Drinking orange juice at a moderate level will help the liver function more effectively. Vitamin C and flavonoids in oranges have antioxidant effects, supporting the liver to neutralize free radicals produced during metabolism. Dr. Frank Hu, a nutritionist and epidemiologist at Harvard T.H. Chan School of Public Health (USA), said: "Vitamin C and plant compounds in citrus fruits can contribute to reducing inflammation and supporting liver function when consumed at a reasonable level". In addition, orange juice also helps increase iron absorption from plants, indirectly supporting the liver in the blood production process.
However, the problem lies in the amount and frequency of use. Orange juice, especially pure or bottled juice, contains a fairly high content of fructose sugar. When drinking too much, the liver must work continuously to metabolize fructose. If the sugar amount exceeds the demand, the excess will be converted into fat by the liver, increasing the risk of non-alcoholic fatty liver.
According to Dr. Robert Lustig, an endocrinologist for pediatrics and metabolism (University of California, San Francisco - USA), the habit of drinking orange juice instead of filtered water, or drinking many large glasses each day also increases total energy intake, causing the liver to process both sugar and excess energy at the same time. In the long term, this can overload the liver, leading to lipid and blood sugar metabolism disorders.
Experts recommend that you only drink about 120-200 ml of orange juice per day, prioritizing drinking after meals, without adding sugar and not completely replacing whole citrus fruits. Eating whole oranges helps provide fiber, slows sugar absorption, and reduces the burden on the liver.
