For many Americans, no breakfast or brunch would be complete without a side of orange juice. In fact, it’s among the most popular juice varieties nationwide. But, sugar-rich beverages have been under increased scrutiny in recent years…does orange juice fit into that category? Is it a healthy choice? Does store-bought versus fresh squeezed OJ make a difference? We’ll answer these questions and more in this orange juice deep dive.
Is Orange Juice Healthy?
Generally, orange juice is a healthy option, as it contains a variety of important micronutrients. “Orange juice is famously known to be a great source of vitamin C, providing over 100 percent of the daily recommended intake for adults in an eight ounce serving,” says registered dietitian Amy Davis, RDN.
OJ also contains meaningful amounts of potassium, magnesium, vitamin B6, folate, and phytonutrients (also known as plant compounds). Additionally, store-bought orange juice may be fortified with hard-to-get nutrients like calcium and vitamin D. These micronutrients work together to support a variety of body systems, and reduce systemic inflammation.
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Orange Juice Benefits
Let’s dive a little deeper into how this impressive nutritional profile of OJ benefits specific aspects of our health.
Supports Immune Health
“The high vitamin C content of orange juice can support the immune system as a powerful antioxidant, even helping prevent the development of cancer,” says Davis. In fact, a 2021 review showed vitamin C to enhance the effectiveness of cancer treatment.
The plant compounds found in orange juice, like flavonoids, carotenoids, and ascorbic acid, also offer antioxidant properties that help reduce bodily inflammation and ward off free radical molecules—further bolstering the immune response. Free radical molecules are at the root of many acute and chronic illnesses.
Benefits Heart Health
The antioxidant benefits of vitamin C and plant compounds in orange juice also double as heart health supporters, as chronic inflammation is a key component of cardiac illness. Additionally, magnesium and potassium found in orange juice are electrolytes that aid in healthy heart rhythms and function. “Potassium is involved in several bodily functions, including fluid and electrolyte balance and blood pressure regulation,” Davis emphasizes.
Boosts Skin Health
But vitamin C isn’t only beneficial to our immune and heart health, it also boosts skin health from the inside out. “Vitamin C is necessary for creating collagen,” explains Davis. This is thanks to the fact that this micronutrient converts the amino acid proline into hydroxyproline, one of the essential amino acids needed to produce collagen. Collagen is a protein prevalent in the skin, providing structure and elasticity while reducing the appearance of fine lines and dullness.
Aids in Growth and Repair
Folate and vitamin B6 are vital to healthy growth and repair in the body throughout our lives, and just so happen to be found in OJ. “Folate is especially crucial for creating new cells, making and repairing DNA, and preventing neural tube defects during pregnancy,” says Davis.
Champions Brain Health
And as if we needed more reasons to love vitamin C, Davis explains that the micronutrient also plays a role in neurotransmitter synthesis, supporting overall brain health. A 2015 study also found that consumption of orange juice improved cognitive function in healthy middle-aged adults, likely related to the popular drink’s high flavonoid content.
May Prevent Kidney Stones
Lastly, drinking orange juice may help prevent painful kidney stones. These pebble-like formations can grow to a size that makes them excruciating to pass through the body, requiring medical attention. Orange juice both increases pH and citrate levels in the urine, which can be protective against these pesky stones. In fact, a 2021 study published in Nutrients found orange juice to exhibit a protective effect against kidney stones.
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Fresh Squeezed Orange Juice vs. Store-Bought Orange Juice
But do the health benefits of orange juice differ depending on whether it’s been freshly squeezed versus purchased from the grocery store?
“Store-bought OJ is pasteurized to kill any potentially harmful bacteria and extend the juice’s shelf life. Plus, it can be fortified with calcium and vitamin D to benefit bone health,” Davis explains. Another major perk of store-bought orange juice is that there are several varieties to choose from to meet your personal preferences, including pulp-free, low-pulp, low acid, or reduced sugar.
However, many orange juice varieties found at the supermarket include added sugar, colors, flavors, or preservatives to enhance the taste, appearance, or shelf life of the juice. While added sugar is a well-documented poor health choice, certain folks may be sensitive to the other additives found in orange juice, despite them technically being safe for consumption.
Meanwhile, you don’t have to worry about any mystery ingredients in a glass of orange juice you just squeezed yourself. Though, fresh pressed OJ will be packed with fiber-rich pulp unless you put in the extra effort to strain it. This can be a pro or a con, depending on your personal OJ preferences.
Also, whenever we pick a fruit or vegetable—oranges included—its micronutrient content quickly starts to degrade. Processing, like that involved in creating OJ on an industrial level, can further accelerate this, a concern you don’t need to worry so much about with fresh-squeezed juice.
Drawbacks of Drinking Orange Juice
When compared to simply peeling an orange and eating it, there are some drawbacks to the convenience of orange juice. “Orange juice is considered high in calories and sugar, with 110 calories and 21 grams of sugar (even if it is naturally-derived) in 8 ounces—and is very low in fiber compared to the whole fruit,” says Davis
According to the United States Department of Agriculture (USDA) database, a large orange contains about 4.5 grams of fiber, whereas one cup of orange juice has only 0.5 grams. Fiber slows digestion to dull the blood sugar response and increase feelings of satiety after eating. These benefits help to avoid unwanted spikes and dips in not only blood sugars, but overall energy levels.
The additional calories in orange juice could also contribute to unwanted weight gain over time, depending on how often it’s enjoyed.
Also, any added refined sugar found in store-bought OJ is a major red flag. This is because the pro-inflammatory properties of added sugar can detract from all the amazing health benefits of orange juice that we’ve just highlighted.
The Healthiest Way to Consume Orange Juice
Thankfully, there are plenty of ways to skirt these concerns while still enjoying this beloved juice. “Keep serving sizes to 8 ounces or less for adults, and 4 to 6 ounces for kids, ideally no more than once per day,” Davis recommends. You can stretch these amounts by diluting your OJ with still or sparkling water.
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If you opt to buy orange juice at the store, choose varieties fortified with vitamin D and calcium for added health benefits, and always look for 100 percent orange juice with no added sugar or mystery ingredients.
And, while orange juice is perfectly delicious by the glass, you can also use it as an ingredient for salad dressings, marinades, sauces, baked goods, and smoothies.
