Orange Juice Nutritional Facts and Health Benefits

Orange Juice

Orange juice is full of other highly beneficial components antioxidants and micronutrients like vitamin C, folate, and potassium, and the sugar in orange juice is a combination of fructose, glucose and sucrose.

Orange juice is a liquid extract of the orange fruit, made by squeezing or re-extracting oranges.

It comes in several different varieties, including blood orange, navel oranges, valencia orange, clementine, and tangerine.

As well as variations in oranges used, some varieties include differing amounts of “juice vesicles”, known as “pulp”. 

These vesicles/pulp contain orange juice and it can be kept or removed during the manufacturing process.

The orange fruit is of various citrus species in the family Rutaceae; it primarily refers to Citrus × sinensis, which is also called sweet orange.

They’re mainly available in two categories — sweet and bitter.

The sweet orange reproduces asexually (apomixis through nucellar embryony); varieties of sweet orange arise through mutations.

The sweetest variety of oranges are Valencia, bloody orange, Navel and the Persian variety.

The fruit of the orange tree can be eaten fresh, or processed for its juice or fragrant peel.

Nutritional Facts

Orange juice is a concentrated source of vitamin C, a water-soluble vitamin that doubles as a powerful antioxidant and plays a central role in immune function.

Additionally, vitamin C helps promote bone formation, wound healing and gum health.

Orange juice is also rich in folate, which is essential for DNA synthesis.

Energy 468.6 kJ (112.0 kcal)

Carbohydrates 25.79

Sugars 20.83

Dietary fiber 0.50

Fat 0.50

Saturated 0.06

Monounsaturated 0.089

Polyunsaturated 0.099

Protein 1.74

Vitamins Quantity%   DV†

Vitamin A equiv. 3%   25 μg

Vitamin A 496 IU(IU = International units)

Thiamine (B1) 19%   0.223 mg

Riboflavin (B2) 6%   0.074 mg

Niacin (B3) 7%   0.992 mg

Vitamin B6 8%   0.099 mg

Folate (B9) 19%   74 μg

Vitamin B12 0%   0.00 μg

Vitamin C 149%   124.0 mg

Vitamin D 0%   0.0 IU

Vitamin E 1%   0.10 mg

Vitamin K 0%   0.2 μg

Minerals Quantity% DV†

Calcium 3% 27 mg

Iron 4% 0.50 mg

Magnesium 8% 27 mg

Phosphorus 6% 42 mg

Potassium 11% 496 mg

Sodium 0% 2 mg

Zinc 1% 0.12 mg

Other constituents Quantity

Water 218.98

Orange juice is a good source of 

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

Health Benefits of Orange Juice

  •  Fortifies Our Immune System
  •  Improves Digestive Health
  •  Lowers the Risk of Cancer
  •  Protects the Cardiovascular System
  •  Prevents Kidney Diseases
  •  Assists in Weight Loss
  •  Cleanses the Skin
  •  Reduces Wrinkles
  •  Improves Eyesight
  •  It Has Incredible Healing Properties
  •  Prevent Hair Loss
  •  Makes Your Hair Beautiful
  •  Lower Cholesterol Levels
  •  It’s A Natural Anti-Inflammatory
  •  Provides Nutrients During Pregnancy

Side Effects of Orange Juice

It is possible to consume too much vitamin C (more than 2,000 mg per day); Excessive intake of this nutrient can cause diarrhea, nausea, vomiting, heartburn, bloating or cramps, headache and insomnia.

Potential Risks of Orange Juice Consumption:

Orange juice is an excellent source of several vitamins and minerals. However, like all juices, orange juice contains a significant amount of sugar, which can increase blood sugar levels. Increased blood sugar can be dangerous for people who experience hypoglycemic symptoms like dizziness when consuming sugar too quickly.

Get More Juice from Orange 

Oranges like most citrus fruits, produce more juice when warmer —juice them when they are at room temperature. Rolling the orange under the palm of your hand on a flat surface will also help to extract more juice. Vitamin C gets destroyed fast when exposed to air, so eat an orange quickly once cut up.

History of Orange

The orange originated in a region encompassing Southern China, Northeast India, and Myanmar, and the earliest mention of the sweet orange was in Chinese literature in 314 BC.

As of 1987, orange trees were found to be the most cultivated fruit tree in the world.

Orange trees are widely grown in tropical and subtropical climates for their sweet fruit. 

Types of Oranges

  • Navel Orange sweet with slight bitterness
  • Seville Orange best for marmalade or flavoring marinade  
  • Valencia Orange sweet, best for juicing
  • Mandarin Distinct species of citrus, great for snacking
  • Tangelo tangerine-pomelo hybrid, sweet and tart
  • Tangerine great for sweeter juice
  • Clementine usually seedless, great for snacking
  • Blood Orange juicy nad tart
  • Cara Cara Orange Extra sweet
  • Lima Orange aka acidless orange, sweet

Summary 

The orange fruit is the fruit of the citrus species in the Rutaceae family. Orange juice is a concentrated source of vitamin C.

Orange juice is full of other highly beneficial components antioxidants and micronutrients like vitamin C, folate, and potassium.

Orange juice often contains as much sugar and as many calories.

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