Orange juice is the liquid that’s pressed from fresh oranges. It contains most of the same nutrients found in whole oranges, with some naturally occurring sugars and a smaller amount of vitamin C.
Commercial orange juice may also be fortified with added nutrients like calcium, vitamin D, folic acid, potassium, thiamin, niacin, and vitamin B6.
Does Orange Juice Have Fiber?
While oranges provide a generous amount of dietary fiber, orange juice does not. It contains very little fiber (0.7 gm per cup) at all. The University of Sydney reports that a typical glass of commercial orange juice contains less than 1 percent fiber by weight, while fresh oranges contain about 5 percent to 6 percent fiber.
In one study published in the Journal of Medicinal Food, researchers found that healthy adults who drank 250 milliliters of commercially available orange juice experienced increased blood sugar levels and insulin response.
Nutritional Value of Orange Juice
The USDA offers the following nutrition facts for one cup (8 ounces) of celery juice.
Serving Size: 1 cup (240 ml)
- Calories: 110
- Calories from Fat: 0 gm
- Dietary Fiber: 0.7 gm
- Sugars: 23 gm
- Protein: 2 gm
- Carbohydrates: 25 gm
- Vitamin A: 35%
- Vitamin C: 245%
- Calcium: 4%
- Iron: 10%
Health Benefits of Oranges
Immunity Booster
Oranges are a good source of vitamin C, a water-soluble vitamin that helps fight infection and boost your immune system.
One medium orange provides about 83 mg of vitamin C, more than adults’ recommended daily intake.
Vitamin C is also important for collagen production, wound healing, and healthy skin.
Bone support
Oranges are an excellent source of vitamin C, which helps enhance the body’s ability to absorb calcium.
In addition, oranges provide more than 25% of your daily value for vitamin K, another important nutrient for healthy bones.
The vitamin K in oranges plays a role in bone formation and slowing down bone breakdown, making oranges a good choice for people at risk of osteoporosis.
Antioxidant protection
Oranges are high in antioxidants, which protect the body from free radicals and chronic diseases.
Of particular note is citrus bioflavonoid hesperidin, which has been studied extensively in animal and laboratory studies, but has yet to be studied in human trials.
The health benefits of oranges are endless. They contain hesperidin, which helps improve blood vessel function and lowers inflammation; vitamin C helps boost your immune system as well!
Juicy or fresh? You decide but just remember that this fruit will keep you healthy – so enjoy it however way makes you happy because we all know there’s no bad time for a piece (or five) of citrus goodness.
Anemia prevention
Oranges provide vitamin C, which is necessary to produce the body’s main antioxidant enzyme, superoxide dismutase (SOD), as well as several other important compounds.
Vitamin C is also required for iron absorption and red blood cell formation.
Iron deficiency anemia is a common problem worldwide and a major health concern.
One medium orange provides about 11% of the daily value for vitamin C and with it, a small amount of absorbable iron.
However, you would need to eat at least three oranges every day to lower your risk of anemia.
Heart Disease Prevention
Eating oranges may help protect against heart disease, thanks to their vitamin C content, as well as their potassium and fiber.
In addition, oranges are a good source of plant compounds called flavonoids, which may help regulate blood pressure.
One medium orange provides about 121 mg of vitamin C, 2% of the daily value for potassium, and 1 gram of fiber.
The dietary fiber in oranges not only helps keep your heart healthy but can also help improve digestion and bowel health.
How to Make Orange Juice?
Ingredients
- A High-Quality Citrus juicer
- Fresh Oranges
- Water
- Sugar (optional)
- Knife
- Cutting board
- Fine mesh strainer or Cheesecloth
Instructions
- Cut oranges in half crosswise with a sharp knife. remove the seeds.
- Place oranges in the juicer or a pitcher. using your hands, press on the oranges to extract the juice.
- To extract the pulp and seeds from the juice, pass it through a fine-mesh strainer.
- Add water, sugar (if desired), and ice cubes to the pitcher. stir well to combine.
- Serve in glasses and enjoy!
Is Fresh-Squeezed Orange Juice Good for You?
Another healthy beverage option is freshly squeezed orange juice. It contains less sugar and fewer calories compared to a glass of wine or a cup of coffee. Like whole oranges, it provides a good amount of potassium, vitamin C, and dietary fiber.
A 12-ounce fresh-squeezed orange juice contains 102 calories and 22 grams of sugar. Fresh-squeezed orange juice retains all the fiber in the fruit, so it has 3 grams per serving.
What Does No Pulp Mean in Orange Juice?
Some people prefer juice without pulp, believing it has a cleaner taste. However, removing the fiber from juice significantly reduces its nutritional value.
The pulp in fruit contains most of the fiber, so when it’s removed, much of the nutritional value is lost. No-pulp orange juice often has added sugars to compensate for the missing fiber.
If you’re looking for a healthier option, choose fresh-squeezed orange juice with pulp over pulp-free juice. It contains more fiber, nutrients, and fewer calories.
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