Orange juice is a drink that is loved by many people, not only because of its delicious taste but also because of the many health benefits that orange juice brings.
Orange juice contains many important natural nutrients, such as vitamin C and potassium. In addition, canned and bottled orange juice is often fortified with calcium and vitamin D.
Some of the important nutrients in orange juice
Orange juice contains many nutrients, including vitamin C, folate, and potassium. A 240 ml serving of orange juice provides approximately:
Calories: 110
Protein: 2 grams
Carbohydrates: 26 grams
Vitamin C: 67% of the Reference Daily Intake (RDI)
Folate: 15% RDI
Potassium: 10% of the RDI
Magnesium: 6% RDI
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. In addition, vitamin C helps promote bone formation, wound healing, and gum health.
When to drink orange juice to get maximum results?
Orange juice is also rich in folate, which is necessary for DNA synthesis and supports fetal growth and development. Not to mention, it’s a great source of the mineral potassium, which helps regulate blood pressure, prevent bone loss, and protect against heart disease and stroke.
When to drink orange juice?
The best time to drink orange juice is very important to get its maximum benefits. Drinking orange juice has several advantages: it contains many important minerals, vitamins, nutrients and antioxidants but it all depends on when you drink orange juice.
Drink orange juice in the morning
Drinking a delicious glass of orange juice in the morning has become a regular routine for the health-conscious young generation. In fact, this is a very beneficial habit because it is easier for your body to absorb the maximum amount of nutrients on an empty stomach.
Before and after practice
Before or after an intense training session, drinking orange juice will fill your body with energy. Especially if you do cardio or lift heavy weights, orange juice will help replenish the energy your body needs.
Drink orange juice with salad
Since orange juice doesn’t take long to digest, drinking it along with a nutritious meal can cause problems related to acid reflux. But if you have orange juice with a salad or a side dish with lots of fresh vegetables, it will make your stomach go alkaline.
Drink orange juice within 2 hours after squeezing
A glass of orange juice is full of nutrients, minerals and antioxidants. But many of these essential nutrients and minerals are lost during the juicing or squeezing process. At the same time, the rest begins to thin out when exposed to air. According to experts, the best time to drink orange juice is within two hours of being squeezed or squeezed.
Don’t drink orange juice after a few hours
Many studies show that orange juice should not be drunk at night because it has a new fluid-creating and diuretic effect, causing nocturia and insomnia. Also, before going to bed, if you drink orange juice, you don’t salivate as much as when you wake up, the amount of acid remaining on your teeth will attack and damage your enamel. Because when you sleep, the amount of saliva released is not as much as when you wake up, so it can’t completely dissolve the acid in oranges and if it stays on your teeth it will affect the enamel.
Orange juice effect
Contains lots of antioxidants
The antioxidants in orange juice promote health by preventing oxidative damage – an imbalance between antioxidants and unstable molecules known as free radicals. Research shows that antioxidants are important for maintaining overall health. They may even help protect against chronic diseases, such as heart disease, cancer, and diabetes.
Orange juice contains a lot of antioxidants
Orange juice is a rich source of antioxidants such as flavonoids, carotenoids and ascorbic acid. An 8-week study found that drinking 750 ml of orange juice per day significantly increased antioxidant capacity.
Another study had similar findings, reporting that drinking 591 ml of orange juice daily for 90 days increased the overall antioxidant capacity of 24 adults with high cholesterol and triglycerides.
Can help prevent kidney stones
Kidney stones are small mineral deposits that build up in your kidneys, often causing symptoms such as severe pain, nausea, or blood in your urine. Orange juice can increase the pH or urine, making it more alkaline. Studies show that having a higher and alkaline urine pH can help prevent kidney stones.
One small study observed that orange juice was more effective than lemon juice in reducing several risk factors for kidney stones. Another study of 194,095 people found that those who drank orange juice at least once a day had a 12% lower risk of developing kidney stones than those who drank less than one serving per week.
Can improve heart health
Heart disease is a serious disease that causes more than 17 million deaths worldwide every year. Some research suggests that drinking orange juice can reduce some risk factors for heart disease — such as high blood pressure and high cholesterol — and help keep your heart healthy and strong.
For example, one study in 129 people found that long-term drinking of orange juice reduced levels of total and “bad” LDL cholesterol. Furthermore, a review of 19 studies documented that drinking fruit juice was effective in reducing diastolic blood pressure in adults.
Orange juice has also been shown to increase levels of “good” HDL cholesterol in people with high levels — possibly improving heart health.
Inflammation reducing effect
Acute inflammation is a normal part of the immune response designed to protect against disease and infection. However, long-term maintenance of high levels of inflammation is thought to contribute to the development of chronic disease.
Elevated inflammatory markers such as C-reactive protein (CRP), interleukin-6 (IL-6) and tumor necrosis factor- (TNF-α) have all been seen in conditions such as metabolic syndrome, heart disease, and several other conditions. cancer.
Some studies show that orange juice can reduce inflammation and the problems associated with it. One review found that orange juice has anti-inflammatory properties that can reduce levels of specific inflammatory markers associated with chronic disease.
What’s more, an 8-week study in 22 people found that drinking freshly squeezed orange juice and commercially squeezed orange juice reduced inflammatory markers such as CRP and IL-6 — potentially aiding disease prevention.
Potential disadvantages of orange juice
Although orange juice has been linked to a number of health benefits, it is also high in calories and sugar. What’s more, unlike when eating whole fruit, orange juice lacks fiber, which means it’s less filling and can lead to weight gain.
In fact, many studies have shown that drinking fruit juice regularly can lead to weight gain over time.
Many canned orange juices are also high in added sugar, which can raise blood sugar levels.
Several studies have found that drinking sugary drinks regularly, such as juice, may be associated with a higher risk of type 2 diabetes.
You need to control your portions and choose fresh orange juice or eat whole fruit to maximize the health benefits while reducing the risk of side effects.
You can also try diluting orange juice with water to reduce calories and prevent weight gain.
For children, you should limit your juice intake to no more than 118 ml per day for toddlers aged 1-3 years, 177 ml for children 4-6 and 240 ml for ages 7 -18 years.
at Blogtuan.info – Source: Eva.vn – Read the original article here
