Orange juice, a healthy choice

0 Comment

Fresh orange juice

Orange juice is a concentrated source of vitamin C, a water-soluble vitamin that is a powerful antioxidant and boosts immune function [1].

What is the effect of vitamin C on the body?

Vitamin C helps promote bone formation, wound healing and gum health [2]. It is also necessary for the creation of collagen. Recent research has shown that vitamin C even helps maintain muscle mass [3].

Why should we drink orange juice?

What is less well known is that orange juice is rich in folic acid, a vitamin required for DNA synthesis and supporting fetal development [4]. In addition, it is an excellent source of potassium, which regulates blood pressure, prevents bone loss and protects against heart disease and stroke [5]. It is also a good source of flavonoids and carotenoids.

One serving (240 ml) of orange juice provides: 110 calories, 2 g. proteins, 26 g. carbohydrates, 67% of the Recommended Daily Intake (RDA) for vitamin C, 15% of RDA for folic acid, 10% of RDA for potassium and 6% of RDA for magnesium.

What do the studies say?

One study reported that consuming 590 ml of orange juice daily for 90 days increased the total antioxidant status in 24 adults with high cholesterol and high triglycerides [6].

Orange juice can raise the pH or urine, making them more alkaline. Studies show that a more alkaline urine pH can help prevent nephrolithiasis. A study of 194,095 people found that those who drank orange juice at least once a day had a 12% lower risk of developing kidney stones than those who drank less than one serving a week [7].

Some studies show that consuming orange juice can reduce several risk factors for heart disease, such as high blood pressure and cholesterol. For example, a review of 19 studies found that consuming fruit juice was effective in lowering diastolic blood pressure [8].

Other studies have shown that orange juice can reduce inflammation. A review found that orange juice has anti-inflammatory properties that can reduce the levels of certain inflammatory markers [9]. In addition, an eight-week study in 22 people showed that it reduced inflammatory markers such as CRP and IL-6 [10].

Fresh natural or packaged juice?

However, there is a great deal of debate about whether juices are part of a healthy diet. Some scientists have pointed out that commercial juices may not be a healthy choice. These juices are stored in large tanks for a long time before packaging. The juice is pasteurized to inactivate enzymes and kill germs that could otherwise cause spoilage. Eventually it is stored as a frozen concentrate while most of the water evaporates. These processes remove compounds that provide aroma and flavor, some of which are later added to the juice.

But fresh natural juices are a different product from commercial juices. They are part of a healthy diet, although it is believed that fruits and vegetables are best eaten raw so as not to lose some of their fiber. In the case of orange, a natural juice of 240 ml contains 0.5 g. fiber while an orange weighing 130 gr. contains 3 g. fiber. Note, however, that orange due to its acids can damage the enamel of the teeth. For those who think this may be a problem for their teeth, one solution is to consume orange juice using a straw.

At Vita4you.gr you can find a wide variety of supplements with vitamin C.

References

  1. Vitamin C and Immune Function.
  2. Vitamin C in Disease Prevention and Cure: An Overview.
  3. Lower Dietary and Circulating Vitamin C in Middle- and Older-Aged Men and Women Are Associated with Lower Estimated Skeletal Muscle Mass.
  4. Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention.
  5. Potassium and Health.
  6. Drinking Orange Juice Increases Total Antioxidant Status and Decreases Lipid Peroxidation in Adults.
  7. Soda and Other Beverages and the Risk of Kidney Stones.
  8. Effect of Fruit Juice on Cholesterol and Blood Pressure in Adults: A Meta-Analysis of 19 Randomized Controlled Trials.
  9. Anti-inflammatory Properties of Orange Juice: Possible Favorable Molecular and Metabolic Effects.
  10. Effect of Fresh Orange Juice Intake on Physiological Characteristics in Healthy Volunteers.
0 Comments

Leave a Comment