The World Health Organization recommends that the public consume 400 grams of vegetables and fruits daily.
Many countries, including the United States and France, have introduced the "5-a-day" program, suggesting the consumption of 5 servings of fruits and vegetables daily.
However, most people find it challenging to meet this recommendation. A recent 2019 study by British scholars summarized why achieving the goal of 5 servings a day is difficult: convenience and inconvenience in purchasing, the perceived hassle of handling fruits and vegetables, and various practical circumstances that make it hard to include them in daily diets. Some individuals resort to substituting part of the shortfall with fruit juices.
Orange juice is the most common and popular fruit juice, readily available in the market and easy to make at home. So, what nutritional value does orange juice have? This is not well-known to many people, and there are also precautions to be aware of when consuming orange juice. Today, let's explore the nutritional benefits and precautions of orange juice.
1. Boosting Immunity:
Oranges and other citrus fruits are rich in vitamin C, which has various benefits for the body, including promoting tissue growth and repair and maintaining the health of bones, teeth, cartilage, and blood vessels.
As an antioxidant, vitamin C neutralizes free radicals, preventing cell damage. Vitamin C also enhances the functions of immune cells, such as phagocytes and T cells, contributing to immune system strength.
2. Reducing the Risk of Heart Disease:
Drinking three cups of orange juice daily can increase the levels of high-density lipoprotein (HDL) in the body, thus reducing the likelihood of heart disease.
Orange juice contains specific chemical compounds, such as flavonoids and limonoids, which promote the increase of HDL and transport "bad" low-density lipoprotein (LDL) out of the body.
3. Preventing Inflammation:
Oranges not only contain rich antioxidants but also exhibit anti-inflammatory properties. Research suggests that drinking orange juice when consuming fatty and carbohydrate-rich foods can prevent oxidative stress and inflammation caused by these foods.
It also helps prevent vascular damage, reducing the risk of heart attacks and strokes.
4. Lowering High Blood Pressure:
Hesperidin, the main flavonoid compound in orange juice, helps control high blood pressure.
Studies indicate that drinking 500 millilitres of orange juice daily can assist overweight middle-aged individuals in lowering blood pressure and improving heart health. However, individuals with diabetes should be cautious about excessive consumption.
5. Enhancing Drug Absorption:
Orange juice is a chemical that enhances drug absorption, allowing drugs to enter the bloodstream in more significant amounts, thereby improving the body's absorption of medications.
As a popular beverage, orange juice is generally suitable for most people. However, there are some precautions to remember, such as avoiding consumption before meals or on an empty stomach, refraining from excessive intake to prevent toxicity, avoiding milk consumption within one hour before or after drinking orange juice, and not substituting orange juice for whole fruits.
Excessive consumption of citrus fruits like orange juice can lead to toxicity, resulting in yellowing of the hands, feet, or entire body. Severe cases may include nausea, vomiting, restlessness, and mental fatigue. Additionally, individuals with excessive stomach acid should avoid drinking orange juice. Therefore, it's advisable not to consume orange juice excessively.
