Orange juice contains important vitamins
We knew it was high in vitamin C, but it turns out OJ can also be a good source of potassium and folate. Just look at the Nutrition Facts panel on any jug of the stuff. And, after all, PK did tell me it's better to get your vitamins from foods than from pills because they absorb better.
Orange juice is more nutrient-dense than many juices
In a study comparing various fruit juices, researchers gave orange juice -- and other citrus juices -- higher nutrient density scores than other popular juices like apple, grape and pineapple. So if you're going to drink juice, OJ could be the way to go.
Our fruit intake falls short
A study using data from the National Health and Nutrition Examination Survey (NHANES) found that 80 percent of Americans don't eat as much fruit as the USDA's food pyramid would have them consume. Fruit juice counts toward your fruit goal and it's an easy way to add more servings.
So where does all this leave us? If you're actively dieting, you'll want to cut calories wherever you can, so skip the juice. But if you're just trying to maintain your weight -- and your good health -- and you're one of the many Americans who skimps on fruits and vegetables, drinking orange juice could boost beneficial vitamins in your system.
Just don't overdo it. Everything in moderation. Here's a hot tip about cold juice that I learned while I was backstage at the Dr. Oz show waiting to go on one day -- mix 4 ounces of OJ with 4 ounces of sparkling water. What you get is a delicious drink that tastes like a virgin mimosa. You'll get the vitamins juice provides, but with half of the sugar. Cheers!
In addition to orange juice having a refreshing and invigorating taste, it also comes packaged with a host of nutritional benefits.
Health Benefits
Orange juice is rich in vitamin C as well as vitamins A, B1, B2, B3, B5, B6 and B9. Vitamin C is helpful in enhancing the immune system of the body, and vitamin B6 can increase hemoglobin, which facilitates the transportation of oxygen to tissues. Minerals that are found in the juice include copper, phosphorus, sulphur, potassium, sodium, iron and calcium. Some of these minerals are effective in controlling blood pressure and increasing bone density.
Orange juice has 170 phytonutrients, 60 flavanoids, 38 limonoids and 20 carotenoids. Flavanoids increase the antioxidant property of the blood, and they can help to prevent blindness later in life. Phytonutrients, such as beta carotene, offer protection for the body cells.
Calories Content
Orange juice contains calories in the form of sugar, which can be quickly digested by the body to release energy. Calorie count in orange juice depends on the brand and sweetness. While freshly squeezed unsweetened orange juice has the lowest calorie count, the highest calories can be found in processed orange juices that are sweetened and diluted.
Considerations
Oranges are a good source of vitamins as well as minerals, but if they are exposed to air, they may lose some of their nutrients. Therefore, the juice should not be kept out in the open for long periods of time. Instead, orange juice should be kept in the refrigerator to preserve its nutrients.