The health benefits of orange juice: 4 benefits for the body

In winter, when there is a lack of sunlight and vitamins, a glass of freshly squeezed orange juice becomes part of the daily diet. This drink helps to instantly refresh and support the body’s strength in the cold. At Joy-pup, we will discuss the benefits and risks of consuming fresh orange juice every day.

Strengthening the Immune System

Freshly squeezed orange juice helps support the immune system due to its high vitamin C content, which is especially important during cold seasons. It participates in the functioning of the body’s defense cells and helps the body respond more quickly to viruses and infections. Oranges are rich in flavonoids, including hesperidin, which has antioxidant and anti-inflammatory properties. One glass of juice can cover the daily requirement for this vitamin. It is important to remember: juice does not replace whole fruits, as it contains almost no dietary fiber, which slows down sugar absorption.

Impact on Heart Health

Moderate consumption of orange juice may positively affect cardiovascular health thanks to vitamin C and flavonoids, which support vessel elasticity and a normal heart rhythm. Potassium, found in oranges, helps balance the effects of salt in the body. However, daily and excessive consumption increases sugar intake. Over time, this can lead to higher triglyceride levels and additional strain on the heart.

Supporting Brain Function

Orange juice can also benefit brain function. Flavonoids improve blood circulation and help protect nerve cells from oxidative stress, which is associated with age-related cognitive decline. Regular but moderate consumption of juice can be part of a diet that supports cognitive functions, especially in older age.

How Orange Juice Affects Digestion

For the digestive system, orange juice can be both beneficial and problematic. Its acidity may stimulate gastric juice production, facilitating food digestion in healthy individuals. Vitamin C also improves the absorption of iron from plant-based foods, which is particularly important for people at risk of anemia. However, its acidity can cause discomfort in people with sensitive stomachs, gastritis, or a tendency to heartburn.

Risks of Consuming Orange Juice

The main issue is its high sugar content. Even a natural product can contain up to 20–25 grams of sugar per glass. Unlike whole fruit, juice is absorbed faster and does not provide a feeling of fullness. The lack of dietary fiber leads to a rapid increase in blood glucose levels, which is especially important for people with prediabetes or diabetes. Another important factor is dental health. Frequent exposure to acid and sugar can weaken tooth enamel.

How Much Orange Juice Can You Drink

Experts recommend limiting consumption to a small glass of orange juice, about 120–150 ml per day, to benefit from vitamin C and antioxidants without excessive sugar intake. For children, the amount should be even lower. In the daily diet, it is better to prioritize whole fruits and consider juice as a supplement rather than a main source of nutrition.

Read also: 6 Reasons to Drink Green Tea Every Day