The most outstanding benefit of orange juice comes from its high vitamin C content. Vitamin C plays an important role in forming collagen, strengthening immunity, protecting cells from damage caused by free radicals and supporting iron absorption from plant-based foods.
A glass of pure orange juice of about 240 ml can provide almost equal to or exceeding the recommended daily vitamin C needs of adults. Therefore, orange juice is a good choice for people who eat few fruits or are at risk of vitamin C deficiency.
However, nutrition experts also give many notes for people who have a habit of drinking orange juice every day. The first thing is to only prioritize 100% pure orange juice, without adding sugar.
Supplementing with sugar or using sugary bottled orange juice will significantly increase calories and free sugar, thereby increasing the risk of overweight, tooth decay and metabolic disorders if used regularly.
Second, orange juice should not completely replace fresh oranges. During the juice process, most fiber is removed. Fiber helps slow down sugar absorption, create a feeling of fullness for a long time and support the digestive system. Therefore, many nutrition guidelines in the world still encourage prioritizing eating whole fruits rather than just drinking juice.
Third, people with diabetes, pre-diabetes or fatty liver need to control their diet reasonably. Although sugar in orange juice is natural sugar, the body still absorbs it quite quickly when lacking fiber.
A glass of about 150-240 ml per day is usually considered an appropriate amount for healthy adults, and should be drunk with or after meals instead of on an empty stomach to limit sudden blood sugar spikes and reduce stomach irritation.
People with gastroesophageal reflux or stomach ulcers also need to be careful. The content of citric acid in oranges can worsen the symptoms of burning and acid reflux in some sensitive people.
If discomfort appears after drinking, reduce the amount used or switch to eating fruit in small portions.
