100% pure fresh orange juice is a healthy choice. Adults should consume about one orange daily (100-150 g), either pure or diluted with warm water, without added sugar.

Orange juice is packed with essential nutrients, notably vitamin C, a potent antioxidant that supports immune function. This vitamin also aids in bone formation, wound healing, and gum protection. Furthermore, orange juice provides folate, crucial for DNA synthesis and fetal development, and potassium, which regulates blood pressure, protects cardiovascular health, and reduces stroke risk.

The antioxidants in orange juice can prevent oxidative damage, an imbalance between antioxidants and unstable molecules called free radicals. Antioxidants are vital for overall health, guarding against chronic diseases like heart disease, cancer, and diabetes. Key antioxidants include flavonoids, carotenoids, and ascorbic acid (vitamin C).

Orange juice is rich in vitamin C, boosting immunity and promoting bone formation. Photo: Bao Bao

Drinking orange juice may help prevent kidney stones. Stones form when urine becomes concentrated, containing minerals prone to crystallization. An overly acidic urine environment increases the risk of certain stone types. Symptoms often include severe pain, nausea, or blood in the urine. Orange juice is rich in citrate, which helps raise urine pH (making it more alkaline) and binds with calcium, thereby reducing the risk of stone formation, especially calcium oxalate stones. However, its effectiveness depends on intake, overall diet, and the type of kidney stone. Orange juice does not replace medical treatment for existing stones.

Orange juice can also improve cardiovascular health. According to the World Health Organization (WHO), cardiovascular disease is the leading cause of death globally, accounting for over 17 million deaths worldwide each year. Drinking orange juice can lower several risk factors for heart disease, such as high blood pressure and high cholesterol. Its nutrients contribute to increasing good cholesterol (HDL) levels in individuals with high cholesterol, thereby improving cardiovascular health.

Moreover, orange juice can reduce inflammation. Acute inflammation is the immune system's natural response to protect the body from illness and infection. However, prolonged high-level inflammation drives the formation and progression of many chronic diseases. Orange juice can reduce inflammation due to its flavonoids, such as hesperidin, which help lower inflammatory markers like CRP and IL-6, thus limiting the risk of chronic conditions.

Despite its benefits, some considerations are important. Like many fruit juices, orange juice contains a fair amount of natural sugar. One 240 ml glass has over 20 g of sugar. When consumed, this sugar is quickly absorbed by the body because orange juice contains almost no fiber. If consumed regularly, excess sugar can convert to fat, increasing the risk of weight gain. Frequent consumption of orange juice and other sugary drinks also easily leads to excess energy and tooth decay, especially in children.

Compared to a whole orange, orange juice has significantly less fiber, more calories, and more carbohydrates, mainly fruit sugar, which can raise blood sugar more rapidly. The glycemic load (GL) reflects a food's actual impact on blood sugar. A GL below 10 is low, 11-19 is medium, and 20 or higher is high. A whole orange has a GL of about 3-6, while orange juice typically ranges from 10-15, leading to a higher blood sugar increase.

Bao Bao (According to Healthline)