What does reconstituted orange juice mean
Orange juice is healthy - 5 interesting facts!
What is orange juice
Orange juice is drunk all over the world. It's made by pressing to extract the juice, either by hand or using commercial methods. It is naturally rich in essential nutrients such as vitamin C and potassium. Also, commercial strains are often fortified with calcium and vitamin D. Still, there is controversy about whether or not orange juice is healthy and contributes to a healthy diet.
5 Benefits That Make Orange Juice So Healthy
1. Orange juice is very healthy because of its important nutrients
Orange juice is rich in many nutrients:
- Calories: 110
- Protein: 2 g
- Dietary fiber: 26 g
- Vitamin C: 67% of the reference daily dose
- Folates: 15% of the RDI
- Potassium: 10% of the FEI
- Magnesium: 6% of the RDI
Orange juice contains highly concentrated vitamin C, a water-soluble vitamin that is also a powerful antioxidant and plays a central role in your immune function.
In addition, vitamin C helps your bone formation, wound healing and gum health.
Orange juice contains folates, which are needed for your DNA synthesis and help your fetus grow and develop.
Not to mention that orange juice is an excellent source of the mineral potassium, which regulates your blood pressure, prevents bone loss, and protects against heart disease and strokes.
Summarized: Orange juice is very healthy because it is rich in various necessary nutrients, including vitamin C, folate and potassium.
2. Orange juice is so healthy that it is high in antioxidants
Antioxidants in your orange juice are very healthy because they prevent you from oxidative damage - an imbalance between antioxidants and unstable molecules called free radicals.
Research shows that antioxidants are critical to maintaining your overall health. They can even help protect yourself from chronic conditions like heart disease, cancer, and diabetes.
It's a good source of antioxidants like flavonoids, carotenoids, and ascorbic acid.
An 8-week study found that drinking 3/4 liter of orange juice a day significantly increased your antioxidant status.
Another study had similar results and reported that drinking 750 ml of orange juice daily for 90 days increased your overall antioxidant status in 24 adults with high cholesterol and triglycerides.
Also, in a study of over 4,000 adults, orange juice was seen as one of the most important sources of antioxidants in the average diet - along with tea, berries, wine, supplements, and vegetables.
Summarized: Orange juice is healthy because it is high in antioxidants and can help you raise your antioxidant status to aid your disease prevention.
3. Orange juice is healthy and can help prevent kidney stones
Kidney stones are small deposits of minerals that collect in your kidneys and often cause symptoms such as severe pain, nausea, or blood in the urine.
Orange juice can raise your urine pH, making it more alkaline. Studies show that higher, more alkaline pH in your urine can help prevent kidney stones.
One small study found that orange juice was more effective than soda at reducing multiple kidney stone risk factors.
Another study in 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.
Summarized: Orange juice can increase your urine pH, lowering the risk of kidney stones.
4. Orange juice can keep your heart healthy
Heart disease is a serious problem, causing over 17 million deaths worldwide each year.
Some studies show that drinking orange juice can reduce several risk factors for heart disease - like high blood pressure and high cholesterol - and help keep your heart healthy and strong.
For example, a study of 129 people found that long-term orange juice consumption can lower both your total and “bad” LDL cholesterol levels.
Additionally, a review of 19 studies found that drinking orange juice was effective in lowering diastolic blood pressure (the lowest number on a reading) in adults.
Orange juice has also been shown to increase "good" HDL cholesterol levels in people with high levels - which could improve your heart health.
Summarized: Orange juice is healthy because it can even help you raise your "good" HDL cholesterol levels and lower your total and "bad" LDL cholesterol levels, as well as your diastolic blood pressure.
5. Orange juice is healthy and can prevent inflammation
Acute inflammation is a normal part of your immune response designed to protect against disease and infection. However, it is believed that maintaining high levels of inflammation over the long term can contribute to the development of a chronic disease.
Elevated markers of inflammation such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-α (TNF-α) have all been seen in conditions such as metabolic syndrome, heart disease, and certain cancers.
Some studies suggest that orange juice can reduce your inflammation and related problems.
One review found that orange juice possessed anti-inflammatory properties that may reduce levels of specific markers of inflammation associated with chronic illness.
Additionally, an 8-week study of 22 people showed that drinking fresh and commercial orange juice lowered your inflammatory markers like CRP and IL-6 - which could potentially help prevent disease.
Summarized: Orange juice can help you lower markers of inflammation. This can help reduce your risk of developing chronic diseases.
Possible disadvantages of orange juice
Although orange juice is very healthy, it is also high in calories and sugar. In addition, unlike whole fruits, it lacks fiber. This means that it is not satiating and could potentially lead to weight gain.
In fact, several studies have shown that regular consumption of fruit juice can lead to increased weight gain over time. Many types of orange juices are also high in added sugars, which can increase your blood sugar levels.
Several studies have found that regular consumption of sugar-sweetened beverages, such as fruit juice, can be linked to a higher risk of type 2 diabetes.
Pay attention to your portions and choose freshly squeezed or 100% orange juice. This can sometimes help you enjoy orange juice healthily and get the maximum benefit from it while reducing your risk of any side effects.
You can also try diluting orange juice with water to save calories and prevent weight gain.
For children it is recommended:
- No more than 120 ml per day for toddlers
- Children aged 1-3 years 177 ml
- For children aged 4-6 years
- 240 ml for children aged 7-18 years
Orange juice is healthy, but it is also high in sugar and calories, which can contribute to weight gain and high blood sugar. Drink your orange juice in moderation and choose freshly squeezed or 100% orange juice if possible.
Orange juice is a popular drink high in antioxidants and micronutrients such as vitamin C, folic acid and potassium.
Regular consumption is very healthy as it has been linked to improved heart health, decreased inflammation, and a reduced risk of kidney stones, among other things.
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