benefits of orange Juice

Orange Juice Nutrition’s | Health Benefits

Orange juice is a popular beverage globally.

It’s derived by squeezing oranges to extract the juice, either by machines or hands.

It’s naturally full of vital nutrients, such as potassium and vitamin C. Plus, commercial varieties are often enriched with vitamin D and calcium.

Nutrition Information

One cup of fresh orange juice contains:

  • Calories: 112
  • Carbohydrates: 26 grams
  • Fibre: 0 grams
  • Sugar: 21 grams
  • Protein: 2 grams
  • Fat: 0 grams

Orange juice is a good source of:

  • Iron
  • Folate
  • Calcium
  • Vitamin A
  • Vitamin C

Orange juice with pulp is an excellent source of fibre. Studies have shown that fibre is great if someone is looking to maintain digestive health.

It may decrease your risk of conditions like heart disease, diabetes and some types of cancer.

Benefits of Digestive System

1. Protects Our Immune System


Protects Our Immune System

Pure orange juice helps to improve our immune systems as it has tons of Vitamin C.

It is vital to remember that a single serving of orange juice has double of Vitamin C that our bodies need daily basis.

Oranges are also known to contain:

  • ascorbic acids
  • component of collagen

These two helps cells rejuvenate and boost the growth of tissue in our bodies.

2. Improves Digestive Health


digestion Health

Healthy consumption of fluids is essential to create a regular digestion process. However, other than water content, oranges are rich in fibres. A regular orange offers up to 3g of fibre, two-thirds of which is absorbed by our body tissue.

The remaining part stays within our digestive system, which acts as a cleaning agent for our bowels.

3. Decreases the Risk of Cancer

Though constant consumption of Vitamin C hasn’t been proven to cure cancer, they are being injected in patients with great results in fighting the disease.

Vitamin C is studied and it reports that it decreases the risk of cancers like:

  • mouth
  • oesophagus
  • stomach

These benefits are due to citruses’ protective nutrients such as:

  • fibre
  • potassium
  • flavonoids

4. Protects the Cardiovascular System

Oranges contain Folate and Vitamin B9. These boost blood circulation and purification by aiding in the production of red blood cells. A large cup of pure orange juice a day for a month can decrease blood pressure and improve the inner lining of blood vessels.

Hesperidin, one of the many flavonoids present in oranges, is very useful to maintain well-oxygenated blood flow.

5. Decreases Kidney Disorder

The increased levels of potassium and calcium contained in oranges aids in the prevention of kidney stones.

It is often caused by a misbalance in the levels of calcium and oxalate.

6. Assists in Weight Loss

Orange juice is an important part of diets and weight loss programs. This is mainly due to the filling character of oranges. The juice has a sweet taste but has low-fat content and glycaemic index.

These properties make it perfect for a mid-day snack when trying to follow a low-sugar diet regime. However, nutritionists recommend eating a whole orange is better rather than its juice.

The squeezing process to derive the juice lowers the number of fibres that help in losing weight.

Also, this also reduces the temptation of buying bottled orange juices that contain lots of sugar. This would be counterproductive in the process of losing weight.

7. Cleanses the Skin

The vitamins E and C present in oranges aids in regenerate skin cells. This helps in decreasing scarring from blackheads and spots.

Also, these properties can decrease the effects of sunburn by repairing damaged cells.

8. Reduces Wrinkles


Reduces Wrinkles

The presence of citric acids and antioxidants have been proven to decrease the ageing- processes through a large number of studies.

These are the presence of high levels of these nutrients n orange juice and, through a regular intake, can decrease the visibility of wrinkles. Moreover, oranges do wonders as a detoxifying drink to your body and clean skin from impurities and toxins.

To boost the anti-ageing effects of orange juice, mix it with some other citrus fruits such as mandarin or lemon. Lime and Grapefruit are also great options to change up your regular orange juice!

9. Improves Eyesight

The benefits of Vitamin A and Carotene, both nutrients that are present in high levels in orange juice, have been studied over the years. These are essential for eyesight as it protects the cornea, the surface of the eye.

Along with carotene, this vitamin is part of a larger group of antioxidants responsible for fortifying the immune system. Orange juice can help you strengthen the membrane of the eye and make it an effective barrier to bacteria or infections.

10. Prevent Hair Loss

A healthy daily intake of antioxidants and carotene could be the key to avoid hair loss or damage. These nutrients regenerate the hair cells and promote their strength.

11. Makes Your Hair Beautiful


Makes Your Hair Beautiful

Here is an amazing hair mask as orange juice is not just an amazing juice but t also makes a great hair mask.

Take few spoons of lemon juice, mix honey and few spoons of orange juice to it.

This is shown to help with cleansing the scalp from excess oil, dead skin cells, which would decrease dandruff.

Also, natural hair masks will moisturize and repair the hair.

During the winter months, when the hair hardly gets the nutrients it needs, it can be a great source of vitamins and hydration.

12. Lower Cholesterol Levels

Long term orange juice consumption has been proven to decrease cholesterol levels.

Along with other high fibre foods such as beans, lentils, oatmeal, orange juice reduces LDL cholesterol. After regular consumption of 5 to 10 grams of soluble fibre will give you visible results, there are other factors to it.

It is essential to combine a high fibre diet with regular workouts and healthy food consumption to lower your cholesterol to its normal value.

It can also regulate the health of the cardiovascular system. The overdose of cholesterol is cleansed by the soluble fibre contained in oranges.

13. It’s A Natural Anti-Inflammatory

Inflammations are a normal reaction of our immune system to shield us against a disease or infection. However, when this persists for a longer duration it can cause chronic diseases.

In such a case a prolonged use of anti-inflammatory drugs and medicines can worsen your overall health.

An excellent solution is to switch to natural therapies and remedies that will also supply nutrients to your body.

Orange juice can be a natural alternative to medicines to fight the anti-inflammatory properties.

Bottom Line

Orange juice has amazing benefits from skin health to overall well being. It also lowers your blood pressure.

However, the choice of fresh oranges or orange juice is what makes all the difference! 100% freshly squeezed orange juice is always the best option if compared to packed orange juices. This is also the one that will help you in your weight loss journey quickly, so you will see its benefits earlier.

If you are planning to buy marketed juice be aware that many will have added sugar in it and the juice’s nutritional values might have been changed.

Always read the label carefully to avoid consuming a higher level of sugars or calories than you wanted to.

Orange juice has awesome properties that can help boost your overall health in many ways. However, a nutritionally balanced diet and consistent exercise will improve the results of drinking orange juice!


Frequently Asked Question

What are the benefits of orange juice?
Orange juice is a favourite beverage it’s high in:
micronutrients like potassium, vitamin C, folate.
Daily consumption has been associated with several health benefits, including:
  • improved heart health
  • decreased inflammation
  • reduced risk of kidney stones
Can I drink orange juice every day?
Orange juice is very healthy and nutritious, but it’s essential to limit your consumption because of its high sugar content. Orange juice is an excellent source of:
  1. Vitamin C
  2. Iron
  3.  Folate
  4. Calcium
  5. Vitamin A
Vitamin C supports your immune system and may be effective in fighting against the common cold.
What is the Nutritions available in orange juice?

One cup of fresh orange juice contains:

Calories: 112
Carbohydrates: 26 grams
Fibre: 0 grams
Sugar: 21 grams
Protein: 2 grams
Fat: 0 grams

Orange juice is a good source of:

Vitamin A
Vitamin C

Does orange juice burn belly fat?
Oranges are full of nutrients and low in calories, fibre, vitamin C, which can be very helpful to burn belly fat. They also boost healthy skin and lower the risk of several diseases.
5. What is better to eat oranges or to drink orange juice?

Nutritionists recommend that eating oranges is better than orange juice. When we drink orange juice the fibre content is decreased, which is highly beneficial for digestion and gut health.

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