeniable that orange juice contains many good nutrients for health. When we feel thirsty or unwell, drinking a glass of orange juice is very effective in relieving fatigue. But we need to drink orange juice properly.
Nutrition experts say that fresh orange juice contains many nutrients that promote health, but excessive consumption can also have disadvantages.
Orange juice contains calories and sugar, and it is not a fiber-rich food like many other fruits if only the juice is extracted without using the pulp.
For these reasons, people should only drink a moderate amount, consuming no more than 1 glass of 100% pure fruit juice per day.
Although the sugar in fruit juice is natural, maintaining the habit of drinking fruit juice at a dose of 1 glass per day will help control calorie intake and prevent a sudden increase in blood sugar levels.
Who should limit drinking orange juice?
Orange juice has many health benefits but may not be good for everyone and can be consumed in any quantity.
People with diabetes should not drink orange juice daily
Although experts encourage people with diabetes to eat citrus fruits, orange juice contains sugar and lacks fiber, which is necessary to regulate blood sugar levels. Therefore, drinking orange juice daily can cause a sudden increase in blood sugar levels.
People with diabetes should consume the entire fruit instead of drinking juice because it provides additional fiber to the body. And due to the high sugar content, it is recommended to drink 1-2 cups of orange juice per week instead of drinking it regularly, daily.
Those with fatty liver disease should limit drinking orange juice
The liver is an important organ in the body, but not everyone has a healthy liver. Fatty liver is one of the most common problems nowadays, and if not treated in a timely manner, it can lead to complications such as liver fibrosis and even liver cancer.
Oranges are fruits high in natural sugar, so those at risk of fatty liver should limit their consumption of orange juice. Instead, eating oranges or mandarins in their entirety is better because it will provide more fiber to the body. And due to the high sugar content, it is not recommended to use bottled orange juice products as they may contain a lot of sugar and provide fewer vitamins than fresh orange juice, as well as less fiber.
People with acid reflux should not drink too much orange juice
Orange juice is good for health when used correctly and in the right amount. People with acid reflux should not drink orange juice regularly because it is acidic and can irritate the stomach. Drinking orange juice every day can cause uncomfortable acid reflux, and in severe cases, it can lead to vomiting. Therefore, these individuals should consult a doctor before consuming oranges.