Orange juice is one of the most popular breakfast drinks, offering a high dose of vitamins and antioxidants. One cup contains nearly 140% of the recommended daily intake of vitamin C, plus significant amounts of potassium and vitamin A.
Packaged juices contain added sugar, but you can prepare these drinks at home to reduce empty calories. Quoted from Health Digest, Fresh orange juice has only 112 calories and 26 grams of carbohydrates per cup.
This delicious drink can make it easier for you to get more nutrients in your diet and stay hydrated. May lower the risk of kidney stones by up to 12%, according to 2013 research published in Clinical Journal of the American Society of Nephrology.
This drink can increase the risk of kidney stones by up to 33%. Scientists say that potassium citrate, a nutrient in orange juice, can make urine alkaline and improve its composition.
Despite its potential benefits, orange juice is not as healthy as you might think. In fact, you are better off eating whole fruit, as they contain more fiber and less sugar. One orange has less than 70 calories, 18 grams of carbohydrates, 12 grams of sugar, and 3 grams of fiber, while a cup of juice provides about 26 grams of carbohydrates, including 21 grams of sugar.
Fruit juices, including orange juice, count towards the daily recommended fruit intake, making it easier to get more vitamins and minerals in your diet. Choose 100% fruit juices to avoid added sugar, preservatives and other additives.
Vitamin C, one of the most abundant nutrients in orange juice, stimulates collagen synthesis and fights oxidative stress. When consumed as part of a balanced diet, it can improve immune function and help protect against heart disease.
Orange juice also contains significant amounts of potassium, a mineral that regulates blood pressure and supports muscle function. In clinical trials, a high potassium intake has been associated with a reduced risk of hypertension, stroke, cardiovascular problems, and kidney stones.
This refreshing drink also contains small amounts of calcium, iron, magnesium and zinc. The downside is that it’s relatively high in sugar and low in fiber, which leads us to the fact that orange juice isn’t as healthy as it seems.
Most fruits contain sugar in the form of fructose. But it also provides small amounts of fiber, a nutrient that slows the absorption of sugar into the bloodstream. Fruit juices have little or no fiber. As a result, sugar goes straight into your system, which can lead to diabetes in the long run.
These drinks can also increase the risk of obesity, metabolic syndrome, and liver disease. Researchers recommend limiting its consumption, especially among children. Another study found that each additional serving of fruit juice consumed could increase the risk of premature death.
As scientists note, sugar is sugar. While it’s true that fruit juices contain more nutrients than soft drinks, both types of drinks contain mostly sugar and water.
Commercial orange juice is by far the worst option, as it undergoes extensive processing and has little nutritional value. For this reason, experts recommend drinking no more than one glass of 100% orange juice per day.