Is Orange Juice Really Healthy? Benefits, Nutrition and What to Know

Orange juice is one of the most widely consumed fruit juices in the world. It is made by squeezing fresh oranges, either by hand or using a juicer. It is also easily available in grocery stores in different forms, including fresh, frozen concentrate, pulp-added, pulp-free, organic, and no-sugar-added varieties.

Orange juice is especially known for its high vitamin C content, but it also contains natural sugars. While it can be healthy when consumed in moderation, people who are watching their calorie or sugar intake should be mindful of portion sizes.

Nutrition of Orange Juice

One cup (about 240 ml) of fresh orange juice contains approximately:

* Calories: 112

* Protein: 2 grams

* Fat: 0 grams

* Carbohydrates: 26 grams

* Fibre: 0 grams (slightly more if pulp is included)

* Sugar: 21 grams


Orange juice is a good source of:

* Vitamin C

* Folate

* Iron


Although orange juice contains many nutrients, it lacks fibre compared to whole oranges. This is why eating the fruit itself can sometimes be a better option, especially for people managing blood sugar levels.

Health Benefits of Orange Juice


1. Rich in Vitamin C
, Orange juice is an excellent source of vitamin C. One cup provides nearly twice the recommended daily requirement. Vitamin C supports immunity and helps the body fight infections like the common cold.

2. Supports Pregnancy Health
. Orange juice contains folate, which is important for fetal development. Adequate folate intake during pregnancy helps reduce the risk of neural tube defects.

3. May Reduce Kidney Stone Risk
: Orange juice contains potassium citrate, which can reduce the formation of certain types of kidney stones by binding calcium in urine.

4. Supports Gut Health
. Orange juice with pulp provides small amounts of fibre, which supports digestion. It also contains compounds that may help increase beneficial gut bacteria.

5. Helps Reduce Inflammation
Orange juice contains polyphenols, natural compounds that may help lower inflammation, particularly after consuming high-fat meals.

How to Make Orange Juice at Home

Making fresh orange juice at home is simple and requires minimal equipment.

Method:

* Take about six fresh oranges for two servings.

* Wash them thoroughly.

* Cut and squeeze them by hand or using a manual or electric juicer.

* If using a blender, remove seeds, blend the segments, and strain if you prefer less pulp.


Freshly prepared orange juice does not contain added sugar or preservatives. It should be consumed immediately or stored in the refrigerator and used within two to three days.